How to reduce chest fat for men at home?

get rid of chest fat man

Chest fat is something that no men want to see if they look into the mirror. Mainly, in this era, when the media is full of well-built guys. Without a doubt, snagging chest makes the life of a lot of guys harder.

Most of us can’t afford to live the “fitness life of the models.” But that doesn’t mean we can’t do anything about getting rid of that terrible man boobs.

Within this guide, you’ll learn:

  • Why you have man boobs.
  • What you should focus on to get rid of it.
  • What are the best exercises you can do at home?

What causes chest fat in men?

Typically, there are two reasons: your genes and high body fat.

Unfortunately, some of us come with genes that make our chest narrow and sagged. And, if it’s coupled with excess fat, it just makes things worse. That doesn’t mean we can’t do anything about it. With the right workout plan, dedication, and diet, we can shape our upper body to be much more attractive. Simply put, don’t give up, and the results are going to come. More about gynecomastia here.

The other reason is high body fat, which is far more usual. We don’t move and overeat. And, all those unused calories are stored on everywhere on our bodies. Hence, the muscles are invisible, and if the fat is thick, it snags.

The following picture perfectly shows the vast difference between a man having under 20% body fat and a guy having over 30%. So, the goal is weight loss.


How to make a caloric deficiency?

As I mentioned before, we have a high fat level because we take in more calories than our body requires, so it stores them in the way of fat. If we take in fewer calories than our body needs (deficiency), it starts to burn the stored fat.

The most important: nutrition

Thee logical step is to eat less, which is somewhat true, but I think it’s more important what we eat.

Modern men overeat processed and junk food that is packed with unhealthy sugar, fatty acids, and artificial ingredients and high in calories. The same is true for the drinks we have. They are nothing more than harmful calorie bombs.

If you cut out these things from your daily eating regime, you make a considerable step forward calorie efficiency and with that fat loss.

Of course, you still need to pay attention to what you eat and how much, but your worse enemy is eliminated.

Does this mean you have to switch to a special diet?

Well, I know numerous diet plans are promoted as the easiest way to lose weight. But, typically, they just come and go, since most of them are hard to follow or implement in our lifestyle. Frankly, I’ve never tried any of them. Instead, I have easy rules.

  • I consume what my great grandparents had a hundred years ago. They prepared their meals, had no packaged and processed foods, and mostly they drank water. To simply put, they ate naturally.
  • I have as many greens, fruits, and nuts as possible for vitamins, minerals, and fiber. Plus, they are low in calories.
  • Lean meat and seafood for protein to have ammo for my muscles.
  • Healthy carbs in the way of whole grains.
  • Healthy oils, mostly olive oil, because I love it.
  • Drink a lot of water and teas (without sugar).

To sum up, I eat naturally with moderation 5 times a day.

I don’t say you shouldn’t follow a diet. Just these rules work for me very well. Anyway, here are a few sources for nutrition and diet to learn more.

Speed up your fat loss: cardio exercise

Depending on the workout you do, you can speed up the caloric deficiency. Typically, cardio and HIIT works are the most effective training for this goal. They are essential not just for weight loss but for health (cardiovascular benefits).

What kind of cardio is the best?

Well, anything that boosts your heart rate. Running, jogging, playing football, swimming, circuit training, burpees, etc. Just choose one that you enjoy the most.

For example, I hate running, and I’ve never been interested in typical sports. But, I know cardio is so important, so I do boxing training and jump roping that I love so much.

Within the following presentation, you can learn about various activities and how many calories they burn at a given time.

Boost your metabolism: strength training

Ok, the two principles above are effective alone to get rid of man boobs, but here is another trick. That is: build muscles!


The more muscle mass you have, the faster your metabolism is. The muscle cells require energy even if they rest, unlike fat cells. That means your body burns calories after your workout.

Not only that, but strength training also makes your muscles bigger and defined, so you are going to look better. It also helps to increase testosterone levels.

You can lift weight at home, a pair of dumbbells will do. Or do bodyweight exercises that require no equipment. Just work your entire body, never neglect any body parts.

What are the best home chest exercises to shape your pecs?

Within the previous sections, we were talking ways to burn fat. Now let’s see which are the most beneficial exercises to target your chest to make your pecs bigger and shaped.

Further reading: How to build chest muscles at home with no equipment.


Push-ups are compound exercises that, besides the pecs, engages almost the entire body. Moreover, there are numerous variations to target various parts of the chest or to match to our fitness level.

Within this video, you can learn a lot of push-up types.

Dumbbell presses

Having a pair of adjustable dumbbells is an excellent idea for strength training since they are very versatile and easy to store.

For chest, you can do presses or flyes.

Bench press

If you have a home gym or you decide to go to the gym, the bench press is the best way to build chest mass. You can do also do decline bench press to target your lower pecs or incline presses for the upper chest.

To sum up

Is it possible to lose chest fat and build developed pecs at home? Sure. Just follow the rules you’ve learned that is: eat right, do cardio, strengthen muscles, and target your pecs with various exercises.

Written by Imre

Imre has been working out for over 20 years. He likes all sorts of strength training and boxing. Since he's a busy father he works out only at home.