Weight gain in the chest is sometimes referred to as "man boobs," but it's no laughing matter to men with this surplus of adiposity. To reduce chest fat, you need to make some dietary adjustments while burning calories and building muscle through increased activity. If you're new to exercise, it's a good idea to consult your health care provider or a fitness professional.
Step 1
Eat foods that are high in nutrients. Give up the burgers, fries, cupcakes, ice cream sandwiches and chips. Instead, consume foods that are as natural as possible, such as fruits, vegetables, chicken breasts, eggs, low-fat dairy, whole grains and beans. Control your portion sizes and walk away from the table as soon as you feel satisfied.
Step 2
Run for 45 to 60 minutes three days a week to burn calories and reduce your chest fat. If you do not like running, choose another type of cardio exercise, such as brisk walking, elliptical training, rowing, stair stepping or jumping rope.
Step 3
Lie on an incline bench to target your upper chest with incline presses. Hold dumbbells straight above you with your palms facing your knees and the weights an inch apart. Lower the weights to your sides until you feel a strong contraction in your upper chest, push them back up and repeat.
Step 4
Execute a set of dumbbell bench presses to work the middle part of your chest. Lie on a flat bench while holding dumbbells an inch apart above you with your palms facing your knees. Lower the weights to your sides until your upper arms parallel the floor, push back up and repeat.
Step 5
Hook your lower shins under the padded support on a decline bench to target your lower chest with decline presses. Hold dumbbells an inch apart straight above you with your palms facing your knees. Bend your elbows and lower the weights down until they are even with your stomach. Push back to the starting point and repeat.
Step 6
Execute a set of dumbbell flies to target your inner chest. Lie face-up on the flat bench while holding the dumbbells above your chest. Twist your wrists so your palms face each other and hold the weights an inch apart. Bend your elbows slightly and maintain that bend as you lower the dumbbells to your sides. Stop once your upper arms parallel the floor, push back up and repeat.
Tips and Warnings
- Do 10 to 12 reps and four to five sets of your chest exercises. Strength-train three days a week on the alternating days of your cardio.
Things You'll Need
- Incline bench
- Dumbbells
- Flat bench
- Decline bench
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