How To Get Rid Of Man Boobs (Chest Fat)

Chest fat, aka “man boobs” is a big problem for a lot of men, both young and old. Why is that? Truthfully there are only two main reasons why this is such a common issue. One is body fat, either via gynecomastia, a hormonal imbalance that increases fat storage around the chest, or from over eating. The second is a lack of a consistent and proper training program. I’m going to help you get rid of your man boobs in two steps.

Step One: Fix your diet Luckily it doesn’t take a lot to lose chest fat. Most of our fat loss struggles occur around our mid section which is its own unique hormonal issue. In order to lose chest fat and get rid of your man boobs, you simply need to reduce your calories. There’s no evolutionary reason why you need to store fat around your chest, your body actually doesn’t want it. So start by replacing your carbohydrates with protein and fat as well as limiting your sugar and alcohol. This alone in a matter of weeks will change your chest appearance.

Step Two: You’re not training right That’s correct. You could be bench pressing every other day. You could be using the best bodybuilding routines but if you aren’t specifically targeting your chest with the correct exercise then you’re missing out.

Dips: The classic dip is the “squat of the upper body” meaning that it builds a variety of upper body muscles. The main benefit of the dip is that it targets the lower pecs which are hard to hit, even for the decline bench press

Incline Dumbbell Chest Press: Almost everyone does a incline dumbbell chest press but you really need to accumulate volume in order to get the biggest benefit. Using a full range of motion with a pause at the bottom of the movement will stretch your chest and help you fully target your pecs.

Incline Push Ups: This is an exercise that is typically ignored. The incline push up does one main thing and that is to give you increased volume. You can add this bodyweight exercise to your upper body or chest day or you can just do it at home (I favor this option), to continually stress your upper pecs.

Getting rid of man boobs isn’t difficult, the best thing that you can do is consistently train with these three exercises weekly to lose chest fat.

About The Author

Jimmy Phillip, MS,CSCS, is a lifter, reader, runner and small business owner of the artificial sweetener free BCAA company, The Physique Formula