Breasts are often used as a word of description for the female chest. This area consists of glands, ducts, lobes and a high percentage of fat. When it comes to men, this area is often called the "chest." But over the course of time, the chest can gain quite a bit of fat and take on the characteristics and shape of female breasts. To reduce a man's breasts, several steps need to be taken that involve physical effort and discipline.
Step 1
Eat less. Fat accumulation progresses as you get older and if you are sedentary. In order to lose the breasts, lose the extra calories and change the types of calories you are putting into your body. Eliminate deep-fried foods, red meat, whole-fat dairy products, sweets, commercial baked goods and white flour products. Eat nutrient-dense foods instead, like whole grains, lean meats, low-fat dairy, seeds, nuts, fruits and vegetables.
Step 2
Cut out the liquid calories. Calories in the form of liquid can translate to breasts on your body. Avoid all beverages that are high in calories and sugar like sweet teas, processed juices, soda, coffee drinks and alcohol. Drink water instead, as it has zero calories and can also aid in metabolism. The Institute of Medicine recommends that men get approximately 3.7 liters of water a day.
Step 3
Get moving. Cardiovascular exercise can burn a significant amount of calories, which can lead to weight loss all over your whole body. Being that spot reduction does not exist, your chest is included in the overall weight loss. Do cardiovascular exercise for 45 to 60 minutes three times a week. Examples are running, biking, swimming, elliptical training, stair stepping, rope jumping and rowing.
Step 4
Perform push-ups. Push-ups are a body weight exercise that can be done from any location where you can fit your body in a lengthwise position. To do these, lie on your stomach with your hands directly under your shoulders. Push your body up in the air until your arms are fully extended. Lower yourself down until your chest is a fist width away from the ground and push yourself back up. Repeat 12 to 15 times, and do three to four sets.
Step 5
Do chest presses on a flat bench. Lie on the bench with dumbbells in your hands, your arms extended straight up in the air and your palms facing forward. Slowly lower them down by bending your elbows. Stop when your upper arms are parallel to the floor then push them back up. Stop when they are about an inch apart and repeat. Do 12 to 15 reps and three to four sets.
Step 6
Adjust your bench to 45 degrees. Incline presses can put more emphasis in your upper chest. Lie on the bench with dumbbells in your hands and extend your arms straight up in the air. Perform reps the same way that you do regular chest presses. Perform 12 to 15 reps and three to four sets.
Step 7
Do chest flyes. Chest flyes can be done from a flat or incline position and your palms can be forward or facing each other. Lie on the bench and extend your arms straight up in the air. Slightly bend your elbows and maintain that bend as you lower your arms to the sides. Stop when your upper arms are parallel to the ground and push them back up until the dumbells are about an inch apart. Do 12 to 15 reps and three to four sets.
Tips and Warnings
- When you are doing push-ups, make sure your back is straight and your abs are contracted the whole time. If you need an easier variation, place your knees on the ground. To put more emphasis on your lower chest, place your hands on a table or chair. To put more focus on your upper chest, place your feet on a chair or bench.
Things You'll Need
- Adjustable bench
- Dumbbells
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