Can’t Lose Chest Fat? Just Do THIS!!

If you struggle to lose chest fat and want something you can do at home, just do this. In this video, I’m going to give you a four step plan for how to lose chest fat at home. As always, it’s going to take some work from your part however when you know what to do, it makes it much easier and faster to reach your goals.

That said, we have to start by first asking the question of whether or not the saggy chest or flabby lower pecs that you are seeing in the mirror are actually due to an accumulation of chest fat. At times, the tissue can be more glandular in nature and accumulates as a result of a genetic disposition or hormonal imbalance in something called gynecomastia. Often, when this is the cause there is a focus of the additional tissue around the nipple.

A true chest fat issue however is something that is more dispersed throughout the chest. It can happen at any body fat issue but is it obviously worse as body fat levels get higher.

If gynecomastia is the root of your saggy chest then you are going to have to investigate surgical or medical solutions.

The good news is, only 2 out of 10 cases of man boobs are the result of this condition. Instead, we are dealing with simply an abundance of chest fat as the problem and this is something that you can do something about - starting today.

The first and most necessary step in your plan of action to lose chest fat fast is to address your diet. No matter how you are eating right now, you are going to have to make some improvements if you want to make a change here. Whenever body fat accumulation is the problem, it always comes down to the fact that you are simply taking in more calories than you are consuming and are not in a hypo caloric state.

Some additional good news, if you were to ask me how difficult a problem it is to solve chest fat problems, I would say it’s a 3 or 4 on a scale of zero to ten. This has a lot to do with how man store chest fat which I’ll describe in more detail in a second. Getting the vein that runs above the v-line and below a set of 8 pack abs is much more difficult to achieve comparatively.

The easiest way to accomplish this is to simply aim to decrease your caloric intake by about 20 percent. This often times will not require that you make vast changes to your diet. Instead, slightly smaller portion sizes or cutting out some of the obvious alcohol or junk food that you know doesn’t belong in a healthy eating plan is all that is needed.

Combine this with the fact that you will need to address the underlying pecs and chest muscle beneath if you really want to get a perfect chest. This can and is best handled via the adoption of an overall training plan. One that includes lots of compound lifts like squats, bench press, rows and deadlifts is going to help you to build as much lean muscle as possible which will help you to increase calorie burn even at rest.

That said, some targeted chest exercises for the lower chest can be helpful. These are all things that allow you to move your arm from a high to low position. This includes exercises like high to low crossovers, incline pushups with a plus, incline twisting pushups, the classic dip and the reverse side lateral raise shown.

All of these lower chest exercises are great for ensuring that you follow the fibers and develop the pec major in a way that can be shown off when the body fat levels are low enough from your improved diet plan.

Finally, improving your posture is an instant fix for a sagging chest. This is due to the fact that when you have rounded shoulders the pec musculature gets smaller in appearance. It almost hides in plain sight. If you were to simply stand up straight and broaden out your shoulders the chest would be able to stand at attention. A long term solution for rounded shoulders is linked at the end of the video.

If you’re looking for a complete step by step workout and meal plan that will make it easier than ever to lose chest fat and get ripped muscular pecs, be sure to head to via the link below and choose the program that best matches the way you like to train.

For more videos on chest workouts and exercises to burn chest fat, be sure to click subscribe via the link below and remember to turn on your notifications so you never miss a video when it’s published on our youtube channel.

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    ATHLEAN-X™Prije mjesec

    *NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  2. Tamil arasan

    Tamil arasanPrije dan


  3. Udit Gandhi

    Udit GandhiPrije 22 dana

    Jeff, is there anyway you can help identify if it's gynaecomastia? Somewhere pictures can be uploaded and checked. We can't expect the surgeons to be honest given that they earn a lot from these surgeries.

  4. James Jones

    James JonesPrije 25 dana


  5. Loren Stassart

    Loren StassartPrije 27 dana


  6. Pierce groeneweg

    Pierce groenewegPrije mjesec

    Can you use a home workout like bowflex instead of going to the gym?

  7. nuclear pistachio

    nuclear pistachioPrije 4 sati


  8. Not Tom

    Not TomPrije 5 sati

    Not me watching this while I’m eating 😭😭😭

  9. Zach

    ZachPrije 12 sati

    "Maybe even bitch tits" LOL

  10. Eejit

    EejitPrije 12 sati

    I have Crohn’s disease and was on steroids for medical reasons , I weigh 170lbs but have a full b cup , been doing push ups daily for weeks and it’s horrible , I used to weight 240 before crohns and was in great shape had a normal chest . I was lost ...and didn’t wanna date, didn’t wanna go to the beach or pool .. I am that guy ...proportionate to my body size it’s embarrassing , I have done intermittent dieting and I lost 20lbs to get to that 170 but I still look horrible ..

  11. peter james

    peter jamesPrije dan

    Can this work for females too? Obviously they won't go away but can it help shrink??

  12. BigotGaming

    BigotGamingPrije dan

    remove random crits

  13. Jesse Jackson

    Jesse JacksonPrije dan

    I have a shoulder impingement, it there an alternative exercise or am I just screwed

  14. Fredrick Monette

    Fredrick MonettePrije 2 dana


  15. Greg Grant

    Greg GrantPrije 2 dana

    Estrogen in foods

  16. Nuke Nubz

    Nuke NubzPrije 2 dana

    Would jumping jacks also help with this or nah?

  17. Julian H

    Julian HPrije 2 dana

    Eating a Hersheys king size milk chocolate bar as I watch this. Thank you. Great video.

  18. Appo Krispy

    Appo KrispyPrije 2 dana

    Too much soy in them man cans.

  19. Anson Smith

    Anson SmithPrije 2 dana

    I’m fucking picky so I’m trying to fix that so I can actually have the body I want

  20. Edward Coyle

    Edward CoylePrije 2 dana

    I'm having difficulty cutting back on plastic in my diet.

  21. andrewcpham

    andrewcphamPrije 2 dana

    Good stuff…I need this!

  22. World’s Okayest Marine Grunt

    World’s Okayest Marine GruntPrije 3 dana

    So eat better and do the 5x5 workout?

  23. martin salas

    martin salasPrije 3 dana

    Thanks for video ...needed to hear this ...starting out can be difficult and will used this as a small step leading to bigger steps to reaching a healthier the end its a message to guys that need that positive start and it helps ...peace.

  24. The Invisible Man

    The Invisible ManPrije 4 dana

    What if that outside chest muscle seems absent?

  25. CaptainRyan

    CaptainRyanPrije 4 dana

    He looks like Riped Obama

  26. WillaDog

    WillaDogPrije 4 dana

    Incorporate as needed for chest day / push day 6:35 high to low pullover 6:57 incline pushup 7:51 assisted dip 8:18 reverse lateral

  27. Greg Moreau

    Greg MoreauPrije 4 dana

    Incorporate as needed for chest day / push day 6:35 high to low pullover 6:57 incline pushup 7:51 assisted dip 8:18 reverse lateral

  28. Louis Clark

    Louis ClarkPrije 4 dana

    Man cans lmao


    BLACK TALK TODAYPrije 4 dana

    GreAt info

  30. Xav Ramirez

    Xav RamirezPrije 5 dana

    Thanks for this vid. I'm def going to try this =(

  31. Поникла Натощак

    Поникла НатощакPrije 5 dana

    Boring usual lie. The magority of ppl eat a little, too low food to trainin, no matter "fat" they or not. So, if someone starts diet and trys to gym after it, he will have big problems with health. And he leaves gym for ever, but with trauma or cardial disoders or liver distrophy etc. For years trainin I saw dosens of such results. Moreover, Jeff eats more than "fat" ppl. All this "pharma" he eats gives more callories and less healthy some piece of bread. And he knows, he is not able to have such form with only regular "natural" food, he even made video about this side of his training. And still he started from "- You eats wrong!" But he did not add "- You have eat only "pharma", not potato!" Jeff, do you understand, that your lie can harm someone, who believes you? (and, for sure, already did it many times).

  32. William Lee

    William LeePrije 5 dana

    Ey that intro though😂😂

  33. Taha Ahmed

    Taha AhmedPrije 5 dana

    Hey jeff if we don't have a cable can we use double flyes intead and also i wanted to ask if bench press a good workout for shaping the chest. I do suffer from chest fat and i don't wear some specific clothes that is too revealing.

  34. Lesh Sy

    Lesh SyPrije 5 dana

    Guys...Skip whole video till 6.40...!

  35. Hope Broken

    Hope BrokenPrije 5 dana


  36. Mark Petruschi

    Mark PetruschiPrije 6 dana

    I used to be really fat. I was on the verge of developing serious health conditions. I remember not being able to tie my shoelaces, and my sleep suffered as well. My life changed when I finally set my mind to the thinking that anything is possible if I decide to do it. So I took a meal plan to start with. I created it online, on website dietarize, which was super helpful to me. I didn't have to worry about calories, macros, nutrients and all that stuff. I just focused on walking long distances and exercising after I got on a level where I could do some simple workouts. I hope my story will inspire you to do the same. To change your body you must first change your mind!!

  37. Captain Raymond Holt

    Captain Raymond HoltPrije 3 dana

    @Karl Bodmer its a scam site bro, this is a bot comment

  38. awshrimp

    awshrimpPrije 5 dana

    smart way to promote something

  39. Karl Bodmer

    Karl BodmerPrije 6 dana

    Wow, you did amazing job. Congratulations bro!! I need to lose some fat before summer break, so I might check that site to see if it's any good. Thanks!


    DRIFT KINGPrije 6 dana

    Is 200 pushups 200 situps and 150 squats good?¿

  41. Lenny Donofrio

    Lenny DonofrioPrije 6 dana

    Great video

  42. Lenny Donofrio

    Lenny DonofrioPrije 6 dana

    You can diet and exercise all you want. If you have true gyno, only surgery will fix it..

  43. Ciaran Byrne

    Ciaran ByrnePrije 6 dana

    Walk 265 miles with no food👍🙂

  44. Ken J

    Ken JPrije 6 dana

    Great video, but does this work for the aging man. I worked out for like 30 years and now over 50 and the pandemic hit and gyms closed. I tried doing stuff at home with limited equipment. but the point i am making is, I have noticed my chest sagging and feels like just losing muscle mass. Freakin feels like it just happened overnight!! Is it possible to maintain muscle mass over 50? thanks

  45. Kazi Shehzar

    Kazi ShehzarPrije 6 dana

    Boy you talk alot and it sucks 😏😏

  46. VaBeach757

    VaBeach757Prije 6 dana

    Extremely helpful. Thank u

  47. Ryan Carl

    Ryan CarlPrije 7 dana

    How to fix moobs: Have 5% body fat

  48. David Medrano

    David MedranoPrije 7 dana

    I've done dips where I was leaning in too much. It seemed to overdevelop my lower chest giving me man boobs. What should I do?

  49. Najla Syed

    Najla SyedPrije 7 dana

    I sent this video to my husband.😂

  50. oussama boumaad

    oussama boumaadPrije 7 dana

    I liked all the advice man you're a life changer

  51. Chapzer

    ChapzerPrije 8 dana

    ive been in a calorie deficit.... was almost 190lbs at 6ft now 145 at 6ft still. i lost a little weight on my chest but regardless i have a fat chest edit: no i didnt really loose muscle i gained it put more size in muscle on my inner chest and lower

  52. The Movement with DFactor

    The Movement with DFactorPrije 8 dana

    Great info. Thank you !!!!!!

  53. E H

    E HPrije 8 dana

    2 out of 10 aka 1 out of 5 lol *_-200 out of 1000-_*

  54. Baby BoomeR

    Baby BoomeRPrije 8 dana

    When you said people don't go beach because of manboob I felt that 🤣

  55. Anonimowy Wujek

    Anonimowy WujekPrije 6 dana

    I have to cut before summer

  56. Priykant Ashara

    Priykant AsharaPrije 9 dana

    Starts at 06:28

  57. Eric Cox

    Eric CoxPrije 9 dana

    Great info as usual. Love the channel

  58. Stixmations

    StixmationsPrije 9 dana

    Who else sat straight up when he said "Stop slumping over" like god damn that caught me off guard.

  59. Roisty

    RoistyPrije 9 dana

    Shit I didn't make it to step 2. I guess I need medical treatment 😂 shiiiiiiiiiit

  60. electric1609

    electric1609Prije 10 dana

    Lol if you pause it, looks like more than just those 2 of 10 have some degree of gyno

  61. seekerplayz

    seekerplayzPrije 10 dana

    Idk if I have the thing that needs surgery or not, but I got some pointy and weird shaped nipples/man bobs please help

  62. Osvaldo Restrepo

    Osvaldo RestrepoPrije 10 dana

    I've been called "Moobs" by my own mother

  63. Nick Pags

    Nick PagsPrije 11 dana

    Jeff: Stop slumping over Me: stops slumping over for about 30 seconds before naturally slouching again

  64. The legendary Super Saiyan Broly

    The legendary Super Saiyan BrolyPrije 11 dana

    Video starts Jeff: BOOOOBS!!!!!

  65. Izuna Senpai

    Izuna SenpaiPrije 11 dana

    Opens video BoObS!

  66. Fabian Zavala

    Fabian ZavalaPrije 11 dana

    Very helpful like all your videos. .., I'll keep working at it,, but I'm getting there!! THANKS AGAIN . N GREAT VIDEOS

  67. Ellobo009

    Ellobo009Prije 11 dana

    This was extremely helpful. Honest and straightforward. You honestly just gotta look at yourself to see the problem.

  68. Yellow Pie

    Yellow PiePrije 11 dana

    I need a cracked version of lower chest pls exe.error.yellowpie.brain$#@stopped working.exe

  69. Courage the Cowardly Dog

    Courage the Cowardly DogPrije 11 dana

    Damn, I got my hopes up for a second. Thought Jeff was gonna help solve my Gynecomastia 😔

  70. hritik raj

    hritik rajPrije 12 dana

    U talk too much Come to the point dude

  71. Xenvoh

    XenvohPrije 12 dana

    “Your diet sucks” I literally stopped eating and only drank water for a week and now all I eat is 1 or maybe even 2 things a day and they’re small things not even anything big

  72. Chetan Advaith

    Chetan AdvaithPrije 12 dana

    Does pushups help?

  73. inacxt!

    inacxt!Prije 13 dana

    I needed this motivation

  74. Mister X

    Mister XPrije 14 dana

    Thanks Jeff

  75. RE D

    RE DPrije 14 dana

    ..but do I have to stop eating half a pizza?

  76. Woops Lynx

    Woops LynxPrije 14 dana

    Am I the only one who doesn’t feel like the 3rd exercise isn’t affecting my chest

  77. Alphacool7

    Alphacool7Prije 14 dana

    Photoshop is wonderful

  78. More or Less

    More or LessPrije 15 dana

    Torpedo tits is another one.

  79. Apathetic Normie

    Apathetic NormiePrije 15 dana

    I have changed my diet a fair amount the past few years but the pandemic and lockdowns have practically turned me into an alcoholic. Killing my fat burning ability even with going to the gym and better nutrition.

  80. So4p

    So4pPrije 15 dana

    Lower delt and posture making me have b cups shit. Thanks homie

  81. Laura Tempestini

    Laura TempestiniPrije 15 dana

    How do women strengthen & lift??

  82. Shashwat Dwivedi

    Shashwat DwivediPrije 15 dana

    After watching this video I’m gonna lose the man boobs and call everyone “bitch tits”

  83. Grimm Reaper

    Grimm ReaperPrije 15 dana


  84. Wayne Baron2

    Wayne Baron2Prije 15 dana

    You got me on that slump lol I was slumping watching this video

  85. Omega Rugal

    Omega RugalPrije 15 dana

    i gave up with diet and exercise, im getting lipo and both glands removed...

  86. Mitch Cohn

    Mitch CohnPrije 15 dana

    You are right! It’s my lower belly I have a 4 pack! It sucks... I have a real full gym but I hat cardio

  87. The Bearded Amigo

    The Bearded AmigoPrije 15 dana

    Great video. Very truthful. Very informative

  88. The Southeast Dusty

    The Southeast DustyPrije 16 dana

    Damn . I think i have both. What is a "proper diet" when foods are injected with hormones. Best thing i guess is to only grow my own. No Monsanto seeds

  89. justapoorkidfromthe bronx

    justapoorkidfromthe bronxPrije 16 dana

    Caloric deficit and........wait for it consistent proper exercise.

  90. Super Nova

    Super NovaPrije 16 dana

    I've always had an extremely built chest and hardly ever did bench presses. Now That I'm Older this is coming back to haunt me.

  91. Jeremy Fidler

    Jeremy FidlerPrije 16 dana

    What about spinach for a green muscle builder

  92. Yeshwanth Kumar

    Yeshwanth KumarPrije 16 dana

    I love swimming but haven't been to a pool or the beach in 8+ years. It's time now. To flash innocent beachgoers n scar them for life 😂😂 nah jk gonna hit the gym like my dad used to hit me for taking his bike without permission.

  93. Dré Sheraton

    Dré SheratonPrije 16 dana

    I subscribed, this is my first time watching. Straight goods only. Ty

  94. Hz Ala

    Hz AlaPrije 16 dana


  95. Joseph Bates

    Joseph BatesPrije 16 dana

    Honestly, this dude has shit that actually helps

  96. Mornings with Rick

    Mornings with RickPrije 16 dana

    The sad truth is you are spot on . Diet is huge in reducing those boobs. To many will never have the will power to achieve this goal. These are the sit in the basement playing video games crying to mama. Nothing comes easy, no special pills, diet drinks. If you want it you will have to work for it.

  97. Manu Kalia

    Manu KaliaPrije 16 dana

  98. Manu Kalia

    Manu KaliaPrije 16 dana

  99. pankaj tiger

    pankaj tigerPrije 16 dana

    Thanx a lot for these scientifically backed golden tips. You are doing a great job. Keep it up.

  100. veera anjaneyulu

    veera anjaneyuluPrije 16 dana

    Rey sollu na kodaka

  101. Gary Hull

    Gary HullPrije 17 dana

    Really good

  102. Shashank Vats

    Shashank VatsPrije 17 dana

    Jeff mine is opposite i lose belly fat first and then chest as the last, please take some time and reply please

  103. Robby M

    Robby MPrije 17 dana

    Calorie reduction just doesn't work.. there's too much research disproving caloric reduction theory. This is misleading.

  104. Razar Raz

    Razar RazPrije 17 dana

    I've got gyne

  105. James Kirk

    James KirkPrije 17 dana

    I love saggy tits with women.....

  106. Horuschina

    HoruschinaPrije 18 dana

    Chichón copa D

  107. Brandon Pakkiry

    Brandon PakkiryPrije 18 dana

    I need a full plan workout an diet to loose body fat

  108. Umair Shahid

    Umair ShahidPrije 18 dana

    I broke my humerus in my left arm, now I can't put a lot of weight on it - any exercises to support my arm so it can take the weight of my body?

  109. Bobby Higgins

    Bobby HigginsPrije 18 dana

    Great video as usual Jeff. But you missed Diamond Push ups and Dolphin Diamond Push ups very good building that outer chest.