Best Male Chest Exercises

October 3, 2022

Gynecomastia, a syndrome that most usually happens during adolescence and the aging process, is a condition that causes breast tissue to expand, or "man boobs," as a result of hormonal changes. Alternately, an increase in body fat may result in increased pectoral fat reserves; this condition is known as "pseudo-gynecomastia."

Both problems are typical and therefore not a cause for concern; they frequently go away on their own when hormone levels return to normal. However, if a rise in chest size brought on by increasing fat stores has made you feel self-conscious or embarrassed, getting rid of "man boobs" can be accomplished by lowering your total body fat percentage through a mix of diet and exercise.

How to Get Rid of Chest Fat (Colloquially Known as "Man Boobs")

It's impossible to "spot reduce," or pick a specific area of your body to try to decrease fat. Therefore, performing endless bench presses in the hopes of losing chest fat isn't the ideal course of action. Exercise that only targets your chest is unlikely to speed metabolism enough to result in noticeable fat loss, despite the fact that bench presses can help you bulk up your pecs. Your best bet is to stick to a total-body workout routine that targets all of your major muscle groups and incorporates both strength training and cardiovascular exercise. This strategy promotes muscle growth while accelerating your metabolism before, during, and after exercise.

The most noticeable and long-lasting effects come from a combination of muscle gain and fat loss. The size and contour of your chest will fluctuate as you reduce weight throughout your body. Consistency is crucial. You can't expect to lose fat instantly because your fat reserves didn't accumulate over night. Before evaluating your early results, make a commitment to undertake the following exercise at least three days per week for two to four months. As you establish your exercise routine, keep in mind that diet is an essential part of fat reduction. Lean meats, complete grains, and plenty of produce should be prioritized while avoiding refined or processed foods. You'll see improvements if you consistently work toward living a healthy lifestyle overall.

The Workout

Perform the eight exercises in this circuit workout back-to-back, take a 2-minute break, and then perform the circuit two to four more times. Take as little time off between exercises as possible. Depending on how many cycles you complete and how long it takes you to switch between exercises, the entire workout time should be between 20 and 45 minutes.

Equipment Required:

  • Medicine ball (preferably a wall ball-style medicine ball)
  • Dumbbells

Jumping Jacks

Time: 60 seconds

Start your routine by performing jumping jacks. This equipment-free move will raise your heart rate and help you warm up for the rest of your workout.

Simply stand with your feet together, hands at your sides. Jump your feet out laterally while simultaneously swinging your arms overhead. Immediately after landing, jump your feet back to center while bringing your arms back to your sides.

If excess body weight or injuries prevent you from comfortably performing a traditional jumping jack, modify the exercise by stepping your right foot out to the side as you swing your arms overhead, then step it back to center as you swing your arms back to your sides.

Repeat with the left leg and continue this pattern for 60 seconds.

Medicine Ball Passes

Time: 60 seconds

This exercise will target your entire body, with a focus on the large muscle groups of your quads (thighs), hamstrings, glutes (butt), chest, shoulders, and core.

Stand about an arm's length away from a sturdy wall, holding a medicine ball in both hands, supported at your chest. Press your hips back, bend your knees, and lower your glutes toward the ground.

When you've squatted as low as you can, reverse the movement, pressing forcefully through your heels to extend your knees and hips. As you do so, explosively throw the medicine ball as high as you can against the wall.

As the medicine ball comes down, catch it with both hands, secure it back at your chest, and immediately lower yourself into another squat to continue.

Renegade Rows

Time: 60 seconds

The renegade row targets the large muscle groups of your back and biceps while also requiring the engagement of the core, quadriceps, shoulders, and triceps.

Start in a high plank position with your body forming a straight line from heels to head, and your hands directly under your shoulders. Grip a dumbbell in each hand.

From this position, shift your weight slightly to the right while keeping your torso squared to the ground. Pull the dumbbell in your left hand straight up toward your chest while keeping your arm close to your body—your elbow should point up toward the ceiling.

Lower the dumbbell back to the ground in a controlled fashion, then switch sides, this time shifting your weight to the left before pulling the dumbbell in your right hand to your torso. Continue alternating sides while keeping your hips, shoulders, and torso as steady as possible.

Single-Arm Dumbbell Chest Presses

Time: 30 seconds per arm

The single-arm dumbbell chest press targets your pecs, shoulders, and triceps unilaterally, while also requiring core engagement to prevent your hips or shoulders from twisting during the exercise.

Lie on your back on a sturdy bench with your knees bent, feet flat on the floor. Position a dumbbell in your right hand, your arm extended directly over your chest. Place your left hand lightly on your left hip as a reminder to keep that hip stable and engaged with the bench.

In a controlled fashion, bend your right elbow, lowering the dumbbell toward your chest. When the dumbbell is an inch or two away from your chest, reverse the movement and engage your pecs and triceps to press the dumbbell straight up, back to the starting position.

Continue for 30 seconds before switching sides.

Mountain Climbers

Time: 60 seconds

Mountain climbers offer another burst of cardio in the middle of your circuit to keep your heart rate high. The body position also requires continued engagement of the chest, shoulders, and triceps, which is especially challenging after completing a strength exercise targeting the same muscle groups.

Start in a high plank position, palms under the shoulders, legs extended, and core engaged to keep the hips level. Draw your right knee toward your chest, and plant your right foot on the ground, as if you were about to take off in a sprint.

From this position, jump both feet into the air, switching their positions before you land so your left foot is drawn forward and your right foot is extended. Immediately jump both feet into the air again and switch their position. Continue this pattern for the duration of the exercise.

Overhead Walking Lunges

Time: 60 seconds

The overhead walking lunge hits the major muscles of your lower body—your hamstrings, quads, and glutes—while simultaneously challenging your shoulders and core.

Hold a medicine ball between both hands and extend it directly overhead. Step forward with your right foot, planting it a couple feet in front of your left foot. Engage your core to keep your torso tall and bend both knees, lowering your left knee toward the floor.

Just before your knee touches down, press through your right foot and rise to standing as you propel your left foot forward, taking a step in front of your right. Repeat the lunge and continue the exercise, stepping forward with the opposite foot with each consecutive repetition.


Time: 60 seconds

You've already targeted your chest, triceps, shoulders, and core throughout this routine, so expect to really burn out these muscle groups with a series of push-ups. Drop your knees to the ground or move to a wall to decrease the difficulty of the exercise.

Start in a high plank position with your hands directly under your shoulders, but slightly wider than shoulder-width apart. Keeping your core tight and your torso steady, bend your elbows and lower your body toward the floor.

When your chest touches the ground, reverse the movement, pressing through your palms as you extend your elbows, returning to the high plank position. Continue the exercise, switching to a modified version as needed to complete the set.

Medicine Ball Rainbow Slams

Time: 60 seconds

For a final core-focused exercise that also challenges the entire upper body, grab a medicine ball for a series of rainbow slams. If possible, use a medicine ball without much bounce, like a wall ball.

Kneel on the ground on a mat and hold a medicine ball between both hands at your chest. Lift the ball up over your head and twist your torso slightly to the right, drawing the medicine ball to your right side as you forcefully use your arms and core (particularly your obliques) to slam the ball down on the ground to the outside of your right knee.

Pick the ball up with both hands, lift it up and over your head, this time twisting your torso to the left before using your core and upper body to slam the ball down to the outside of your left knee. Continue alternating sides for the duration of the exercise.

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