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Being comfortable in your own skin is priceless. But for many guys, this is difficult to achieve. Having extra fat around your gut is always awkward, but the real pain comes when a pair of man boobs are hidden under your shirt.

No man wants to have a flabby chest. But don’t worry, you can take action and make a difference. Here’s your guide for how to lose chest fat fast so you can feel comfortable without your shirt and in your skin.

How to Lose Chest Fat Fast

  1. Stop Drinking Your Calories
  2. Eat Better Foods
  3. Burn More Calories
  4. Increase Your Muscle Mass
  5. Don’t Worry About Your Age
  6. Be Patient
  7. Consider Whether Low Testosterone Is the Problem
  1. Stop Drinking Your Calories

Beer guts come from drinking calorie-packed beverages. In one pint of beer, you’re getting 192 calories. For many of us, stopping at one drink when you’re out with friends is unlikely. But if you have four to six beers, you’re consuming 768-1,152 calories. 

To put this into context, 200 calories (a little more than one drink) is the same energy it takes to run (not walk) up and down your office’s stairs for a half-hour without stopping. So to work off four beers, you’ll have to exercise for almost two hours. 

Beer isn’t the only liquid packed with calories. Sugary sodas and energy drinks can be more calorie-dense than alcohol. Something as simple as choosing to drink water instead of calorie-rich drinks can help you lose weight and drop those extra pounds you’re trying to get rid of in your chest. 

  1. Eat Better Foods

Your go-to options for food might be doing more harm than good in your fight against moobs. Make sure to check the nutritional information on all of your food. Choosing healthier options or even making sure you’re not overeating will help you get your weight under control.

Eating healthy doesn’t mean you have to starve yourself. There are plenty of healthy options that will fill your stomach, while still helping you get your body in shape. It all comes down to the choices you make when eating. 

  1. Burn More Calories

There’s simple math behind losing weight: calories in versus calories out. If you consume more calories than you spend in a day, your body is going to hold onto those extra calories as added fat. However, if you burn more calories than you eat and drink, your body has to use the energy stored in your fat. If you want to lose weight, you have to make your body use energy, which means you have to exercise.

Cardiovascular exercise is the most efficient way to burn energy. In fact, any amount of additional movement to your day will help you. This can be as simple as taking a walk around the block or as intense as going running or swimming. Anything to get your body moving and your heart pumping will help you fight a fat chest. 

  1. Increase Your Muscle Mass

To get the look most men want—a well-defined, toned chest—you need to do more than just lose chest fat. You also need to build muscle. Plus, having lean muscle helps you burn fat even during rest. The best way to do this is through weight training. Even small, consistent exercises can help you build the muscle mass you’re looking for. 

Here are a few chest-targeted exercises that can help you build a more defined and toned chest.

Bench Press

Bench press exercises can be done with a barbell and added weights or with dumbbells. As long as you have some form of weight and a comfortable bench to lie down on (which every gym should have), you’re good to go.

Start by lying on your back, flat on the bench. While the barbell is resting on the rack, it should be in line with your eyes (if using dumbbells, start with them in your hands, palms facing the ceiling, with the weights resting on your chest). 

Grab the bar (or dumbbells) with your hands about shoulder-width apart and pinch your shoulder blades together so your back is slightly arched. This arch is important—it will help you better target your chest muscles.

Once you have a firm grip on the bar and your shoulder blades are pinched, gently lift the bar off the rack. Take a deep breath, and lower the bar toward your chest. Then, slowly push the bar upward, exhaling as you do so. As you lower the bar, take another deep breath. Repeat this process until you are finished with your set.

When first starting bench press exercises, you should use a lower weight to avoid injury. Perform between five and 10 reps for three sets. If you’re using a higher weight to build muscle, only do three to five reps per set.

Chest Dips

For chest dips, you’ll need two parallel bars you can support your full body weight on. Most gyms will have a dip machine.

To perform a chest dip, grip both bars with your hands and lean slightly forward. Your arm should form a 90-degree angle between your hands, elbows, and shoulders. Once you have that form, slowly push your body upward. After you’ve fully extended your arms, slowly lower your weight back to your starting position.

Try to complete three sets of 10 reps. You may not get all 10, but that’s okay! Just go until you “fail,” or can’t physically finish a rep.

Many dip machines at gyms have counterweights, which you can use to ease the stress on your muscles. If you’re trying dips for the first time, we recommend adding some counterweight. Then, as your form and strength improve, you can remove some of that weight.

Plate Pinch Press

Plate pinch presses use lighter-weight plates to target the inner muscles of your chest. This exercise often includes higher reps and can be done at the end of a workout for a cooldown.

To perform a plate pinch press, grab two small weight plates (five or 10 lbs.) and sandwich them together between your hands, palms facing each other. Bend your elbow so the plates are right between your chest muscles, in line with your sternum. Then, while pressing the plates together, push your hands away from your chest. Pull your hands back, and repeat. 

You can also push your hands upward or downward at a 45-degree angle to add variation to this exercise. Try to get 3 sets of 15 reps at the end of your workout.


No gym membership? No problem! If you want to know how to lose chest fat at home, push-ups are an excellent way to target and strengthen your chest muscles.

Start by lying facedown on the floor, your feet shoulder-width apart. Put your hands next to your shoulders with your palms touching the floor. Then, push yourself up to your starting position—arms fully extended and toes planted on the ground. Slowly lower yourself until your chest almost touches the ground, and push yourself back up.

You can do any number of push-ups a day. We recommend doing as many as you can do in a row and keeping track of that number. In the following days, that number can be your target to either reach or surpass.

Remember: When you are trying to add muscle mass, don’t stop eating healthily. It’s very possible to work out and not see the gains you are expecting, simply because of your diet. 

If you really want to lose chest fat fast, these exercises should be coupled with cardio workouts. And when you add Andro400 testosterone supplements to the mix, you may see better results in a shorter amount of time.

  1. Don’t Worry About Your Age

There is no age limit on feeling healthy and proud of your body. Everyone can eat healthily and stay in shape with exercise. But make sure these changes to your life fit your ability levels. Always consult with your doctor when you are going to start a new exercise program.

Listen to your body as you exercise and never push yourself harder than you can handle. If you do injure yourself from exercise, take time to ensure it completely heals before you restart. Otherwise, you can compound the injury and potentially cause permanent damage. 

  1. Be Patient

Healthy weight loss takes time. On average, people can lose between one and three percent of their body fat per month, but that range largely depends on their current body composition and activity habits. 

You came here to learn how to lose chest fat fast, and by following these tips, that can definitely happen—but don’t be discouraged if results don’t materialize in just a couple of weeks. Turn these tips into regular habits, and your overall fat composition can drastically decrease, and your moobs can turn into toned pecs.

  1. Consider Whether Low Testosterone Is the Problem

For some men, managing what they eat and how they work out isn’t enough to get rid of their unwanted cleavage. If you’re one of these men and you’re still wondering how to lose chest fat, your testosterone levels might be the problem. 

Low testosterone levels are caused by a variety of issues, including: 

  • Stress
  • A lack of sleep
  • Hormone imbalances

Low testosterone levels can lead to your body putting on belly fat and not wanting to let it go, but there are various ways you can lose belly fat. It can feel like no matter how hard you try, the weight stays on or even goes up. In those cases, trying to increase your testosterone levels naturally may help you shed those pesky pounds and maybe the way to lose man boobs and be comfortable in your body again.  

Let Andro400 Help

Andro400 can safely boost your testosterone levels and help fight obesity, heart disease, depression, high blood pressure, and decreased energy levels. Try it today to see how it can change your life and help you get rid of chest fat.

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