How to Get Rid of Pointy Pecs

The barbell bench press is an ideal exercise for flattening the chest.
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Pointy pectoral muscles are often caused by obesity or genetics. However, even men who are in otherwise decent shape can have pointy pecs if they have just a small amount of flab and underdeveloped pectoral muscles. The good news is that you can perform a wide variety of cardiovascular activities and chest exercises, such as the barbell bench press, to flatten your pointy pecs while losing body fat and making upper-body gains in muscular strength, mass, density and definition.

    Perform cardiovascular exercise regularly to burn excess body fat. The Centers for Disease Control and Prevention states that individuals should perform at least 150-minutes of moderate-intensity cardio each week for best health benefits, including weight loss. Break this up into three weekly 50-minute cardio sessions, which include activities such as running, rowing, cycling, swimming and sports.

    Eat a nutritious, calorie-conscious diet to further support your weight-loss efforts. Focus on consuming vitamins, minerals, unsaturated fats, complex carbohydrates and protein by eating whole, natural foods such as lean meat, chicken, fish, beans, nuts, vegetables, fruits, whole grains and olive oil. Eat several smaller meals throughout the day instead of just a few large ones to stabilize your energy, blood sugar and hunger levels.

    Perform the barbell bench press. Lie on your back on a weight bench and assume a medium grip on the barbell, hands a few inches wider than shoulder-width. Lift the bar from the rack and lift it straight up until your arms are locked. Inhale as you slowly lower weight barbell until it touches the center of your chest. Pause briefly, then raise the bar back to the starting position as you exhale. Pause once again once your arms are locked, then repeat the motion.

    Do dumbbell bench presses. This exercise also works your chest while forcing the stabilizing muscles of your core to keep the weights in balance. Lie on your back on a weight bench with a dumbbell in each hand. Hold the dumbbells above your body with your elbows forming a 90-degree angle, palms facing your feet. Exhale as you flex your chest to lift the dumbbells up. Pause once your arms are locked, then inhale as you return the weights to the starting position.

    Perform incline dumbbell flyes. Lie on a weight bench with an incline of up to 30-degrees while holding a dumbbell in each hand. Hold the dumbbells above your body with a slight bend in each elbow, palms facing one another. Inhale while lowering the weights to your sides, keeping your arms extended with a slight bend at your elbows. Exhale as you lift the dumbbells back up into the starting position.

    Things You'll Need

    • Barbell

    • Weight plates

    • Weight bench with incline adjustment

    • Dumbbells


    • Perform three to five sets of eight to 10 repetitions for each exercise. Complete the entire workout two to three times per week.


    • Talk to your doctor before starting a strength-training program.

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