May 27, 2020 10 min read

Whether you’re preparing for an upcoming date or just trying to perk up your appearance in general, if you’ve clicked on this article you’re ready for a change. And that’s a good sign. When somebody shows the initiative to change the way they’ve always done things to make an improvement for something better, that means you’re going to see value faster, better, and it’s going to last. 

No meaningful change happens overnight, but there are some moves you can do to make it happen faster. We’re here to teach you those moves so you can change the shape of your body and feel the satisfaction of burning body fat and achieving a physical goal. 

To get rid of them faster, you need to understand better what they actually are. The not-so-flattering term, man boobs, means that a male-identifying person has some extra pockets of fat gathering in the chest area. 

There is another case where men get extra tissue gathered up to make actual breast tissue called gynecomastia.

This happens when hormone levels get unbalanced and males end up with more estrogen and lower testosterone levels than is typical. Gynecomastia can be induced when guys go through various periods of hormonal imbalance in their life, the most common being puberty. If that’s the case, they may develop some breast tissue, but it’s most likely nothing to worry about.

Teenagers will usually grow out of it but for older men, it can be a source of insecurity.

Here are some of the most common causes:

  • Obesity
  • Lack of proper nutrition
  • Tumors in the testicles or adrenal glands
  • Liver disease
  • Hyperthyroidism
  • Hypoandrogenism
  • Hypogonadism
  • Kidney failure

Some medications can also cause gynecomastia, so if you’re faithfully doing the workouts we recommend in this article and you’re sticking to a healthy diet, you may want to consult a doctor or personal trainer regarding any medications you may be taking that could cause or enhance the condition. 

That aside, the main goal when shedding excess fat should be focusing on the strength training of your chest muscles and pecs (the abbreviation for pectorals). 

No Body Part is Totally Isolated

This is something you should keep in mind when working out any specific body part. Of course, some muscle groups can be focused on specific areas and you can get amazing results from targeting those muscle groups. But you should know that if you want to lose weight and build muscle in one area, you had better work on all the main muscle groups to get an all-around tight and toned body. The fact is, when you do chest exercises, you’re usually activating several other areas at the same time. 

For example, when you do a deadlift, you probably set out to work out your arms. But at the same time, you’re going to be strengthening your glutes and abs. And that’s a good thing! It would be very unhealthy to only focus on one portion of your body, developing and toning it, but to neglect other parts of the body at the same time. 

One common mistake many new bodybuilders make is to go to the gym and focus on doing arm curls. The truth is, arm curls are one of the least effective workouts to do because they’re not a compound exercise. Compound exercises are the best moves to do for your workout routine because they’re working multiple muscle groups at the same time, lending you more effective workouts. The best reason to focus on compound exercises is this: they’ll get you the results you want faster. 

When you’re looking to ditch unwanted chest fat pockets as soon as possible, the best way to make sure that happens is compound exercises. 

A man doing push ups in a gym.

Best Chest and Bicep Workouts to Get Results

Here are some great workouts you can start doing right away to get a tighter, toned chest. 

Pushups

Never underestimate the value of a pushup. Weighted exercises are great too, but bodyweight exercises can have a meaningful process, producing knock-out results. 

As you probably know, there are so many different variations of the pushup. Some people are not able to do a full set of pushups so they start out by stabilizing themselves with their knees. In a short amount of time, a person with perseverance quickly graduates to a full push up. There are also diamond pushups, wall pushups, and many more. 

How do you know which one is best when it comes to a tighter chest? The basic pushup is a great place to start. The only thing to remember is to use the right form. 

To get the best results from pushups, here are a couple of tips:
  • Don’t spread your arms too far apart. It makes it a bit easier to do the pushup when your arms are spread farther apart because you can spread the weight out a little farther. But it’s detrimental to the move’s effectiveness, so avoid doing that. Position your arms so that your hands are placed directly underneath your shoulders. 
  • Don’t go too fast. It’s tempting to do each set as quickly as you can. But you’re using too much momentum and not enough muscle when you do that. So when you do a pushup, focus on really engaging your arms and core as you go down and back up. You’ll activate the muscles and make them work much harder, which will end up getting you where you want to go!
  • Don’t dip your back. When you dip your back down, you take away one of the most important parts of the pushup: the core. Using your core keeps the “compound” in compound exercises so you need to make sure you keep it strong while your chest gets strong at the same time.  That way you'll ditch belly fat as well as fat tissue in the chest muscles. 

The best back position is to keep your back straight. If you’re going down and you feel your back arching that means your butt is starting to hang. Just lift it up so that you’re holding your entire body up during the whole downward and upward motion. 

  • Don’t spread your legs too far apart. This has the same effect as spreading your arms too wide. Keep your feet close together so that they’re almost touching. That will keep every part of your body right in position for the perfect pushup. 
  • Focus on your breathing. For any workout involving weights or even bodyweight, breathing correctly is an essential part. Always inhale when you’re coming back from your move, and exhale as you go into the heaviest part of the lift. Breathing right keeps you from injury and it helps your body stay calm to get the most out of every workout. 

Plank Pushup

For another bodyweight exercise that is a bit more advanced and more difficult, the plank pushup will build up your upper-body strength in no time. 

To do the plank pushup, you’ll start with the same form as the original pushup. If you’re in a gym with a mirror, that can help you get your form right. You’ll be able to glance over and see if your body is staying straight, without arching or dipping. Think about balancing a glass of water on your back. As you move through the pushup, you shouldn’t spill the water at all. Of course, that’s just a theory but it’s a perfect image to have going through your head as you work. 

The plank pushup is the opposite of the regular pushup, as far as the movement goes. Instead of starting with your arms extended and then pushing down and back up, you’ll be starting down low. 

To do it, push yourself slowly up to a fully extended position, then hold your plank. Most people start with 30 seconds then advance a little more each day. The same goes for pullups and other bodyweight exercises too. 

Go back down to starting position, then back up to plank position and hold again. You can do many variations of the move. For example, do a set of pushups then hold a plank. Repeat for as many sets as possible. 

When it comes to plank holding times, keep in mind that most people underestimate their own abilities. They get bored or tired and they trick their minds into thinking they can’t do it anymore and they drop. But your body is capable of much more than the mind thinks it is. Remember, mental strength is a huge part of your body’s battle for weight loss and muscle strength. 

So don’t listen to your mind when it first tells you to give up! Remind your brain that you are strong and determined and can keep the hold going longer. In numbers, try to increase your plank hold by 10 seconds each day. It’s a big jump, but if you’re dedicated it’s possible. 

A man running outside.

Bench Press

Once you’ve mastered the bodyweight exercises, it’s time to add some weights to get the results you’re dreaming of. The bench press is one of the most classic moves in weightlifting and there’s a good reason for that. By doing it, you can burn a lot of fat...fast. You’re also lifting a lot of weight and most of that effort comes from your arms. When your arms are lifting a lot, your chest is also lifting a lot. And you’re losing a lot of extra fat. Some solid fat burner supplements will also definitely help you lose weight and get shredded fast.

To do the bench press, lie flat on your back on the bench. The easiest and most efficient way to do it is on a gym bench that has a barbell rack that can hold the barbell above your head. A lot of people do a setup like this in their home gym. It can be as crude or sophisticated as you’re able to make it, but safety is key here. When you’re setting up your bench press for the first time, you need to make sure the barbell is secure so that if the weight is too much and you need to set it down, you can put it back on the rack. You don’t want to lose strength and drop the weight on your face. 

Your legs will probably hang over the edge of the bench and you’ll bend them at the knees, with your feet positioned flat on the floor to help stabilize you. Just don’t use your feet to help add momentum or help you lift the weight. You’ll need to focus all that strength on your arms and chest. 

Grab the bar with both hands, palms facing upward. Position them at shoulder width as you grab the bar and remove it from the bar. As soon as you grab it, push upward so that you lift the weight well above your head, and your arms are fully extended. Don’t forget to exhale as you push. 

Bring the weight back downward, but don’t place it back on the bar. Just bring it down so your arms are almost to a 90-degree angle, then push back up. 

Incline Bench Press

For a variation, you can do the bench press with your bench at a slight incline, at about a 45-degree angle. Perform the move exactly the same as you would the flat bench press. The advantage of doing both types of bench press is you get a more well-rounded chest workout. The incline bench press works the upper chest more, while the regular one works the lower chest. When your main goal is to focus on the chest to get rid of man boobs, getting a rounded workout will flatten the chest. 

Overhead Press

The overhead press is another great one to work your pectoral muscles. That’s because every time you push the weight upward, you use those pectoral muscles to push the weight forward and up. Anytime you do a variety of chest and arm exercises you’re moving your body toward a tighter, more toned chest. 

You’ll be standing when you do the overhead press. For this one, you’ll also need a barbell rack to grab the weight from. To do the move, stand right in front of the barbell rack so that you’re almost underneath it but not quite. 

Stand with your legs shoulder-width apart. Your posture should be very straight, with a straight and steady back. 

Grab the barbell with your palms facing up and your hands shoulder-width apart. Push the barbell directly above your head until your arms are fully extended and weight is directly above your head. 

Bring the barbell back down, but don’t put it back on the rack. Just bring it down until your arms are bent at a 45-degree angle, or the barbell is directly in front of your chest. Do 3 sets of 5-8 reps. 

For the overhead press or the bench press, you should use as much weight as you can handle to successfully complete your three sets. It’s much more effective to lift heavier weights for a shorter period of time than it is to lift lightweight for many reps. In that case, it would be much better to do cardio. 

Don’t Forget the Cardio

Speaking of cardio, it’s also a valuable asset when it comes to losing fat. Running is the best way to get fast cardio when you’re looking for quick weight loss. But be careful that you don’t run too much!

Why? When you run at an intense level for many miles each day you burn a lot of calories. That’s good, but it makes you even hungrier. For all the miles you’re running, you’ll have to keep up with that by eating accordingly to satisfy the hunger. So for the best weight loss results, running 30-45 minutes per day is good place to start. When you run faster you burn even more fat, but without the excessive hunger drive that you’d get with a slow jog for a long distance. 

Just remember to keep up a steady routine when it comes to your workout and diet. It’s classic advice, but it’s the best advice. You can optimize your life for speedier results, but if you want them to last, you’ll have to put in the work. 

And Most Importantly...Nutrition

We've touched on it throughout this article and it cannot be stressed enough because it's by far the most important part of the equation when it comes to burning fat and building muscle.

The fact is you cannot outwork unhealthy eating habits, and if you have struggled with your weight in the past then there is no room to negotiate with yourself here. 

Here's what to avoid at all costs:

      • Fast food

      • Processed food

      • Alcohol

Sugar increases aromatase production and aromatase is responsible for the conversion of testosterone to estrogen. So eating refined sugar is essentially like pouring gas on a fire, especially if you have excess testosterone floating around your body.

How do you do it? Remove all of them as an option from your menu of food choices and replace them with whole-food sources of nutrition.

Instead, focus on eating a wide variety of whole-foods that contain an abundance of nutrients your body can use to build muscle. Because if your body has more lean muscle it will burn more calories in a 24-hour period. And the more calories it burns the less will get stored as fat.

The key to fat loss and muscle growth is consistency in your nutrition and your training.

Man boobs can be caused by a number of different things including steroid abuse, TRT, hair loss medications, hormonal changes, age, and especially obesity, but if you're willing to do whatever it takes you may be able to win the battle once and for all.


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