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How to Burn Chest Fat for Males

author image Roger Cahill
Roger Cahill has been a health and fitness professional since 2004. Cahill holds a Bachelor of Science in kinesiology from Arizona State University. He also has excelled as a professional runner and was a former Sun Devil Student Athlete. Cahill has earned his American Council of Exercise personal training certification and has trained many professional athletes.
How to Burn Chest Fat for Males
Get a tighter chest with push-ups. Photo Credit LUNAMARINA/iStock/Getty Images

As a male, carrying extra weight in your chest can leave you with the unfortunate condition of having "man boobs." Losing unwanted fat from you chest does not have to be something that you just dream about. While all men gain weight in different areas, it is possible to target your chest and ditch the man boobs. Increasing your cardio training, reducing your caloric intake and weight training can help you get a lean, sculpted chest.

Step 1

Create a caloric deficit to spark weight loss. Too much of any kind of food can lead to weight gain. In order to lose weight from all over the body, including the chest, you must burn more calories than you consume. Choose to reduce your calories by eating five to six small meals a day, allowing you to feel fuller and preventing overeating.

Step 2

Limit empty calories. Empty calories provide your body with little to no nutritional value while adding high calories to your diet. Ditch alcohol, soda, fast foods and processed foods. For example, one small soda contains 140 calories; drinking three a day can put you at a 420 calorie intake with no nutritional value.

Step 3

Train using intervals to burn more calories. The American Council on Exercise explains that interval training burns more calories than traditional exercise. Interval train to blast fat by working at a high intensity for a short period of time followed by a moderate intensity. Train with boxing, swimming or running which all allow your chest to work. For example, swim at a fast pace for 1 minute followed by a moderate pace for 2 minutes.

Step 4

Perform push-ups. Push-ups help to develop the muscles in your chest, back and shoulders. Begin in a push-up position on your hands and toes with your belly drawn in. Slowly bend your elbows and lower your body down until your nose touches the floor. Press slowly up and repeat, completing as many push-ups as you can in 1 minute. Rest and repeat again for a minute, completing 3 minutes total.

Step 5

Isolate your pectorals. Complete chest presses using dumbbells heavy enough to feel fatigued by your tenth repetition. Lie on your back on a weight bench with your dumbbells in hand. Keep your elbows bent out level with your chest and slowly press your weight up, allowing the dumbbells to touch above your chest. Slowly control your weight back down to your starting point. Complete three sets of 12 repetitions.

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