Chest fat is a common problem for most men, even if you are only slightly overweight. Every man has a different body structure. For some, most of their fat is stored in their gut or the belly area. Others struggle with a large, droopy chest carrying most of their body fat.
If you are too embarrassed trying to confront what many on the internet are calling “man boobs”, don’t worry. The condition is more common than you might think. Around 40% to 60% of men in the whole world have enlarged breasts due to either high body fat percentage or some medical condition.
While the most common reason for the appearance of enlarged breasts in men is excess deposits of fat tissues in the region, conditions like gynecomastia can have a part to play.
The medical condition brings about an increase in the amount of breast gland tissues in a man’s chest. That generally occurs when there is a hormone imbalance relating to estrogen and testosterone.
In the case of gynecomastia, exercising and dieting may help. But we recommend taking a trip to the doctor’s to get a more informed opinion about your personal condition. But if you have larger breasts due to a high overall body fat percentage, your solution might be simpler.
You can get a flatter chest by performing some specialized workouts. There are some exercises that cater specifically to achieving a flat chest, especially if you have a lot of fat in the area.
So, without further ado, let’s dive into the principles and routine of the most effective workout for a flat chest.
Flat Chest Workout Principles (How to Get a Flat Chest)
Before we move on to how workouts for flat chest work, let’s get one thing crystal clear – spot reduction is impossible.
If you think that performing chest exercises will simply burn off the excess fat stored in your breasts, you’re wrong. When your body is in a calorie deficit state, it’ll burn off fat from your entire body, not just from a particular region.
So, does that mean that the key to losing your ‘man boobs’ is simply working out and following a strict dietary regime? Yes, and no.
Sure, working out regularly and eating healthy will help decrease your overall body fat percentage. Subsequently, you will also lose the fat deposits stored in your chest and get a flatter chest.
However, a specific workout routine for a flat chest will help enhance the process. If you perform exercises specialized in boosting and activating your pectoral muscles, it will make them stronger and denser. Ultimately, your chest will have better muscle mass and definition.
So when you start decreasing your overall body fat percentage, your chest will look slimmer and more muscular.
Apart from performing some chest exercises, you should also continue or follow a basic cardio workout routine alongside.
It’s important that you work out your entire body to bring down the fat percentage and gain muscles. At the same time, a protein rich calorie deficit diet is fundamental to losing chest fat and getting a flatter set of pecs.
Another myth that you need to discard is that the chest muscles you build by performing workouts will burn off fat. Unfortunately, muscles will not help you burn fat directly. But the more muscles you gain, the faster your body will burn off calories.
In all cases, performing workouts for a flat chest is always beneficial if you want to lose ‘man boobs’ and get a flatter chest quickly.
Flat Chest Workout Schedule
A specialized workout for flat chest will not take away a lot of time from your week’s schedule. You can easily incorporate such a workout routine with your existing exercise plan. Doing so will ensure that your fitness progression is holistic and not so chest-centric.
Here is the weekly flat chest workout schedule that you must follow vigorously:
- Train chest 2x per week.
- Do 10-15 Min cardio every day after weight training (5x per week).
The implication of this schedule is clear enough. You must dedicate two days out of your week to performing the workout for a flat chest that we have specifically devised for this purpose.
Apart from that, you must also train your entire body for a minimum of three other days. Here, you can work on the upper and lower parts of the body to get more gains and get in shape by losing body fat.
For all the days in which you perform weight-based exercises, you must also dedicate 10-15 minutes to cardio. Running, for example, is the most effective exercise for bringing down your body fat percentage, as it burns more calories than any other exercise.
Others, like bicycling, jogging, and even swimming, can help you get a flatter chest by burning off excess fat in your body.
Flat Chest Workout Plan
There are some chest-specific exercises that you can perform to enhance and quicken the process of losing your man boobs.
Follow this workout plan two times a week, and pair it up with your existing workout routine to get optimum results.
Here are the exercises that you need to perform to complete the flat chest workout:-
- Push ups: 3 sets of 10-20 reps
- Baebell bench Press: 3 sets of 15 reps
- Incline barbell bench Press: 3 sets of 15 reps
- Dumbbell bench Press: 3 sets of 15 reps
- Incline dumbbell bench Press: 3 sets of 15 reps
- Cable crossovers: 3 sets of 15 reps
- Dumbbell flyes/Pec deck machine: 3 sets of 15 reps
- Cardio at slow-moderate speeds (spinning/elliptical/treadmill): 10-15 min min
It is better to keep at least a day’s space between repeating this workout routine. Your chest muscles will require some time to recover before they are ready for weight-based resistance training again.
After every strength-based training session, make sure that you take out some time for cardio activities as well.
It’s important to love and accept your body shape and structure. But it’s equally important to remain healthy and achieve your fitness goals. If you want to get a flatter chest, leading a healthy lifestyle is of immense importance.
Accomplishing that goal can have a positive influence on every aspect of your life. The best thing is that getting a flatter chest is very much achievable. If you follow our specialized workout routine and follow a good diet, you can get a flatter chest very soon.