How to Flatten Your Pecs

Frequent weight-lifting will flatten your chest while defining them.
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In the vast majority of cases, pointy, flabby pecs are a result of excess body weight, genetics or some combination of the two. In rare cases, they can result from gynecomastia, a condition characterized by enlarged breasts in men. Although targeted weight-loss is impossible, you can still perform strength-training exercises to tone your pecs without bulking them up. Meanwhile, you can flatten the appearance of your chest by eating more healthily and engaging in more cardiovascular exercise to burn body fat that could be causing your prominent pecs.

    Engage in at least 150 minutes of moderate cardiovascular exercise each week, advises the Centers for Disease Control and Prevention. This will burn calories and help create a daily caloric deficit. Additional cardio will result in a faster rate of weight-loss. Ideal cardio activities include swimming, rowing, running, cycling, tennis and basketball.

    Consume a healthy diet rich in protein, vitamins, minerals, complex carbohydrates and unsaturated fats. Restrict your daily caloric intake by 200 to 300 to increase the caloric deficit you're achieving through exercise. Avoid eating fast, packaged and processed foods, instead choosing natural, whole foods such as fruits, vegetables, lean meat and fish, low-fat dairy, whole grains, legumes and nuts.

    Perform the barbell bench press to work your entire chest. Lie on your back on a weight bench grab the barbell with your hands a few inches wider than shoulder width. Lift the bar off the rack and hold it above your chest by locking your arms. Inhale and slowly lower the bar until it touches your chest. Pause momentarily, then raise the bar back to the starting position while exhaling.

    Do decline dumbbell flyes to work your lower chest. Lie on your back on a decline bench with your legs secured in the end. Hold a dumbbell in each hand, palms facing together, above your body in front of your chest. Bend your elbows slightly. Lower your arms to your sides horizontally while inhaling. Pause momentarily once you feel your chest stretch, then exhale while returning the dumbbells to the starting position.

    Perform the incline dumbbell press to work your upper chest. Lie on your back on an incline bench with a dumbbell in each hand, palms facing your feet. Hold the dumbbells at shoulder width. Exhale as your push the dumbbells up vertically. Pause once your arms are locked, then slowly lower the dumbbells back to their starting position.

    Complete three to five sets of eight to 10 reps for each exercise. Complete all the exercises together for a complete chest workout. Perform the workout at least two times per week, three or four times per week for faster results. Increase resistance levels gradually as your strength improves.

    Things You'll Need

    • Barbell

    • Weight plates

    • Weight bench with incline adjustment


    • Talk to your doctor before starting a strength-training program, and if your chest fails to flatten with diet and exercise.

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