5 Exercises to Get Rid of Your Chest Fat for Men

5 Exercises to Get Rid of Your Chest Fat for Men

Dr.Neeraj Mehta profile Authored by Dr.Neeraj Mehta on 30 Jul 2015 - 13:58.

resistance-trainingNo man would like to carry that extra bulge on his chest making him look odd. Unhealthy eating habits and sedentary lifestyle can imbalance your hormone levels, of estrogen and testosterone. A high estrogen level causes excessive chest fat accumulation in men.

Over the years excessive chest fat has become more common in men. This is known as “Men Boobs” or “Gynecomastia”. If you are suffering from gynecomastia, your health is at a risk of cardiovascular diseases or Type 2 Diabetes.  However, regular exercises and healthy diet routine can help you have a lean chest and improved fitness level.

Top 5 exercises to lose excess chest fat are:


  • Support yourself face down on the ground with arms extended, hands shoulder-width apart, and feet slightly apart.
  • Rest your palms on the ground just below your chest line. Palms should be pointing diagonally out.
  • Inhale and bend the elbows to bring the rib cage close to the ground without arching the lower back.
  • Push, back up to complete the arm extension and exhale in this position.

Pushups are one of the best exercises for the chest muscles (Pectoralis major) and the triceps muscles (Triceps brachii). It is important to concentrate on the position of the arms. An incorrect biomechanical movement can give you pain in your wrist. Beginners may try some modified versions of pushups.

Push-Up with Stepper:

  • Position yourself on a stepper with your thighs on it, face down with arms extended.
  • Bend your knees upwards and cross your feet together.
  • Position your palms just below your chest line with fingers pointing outside.
  • Inhale, tuck your navel in, and go down with lifted rib cage, without arching your lower back.
  • Push back up to complete the arm extension and exhale.

Incline Push-Ups:

  • Sit on your knees with your feet crossed.
  • Put your extended arms on a bench, width should be one step wider than your shoulder width.
  • Inhale, tuck our navel in, rib cage out and go down,
  • Push back up and exhale.
  • To increase resistance try a lower height bench.

Dumbbell Chest Flyes:

  • Lie on a bench and hold a dumbbell in each hand with arms slightly bent.
  • Inhale and open the arms to horizontal.
  • With a controlled movement raise the arms to vertical while exhaling.
  • This exercise majorly focuses on the chest expansion, and develops muscle flexibility.


  • Lie perpendicular to the bench, with only the support of your shoulder. Bend your legs with feet firmly on the floor.
  • The starting position: Hold the Dumbbell with both hands and rest it over your chest. Your palms should be facing upwards and elbows little bent.
  • Inhale and with a controlled movement lower the Dumbbell over your head till your arms are fully extended with an arc.
  • Exhale while bringing the Dumbbell back to the starting position.

This movement hits your chest muscle and as a bonus works best on your back muscles (latissimus dorsi), as well.

Flat Bench Barbell Press:

  • Lie face up on a flat bench, with hips on the bench and feet flat on the ground.
  • Grasp the Barbell with an overhand grip wider than the shoulder width.
  • Inhale and lower the barbell to the chest with a controlled movement.
  • Extend the arms and exhale at the end of the movement.

Different variations may be tried with Bench Press, such as with your back slightly arched and your leg raised.

Flat Bench Dumbbell Press:

  • Lie with your face up on a flat bench, feet firmly on the ground.
  • Hold the Dumbbells in each hand at the chest level with elbows bent.
  • Inhale and extend the arms vertically while rotating the forearms so that the palms face each other.
  • Bring the dumbbells down with a controlled movement to the starting position.
  • Exhale at the end of the movement.

This may look similar to the Bench Press, but since the range of motion is greater in this movement you can hit the chest muscles with more intensity.



*Disclaimer: This is not medical advice. The content is for educational purposes only. Please contact your doctor for any health care issues.