The Only 3 Exercises You Need To Get Rid Of Man Boobs (NO MORE FAT CHEST!)

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Having a chest that is flat or fatty is not a good look, especially for men over 40 and 50. Having a good looking, round chest is important for us men. It can be hard to lose the chest fat all at once, but working your chest to build muscle is crucial for having a good looking chest for when you lose fat. HIIT cardio is needed to help get the most optimal results for fat loss.

However, you want to make sure you have muscle before you lose the fat. This applies for all muscle groups, but today we are specifically focusing on our chest and how to get rid of man boobs. You don’t need to be stuck with man boobs for the rest of your life, so try these exercises to help get you started.

Here are the only 3 exercises you need to get rid of man boobs!

Exercise #1: DECLINE DUMBBELL BENCH PRESS

Exercise #2: PARALLEL BAR DIP

Exercise #3: BANDED DUMBBELL PULLOVER

Make sure to add this workout to your routine in order to build a good looking chest and get rid of man boobs!

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Would love if he got to the point sooner

williamswe

Dips are great. Not only does it develop the lower chest but it also develops the outside lower portion that is visible from the side.

SpiderMan-dfzf

Glad you mentioned body fat. Doesn't matter how much you hit the chest if you have a lot of torso fat.

gennaro

I had a rotator cuff injury a few years ago. Have had an open break in 2 places on leg and ankle. The shoulder recovery was the worst thing once hospital drugs wore off. Painful sleeping for ages. Took long long time to recover. Be careful with shoulders.

letssee

10k steps daily, flat bench, dips, pushups against bench, chest flies, proper diet n stay in calorie deficit for mths, also rotating in core, legs, abs then back n biceps other days, pair shoulders with chest day too

plowking

The last part of this video was great. He makes it clear you can't simply spot-reduce fat by working that area. A lot of other channels don't articulate that clearly.

valdivia

You don’t need to do decline bench, just do incline, regular flat bench, dips, cable fly to finish

shady

I lost my chest fat by fasting more. For me weight training didn’t do nearly as much as my consistent water only fast 🤷🏽‍♂️🤷🏽‍♂️🤷🏽‍♂️

generalb

Like the exercises… would like to see more variations for guys with joint problems and older guys
So many ways to hit a muscle group
Nice to see variations

coreysgmail

That last exercise is quite interesting I'm eager to try it out. What is also interesting is I literally just looked this topic up a few days ago because I need to sculpt my chest a little more I've noticed since being in my forties.. most of my extra weight tends to sit at my lower chest.

asilay

Heavy dips which widen the lower peck basically spreading out the fat, lat pull-downs or Pull-Ups because increasing the size of your lats helps to sort of flattened any sort of excess skin on your chest, incline dumbbell same excess skin stretching concept from before, oh.... and the main thing a calorie deficit, consume foods that help with hormone production, get good sleep, and avoid estrogen mimicking foods.

taggmanibanez

Had a tenodesis done a couple a years ago from a snapped long tendon. At almost 60 I’m extra cautious about any weight over what’s relatively comfortable, which means results aren’t what they used to be, plus there’s that permanent loss of shape at the site of the operation.
Really grateful I’m still able to do some workouts though.

mrcellophane

THIS DOES NOT GET RID OF MAN BOOBS! To get rid of man boobs you need to have a low fat percentage and do more upper chest exercises which then makes the chest more even because the lower portion of the chest is the most fatty part.

Man boobs happen because of taking steroids or a hormone imbalance which means you have excess estrogen in the body which can come from your water source when showering because many harmful chemicals are added to water, eating chicken because of them being injected with antibiotics etc

hasank

Yeah and I injured my right shoulder doing them ..now I can't workout for few weeks..dips are terrible on the rear delt..can't do a deep dip or you will blow the shoulder out..I'm also 6f2 243 pounds..and once again do not go deep on the dip...listen to my advice folks..all these videos we watch is just opinion based..

jhawk

Thank you Gary! I'm 62 and looking to get back into shape. Your three moves are a great bonus to assist in my achieving success here. Once upon a time, I was in good shape via weights and biking. Moved to Florida three plus years ago leaving that all behind. My last 3+ yrs. of inactivity coupled with age and limited opportunity have set me back. Very interested in receiving and looking at the information you offered, via the link. Thanks Gary! Logan

loganrobertson

This isn’t about exercise as much as nutrition, honestly. Cut out all alcohol and all ultra-processed carbohydrates and the transformation will come relatively quickly so long as you don’t cheat on your self

BUFFALO_cougar_slayer

Tell me I’m not the oldest dude working at this, 75 years young

gregscott

I'm already doing the first and last one... Last one I do for my lats and ribs

unknwn_usr

A better way to do a pull-over…is to use a cable machine…one would set up the bench the same way as shown in this video…but…instead of a ban…set the cable to the lowest cable setting…attach a lat bar to the cable machine…lay back on the bench…reach back over your head…hold the bar in your hands…close to the center of the bar…as if you are hold a dumbbell…note…set the weight pen…on a weight one can handle…once in the stretched position…pull the loaded bar over your head…like you would with a dumbbell…however…one would be able to go through a full range of motion…with tension during the eccentric and the de centric…

erenstlawyer

Use the standing pull up/dip machine with knee pads to balance your weight so you can dip and pull up like a 160 lb boxer.

If you know your angles, you have to attack lats so keep it fun, diet, IF... So many machines avail in the gyms but cardio/heartrate solutions are key. I use a large rubber ball at home to place against a wall for neck work, warming up lats, back, triceps, shoulders. I keep a Total Gym at home but I also use the ball for squats so I can balance my arm movements with squat variations.

Being former Army, I might suggest find a grassy hill, roll over at angles doing push ups. The angles will shock your shoulders, back, abs, lats and hands. Its 360 degree pain 😁

parallelpost

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