Perhaps nothing is more unmanly than boob fat. If you have any, then you know firsthand just how embarrassing it might be. But there is hope…

If you add some key exercises to your weekly routine, you can turn your chest into an eye-catching work of art. Be aware that for any exercise to be effective, you must honor your diet and be willing to cut back on calories.

Let’s get started.


Since you have fat, you need to do cardio.

Remember, fat is lost through the body as a whole so you are going to have to attack it as such. By doing cardio, you can lose boob fat, cheek fat, back fat and fat anywhere else. The type of cardio you choose is not important. Just make sure you like it and it makes you sweat.

Barbell Bench Press
Before I explain how to do any exercises, let me clear the air on something. Your overall goal is to lose chest fat and build defined muscle. We already covered cardio, which will help with the weight loss.

Now we have to delve into specific exercises to do the defining. Your goal here is work your chest from multiple angles to maximize muscle recruitment. The bench press targets the middle section of the chest.

Start in a face-up position on a bench with your feet flat on the floor and hands spaced slightly wider than shoulder-width apart. Look for a smooth line on the bar and wrap your ring fingers around that spot.

Push the bar off the rack and hold it straight above your body with your arms fully extended. Slowly lower the bar until it lightly touches your chest. Inhale through this motion. Forcefully push the bar back up as you exhale and stop when your arms are fully extended. Repeat for a set of reps.

Incline Press
The incline press targets the upper part of the chest and I’m going to suggest you use dumbbells as they recruit a higher amount of muscle fiber because they are independent of each other.

Lie back on an incline bench and hoist the weights straight above your body with your palms facing forward. Your arms should be fully extended at this point.

Slowly lower the weights outward by bending your elbows. Stop when your upper arms are parallel to the floor and elbows are bent 90 degrees. Push the weights back up and toward each other. Stop when they are 1 inch apart and squeeze your chest for a second. Repeat the movement for a series of reps.

exercises to lose boob fat for men_3

Decline Press
The decline press targets the lower region of the chest and you will need a decline bench to do them. Once again, I suggest using dumbbells.

Carefully secure your lower legs in the supports and lie back on the bench while holding the weights close to your sides. Move your arms out with your elbows bent and face your palms forward. Push the weights straight up in the air and toward each other. Make sure your arms are vertical and not leaning forward or backward.

Stop when the dumbbells are about an inch apart and squeeze your lower chest for a second. Slowly lower the weights back down and repeat.

Dumbbell Flys
Flys target the inner part of the chest and give you that nice rigid look.

Lie face-up on a flat bench with the dumbbells tucked in by your sides. Press the weights straight up above your body and move them close together with your palms facing. Bend your elbows slightly and keep that bend as you lower the weights out to your sides.

Once you feel a good stretch in your chest, move them back to the starting point and squeeze your chest forcefully. Repeat for a set of reps.

For best results, work your chest every three days and do cardio three days a week. To avoid muscle imbalances, make sure to throw in some back exercises like lat pulldowns, bent-over rows and reverse flys.

Give this program a spin and you can see results in as short as two weeks. Good luck and let me know if you need any more help.

Connect here with WatchFit Expert Kevin Rail

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