Men can store fat on the chest muscles, resulting in the so-called male breasts. This can be due to weight gain or other factors. If you have too much fat on your chest, it is important to first go to the doctor to rule out an underlying illness. If the extra tissue has developed in you due to weight gain or a slight form of gynecomastia, you can get rid of your men’s breasts by shaping your chest muscles with strength training, cardio training and a healthy diet.
Bring your chest muscles in shape with strength training
Build up your chest muscles. Do strength exercises to make your chest muscles stronger. When you get more muscle, your metabolism accelerates and you burn more fat, so you also lose fat tissue from your breast. You can choose weight lifting with dumbells, or for exercises with your own body weight such as pushups to strengthen your muscles and burn fat.
Do a set of 8-12 repetitions to start. Build it up slowly to three sets if you become stronger.
It is impossible to lose local weight. So you can not lose weight in just one place. With muscle exercises you train your muscles, but you do not automatically lose the fat around the muscles. That is why it is important to combine strength training with cardio.
Do pushups. One of the most effective ways to get your chest muscles in shape is by doing pushups and variations on them. Pushups strengthen your chest muscles and the smaller muscles in that area. In addition, you build back and abdominal muscles with it, making your whole body look slimmer.
Lie down in the shelf position. Keep your arms straight and put your hands slightly wider than shoulder width on the floor. Bend your elbows and lower your body until your chest almost touches the ground. Remember that you keep your abs and leg muscles tightened.
Try pushups from half a shelf, or from your knees, if ordinary pushups still do not work. Try to bring your crotch, chest and chin to the ground at the same time.
Consider making variations of pushups after 3-4 weeks, such as pushups with a hand on your back, pushups with a punch or pushups with your feet against the wall.
Go bench press. By pressing a certain weight from your chest, you can also make your chest muscles stronger. By doing different types of exercises you can lose excess breast tissue.
Lie on your back on a bench with a bar with weights or dumbells in your hands. Keep the weights at the bottom of your ribs, bend your elbows and push the weights away from you until your arms are straight. Hold them at the top for a moment and then let your arms return to the original position. Start with 2.5 kg and build it up slowly, as you become stronger and can safely complete an entire set.