How to Reduce Chest Fat

The presence of fat in men’s chest, also termed as gynecomastia, is a usual endocrine system disorder, in which there is a non-cancerous increase in the size of the male breast tissue. It is usually due to an imbalance of the sex hormones testosterone and estrogen and it can affect one or both bests.

According to Mayo Clinic, gynecomastia can be seen in infants, boys who are going through puberty, and some older men. As per the publication, the condition is an effect of normal hormone level change, which is generally not a serious problem. Due to the swelling of the breast tissue, males experience pain and tenderness in the area, in addition to the enlargement of the breast.

But how can chest fat be reduced?


Food intake plays an important role in decreasing the amount of fat in the chest. This means, a person has to reduce his intake of carbohydrates and fat, in order to prevent fat production. Likewise, the person should increase his intake of protein, in order to grow and build muscle. Sources of carbohydrates include rice, potatoes, pasta, and bread while excellent protein sources include chicken, fish, broccoli, spinach, nuts, and milk.

Chest Exercises

Chest fat can be reduced through working out, primarily the chest muscles or the pectoralis muscles. Below are some exercises a person can do in order to sculpt the chest and reduce chest fat at the same time.

Incline Bench Dumbbell Press

According to Gynecoma, the incline bench dumbbell press is a great exercise to reduce chest fat from the upper chest. In the exercise, the person positions himself on an incline bench. Then, he holds two low to medium weight dumbbells using a regular grip or have it passed from the spotter. After that, the dumbbells are pressed upward in an explosive motion, with the person feeling the pressure from the upper chest. Once done, the dumbbells are released and brought down slowly. A good practice is to put the angle of the bench at around a 45 degree angle; however, some prefer setting the bench angle at 30 degrees. The exercise is usually done for three sets with eight to 12 repetitions.

Decline Push-up

The decline push-up is regarded as a simple and classic routine to reduce chest fat. Just like the regular push-up, the decline variant also targets the chest; however, the legs rest on a raised platform in this variant. In performing the exercise, it is a good practice that the person ensures that his back is flat when he does the push-ups. The hands should be slightly wider than shoulder width. Also, the person can adjust the width and try some variations to determine which one gives the best effect.

Dumbbell Pullover

Most fitness enthusiasts view the dumbbell pullover as a classic workout for the lower chest. The person lies on a flat bench and holds a low or medium weight dumbbell above the chest, with the elbows slightly bent. Then, the dumbbell is slowly lowered back over the head all the way down, making sure that a stretch is felt on the chest.


If chest fat cannot be reduced through nutrition and chest exercises, the doctor may prescribed certain medications that will counter increased estrogen levels. According to Mayo Clinic, tamoxifen (Soltamox) and raloxifene (Evista) may be helpful to males with gynecomastia, in addition for their uses in cancer treatment. However, the aforementioned medications are yet to be approved by the Food and Drug Administration as treatment for gynecomastia.


In severe cases in which diet, exercise, and medications are inefficient in managing chest fat, surgery may be done to remove the excess breast tissue. The first option is liposuction, which involves the removal of the breast fat, but not the breast gland tissue. Another option is reduction mammoplasty, or breast reduction surgery, which has been used in severe and long-term gynecomastia, as per Medicine Net.

Overall, the enlargement of the breast tissue in males is generally caused by hormonal imbalances in the body. While chest exercises, medication intake, and surgery can be done to reduce the condition, men should see their doctor if they experience swelling, pain, tenderness, and nipple discharge in one or both breasts, as these may be indicative of another condition.

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