How to Get Rid of Male Chest Fat

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While teenage girls often delight at the first sign of breasts, virtually all men who develop chest fat are dismayed to see what looks like breast development. Chest fat isn't a necessary part of the aging process, and with a healthy diet and regular exercise, you can eliminate this unsightly fat.

Make cardiovascular activity part of your daily routine. Cardio burns more calories than targeted exercises, so focus on workouts such as cycling, running, aerobics classes or swimming. The U.S. Centers for Disease Control and Prevention recommends a minimum of 150 minutes of moderate cardio or 75 minutes of intense cardio per week. The more cardio you do, the more fat you will burn.

Use your body weight to tone your chest. You can do body weight exercises just about anywhere, and they don't take any special skill. Try pushups, either on the floor or on a stability ball. If you don't have enough strength to do pushups at first, try keeping your knees on the ground as you gradually build up strength. Start with five to 10 reps, then build up to multiple sets of 10 or more reps.

Lift weights to tone your chest even further. The American Council on Exercise conducted a study in 2012 to uncover the three most effective chest exercises. The barbell bench press -- a standard in most gyms -- was the most effective. If you try this exercise, make sure you have a spotter the first few times, and aim for just one to two reps, then gradually build up to more. Second on the list is the pec deck machine, a weight machine that requires you to use your chest muscles to push two plates inward as you sit with your knees bent. The third most effective chest exercise is the bent forward cable crossover. During this exercise, you'll stand up and grasp two cables attached to a weight machine. As you pull the cables downward, cross your hands over one another and lean forward, bending your knees.


Diet plays a key role in your ability to lose weight, and if you overeat or eat empty calories, you'll likely still have chest fat.


If you suddenly develop chest fat or the fat won't go away with exercise, talk to your doctor. It could indicate a medical condition called gynecomastia.