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How to Get a Flat Chest for Men

author image Ben Prien
Ben Prien is a fitness writer, personal trainer and workout enthusiast. He's been writing fitness articles since 2012 and has worked at "Men’s Fitness" and "Muscle & Fitness" magazines. He specializes in sports conditioning, muscle training, weight loss and sports nutrition.
How to Get a Flat Chest for Men
Man's bare chest. Photo Credit Thinkstock/Stockbyte/Getty Images

When men consume more calories than they expend over time, unsightly fat deposits can accumulate inside breast tissue. Shedding excess body fat and building your chest muscles solves this problem. To lose fat you need to burn lots of calories, and to keep it off you need to build muscle. Strength-training for your pectoral muscle group, which makes up your chest, creates a flat, firm and muscularly defined chest surface when the fat melts away.

Cardio Exercise

How to Get a Flat Chest for Men
Male using rowing machine in a gym. Photo Credit Martin Barraud/OJO Images/Getty Images

To lose weight, you must burn more calories than you consume. More specifically, you need to burn of an extra 3,500 calories to lose a pound of fat. Do cardio exercise regularly to burn lots of calories. Running, jumping rope, and workouts on an elliptical trainer or a row machine are among cardio activities that burn more than 300 calories in just 30 minutes for a 155-pound individual. Switch up the activities you do to work different muscle groups and continue challenging your body.


How to Get a Flat Chest for Men
Woman spotting male lifting barbell. Photo Credit Jupiterimages/Stockbyte/Getty Images

While aerobic exercise improves heart and lung health and endurance, it's not effective for building muscle. That can only be done doing strength-training exercises at least twice a week. According to the Centers for Disease Control and Prevention, regular strength training can increase your metabolism by up to 15 percent. That's because muscle burns more calories than fat, so having muscles is crucial to long-term weight loss and for keeping it off.

Best Pec Exercises

How to Get a Flat Chest for Men
Young man resting at gym arm machine. Photo Credit Wavebreakmedia Ltd/Wavebreak Media/Getty Images

Your pectorals, or pecs, are flat muscles that make up your chest. Building pec muscle mass can improve the appearance of your chest. According to a 2012 study conducted at the University of Wisconsin, out of nine of the most common chest exercises, the barbell bench press is the most effective. It was found to activate more muscle than push-ups, chest dips and dumbbell flys. The pec deck machine, also called the butterfly machine, came the closest to being as effective as the bench press. Do bench presses and butterflies in every strength training session, but also mix it up by doing other exercises to challenge your pecs in different ways.

Diet Changes

How to Get a Flat Chest for Men
Close up of grilled chicken breast over salad. Photo Credit Stockbyte/Stockbyte/Getty Images

Doing cardio to burn off calories is important, but you can also cut back on the number of calories you consume in the first place. You don't need to starve yourself; simply making some healthier choices can slash a couple hundred calories a day. For example, switch from simple carbs to whole grains, and from artificial sweets to fruit. When you're strength-training, it's also important to eat plenty of lean protein, like beans, fish, poultry and nonfat dairy products.

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