Quickest Way to Lose Chest Fat

by Benjamin Bunting BA(Hons) PGCert

Ben Bunting BA(Hons) PGCert Sports and Exercise Nutrition Level 2 Strength and Conditioning CoachWritten by Ben Bunting: BA, PGCert. (Sport & Exercise Nutrition) // British Army Physical Training Instructor // S&C Coach.


Even though we promote body positivity we sometimes feel self-conscious about a certain body part. 

Each person carries body fat in a different way. For some it's around their middle, aka beer belly, while others may carry excess chest fat.

There's really no way of knowing where weight will be stored or lost from. One thing is for sure; you cannot spot reduce fat or target a particular area to reduce fat naturally. Therefore, doing lots of sit-ups won't necessarily make you lose fat around your stomach.

We've already done all the work for you, so that you won't need to waste hours searching the Internet for chest exercises. It's first important to look at the bigger picture of losing weight and increasing muscle mass.

Weight loss and BMI - Chest fat

The accuracy of BMI in measuring fat has been debated for many years. You can calculate your BMI by multiplying the weight of a person in kilograms by their height measured in centimeters.

BMI is a measure of body fat.

  • Below 18.5 is considered underweight
  • Weight between 18.5 to 24.9 is considered moderate
  • Between 25 and 29,9 have overweight
  • Obesity is defined as a weight of more than 30 kg.
  • Obesity is "extreme obesity" if you are over 40

'Moobs' - Man Boobs

The dreaded term "moobs", a phrase that no man would ever want to hear. Too much chest fat is a symptom of a variety of things, such as:


The condition of gynecomastia occurs when men or boys have breast tissue that is overdeveloped. This condition can be painful, swollen, and uncomfortable. This is not the main reason why men have what seems to be excessive breast tissue.

Low Testosterone

Did you know low testosterone can have an adverse effect on the appearance of man boobs as well? Low T can cause gynecomastia but also excess body fat. This is what causes the man boobs.

Estrogen levels

If your estrogen levels rise, it may lead to an increase in chest fat. You may gain muscle but you want to prevent the man-boobs.

Unhealthy diet

It's not just gynecomastia, steroids or low T that can cause excess breast tissue. Your lifestyle is a big factor. A healthy diet and regular physical activity can help you reduce your body's fat.

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What is the difference between chest fat and gynecomastia?

It's important to note that gynecomastia is a clinical term, not just a chest fat diagnosis.

Gynecomastia refers to an increase in male breast size caused by benign proliferation of glandular structures like gland ducts and stromal components including fat.

Gynaecomastia is the most prevalent condition affecting male breast lesions, accounts for around 8 out of every 10 cases of male breast conditions.

Most cases of Gynaecomastia are relatively benign; however, its appearance could signal serious illness.

A major challenge facing primary care is identifying which patients with Gynaecomastia may be at higher risk of pathological aetiologies so that timely specialist referral and treatment may be offered as soon as possible.

Gynaecomastia results when there is an imbalance in male hormone ratios due to either excess oestrogen production or deficient testosterone production, leading to either too little testosterone production, too much excess estrogen, or both.

Pseudo-gynaecomastia results from an excess accumulation of fat tissue and does not need further investigation, but can be treated with a change in diet and lifestyle. 

How to lose chest fat

It doesn't need to be a struggle to learn how to reduce chest fat. With our simple tips, it's easy to learn how to lose chest fat.

You can also work your chest muscles to achieve the ideal chiseled look.

A healthy diet

A healthy and varied diet is the best way to eliminate man boobs. Many men are in a cycle where they consume more calories than what they burn, resulting in excess weight and man boobs.

In conjunction with weight-training, you should create a deficit of calories to combat weight gain.

Caloric deficit

We often overestimate the amount of food that we should eat and pile our plates up high. It is one of the most common causes of excessive body fat. Start by creating a calorie deficit if you want to adopt new healthy habits.

Use an app, a notepad, or your phone to keep track of the calories you consume. Apps can help you determine the nutritional and calorie content of the food you eat if you are unsure.

Choose whole foods, including plenty of fruits and vegetables. Avoid highly processed food, fizzy drinks and sugary products. Focus on balanced meals that include plenty of complex carbohydrates, protein and healthy fats.

Poor posture? Correct it

Bad posture will give you the look of chest fat and man-boobs. The chest muscles can sag due to constant hunching, which many of us are guilty of doing at work.


Exercise and good habits will help reduce your chest fat. Exercise is the best way to lose chest fat if you already eat well and don't need to make any changes in your diet.

Weight loss can be achieved by combining cardio exercise (such as running, cycling and swimming) with resistance exercise.

Furthermore, long, slow exercise such as hiking, walking or gentle cycling can specifically use stored fat as a fuel source.

While just doing chest exercises won't necessarily reduce fat on your chest, it cxan help define you chest more giving a more solid appearance. 

How can I get rid of chest flab and man-boobs by doing the right exercises?

Want to get a toned, muscular chest? You can do a variety of exercises that will help to reduce body fat and promote weight loss.

These are the best exercises to help build your chest.


Want to focus on your upper body? Push ups will help.

They target your pectoral muscle, as well as your shoulder blades, triceps, and back.

Start position

Begin with palms facing each other, at shoulder-width apart. Bend your elbows and lower your chest to your bent elbows. Then, push yourself up to your starting position.

Do not rush. Take a long, deep breath and lift the weight slowly. Keep your core and back engaged as you slowly lower your weight.

Bench press

Prepare a bench for exercise and barbell to perform one of the most important chest exercises. Lay back with your barbell in front of you and your feet on the ground. You can either place your feet together or shoulder-width apart.

Slowly lift up the weight with palms away, using your fingers a little wider than shoulder width. Do not allow your elbows lock.

Exhale as soon as the bar reaches the peak of the exercise, and then slowly lower it down. This chest exercise targets primarily the pectoralis minor, but you will feel it working your arms.

High Intensity Interval Training

HIIT exercises are one of the most effective ways to burn through calories and stored energy.

A HIIT exercise involves short bursts with intense exercises, followed by a rest. You can also add some weights to your workout to strengthen the whole body.

Pullovers with dumbbells

Dumbbell pullovers are a great way to tone your chest and enhance the upper body.

Start position

For this exercise, you will need to lie on an exercise bench with dumbbells held above your chest and your elbows slightly bent. Then slowly moving the dumbbells behind your head. Bring the weight slowly back above your head and repeat the movement.

You should feel a stretch in the chest muscles.

What if you don't have dumbbells, or a workout bench? You can do the workout at home on the floor or gym mat. All you need are some heavy bottlesor cans.

Incline bell dumbbell press

The dumbbell include press is one of the most effective chest exercises that will help you lose weight and work all your chest muscles. This simple exercise will help build your pecs and shoulder.

You'll also need another bench. This time, set it at a 45-degree angle. Start with lighter dumbbells before progressing to heavier ones. As you sit on a bench, slowly raise the dumbbells, and then lower them. Aim for 10-12 reps.

Push-ups in the decline

The decline push-ups are a great way to work your chest. This time, you'll need to raise your feet up on a bench or chair.

This exercise can be done anywhere, since you do not need any special equipment!

Chest dips

Chest dips are a great way to build your pec muscles, upper back and triceps.

You can do these exercises almost anywhere. You only need two surfaces that are parallel, such as a gym machine, two chairs (that can withstand some weight), or even a corner of the kitchen counter.

Hormone Balance

Male breast development relies on hormones like estrogen, growth hormone (GH) and IGF-1 to grow properly.

As men have a delicate balance between estrogens and androgens, any disease state or medication which increases or decreases circulating estrogens while decreasing androgens (leading to an elevation in their ratio), can result in male-patterned breast development known as Gynecomastia. 

An excess of estrogen-producing substrate or increased aromatase activity for its production may increase serum and breast estrogen concentrations and eventually cause breast development both among females and males. 

Breast development requires estrogen; androgens have antiproliferative properties on breast tissue.

An equilibrium exists between estrogen and androgens in adult males to prevent growth of breast tissue; any increase or decrease in estrogen or androgen can throw this balance off balance toward gynecomastia.


You want the fat to disappear as soon as possible, right? We may not be able to give you an instant miracle but we do have some suggestions that will help support fat loss.

These chest exercises are most effective when combined with:

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