So, you want to know, “Will Bench Press Get Rid of Moobs?”
Let’s face facts, none of us wants unsightly and embarrassing chest fat.
However, once it starts, it almost seems as though there’s no stopping it.
In fact, no matter what you do, your moobs seem to be getting worse day-after-day.
Therefore, it makes sense to turn to exercise, and especially the biggest chest exercise there is, namely the bench press.
In this article I’d like to discuss whether bench press will get rid of moobs, as well as some other factors you need to consider.
Will Bench Press Get Rid of Moobs?
Bench press alone is unlikely to get rid of moobs, although it is definitely a great start. Muscle is more dense than fat, and therefore takes up less room in the body. So, regularly performing bench press can actually make your pecs smaller and more defined. Furthermore, you should train your chest from a variety of angles, while using various chest exercises. However, in order to get rid of chest fat you should also look to make changes to your nutrition and lifestyle.
1. Does Benching Reduce Chest Fat?
Firstly, you won’t be able to spot reduce chest fat simply by benching.
Now, this doesn’t mean that the bench press won’t help with moobs, as it definitely will.
However, I need to get across the point that fat anywhere on your body won’t simply disappear through exercise alone.
Yes, your workouts are certainly one part of the fat-loss plan, but it isn’t everything (more on this in a moment).
That being said, you should focus on exercising your chest, and there are few better exercises to do this than bench press.
I often feel that some people avoid the bench press, and training their chest in general, as they’re worried about making their moobs worse.
In fact, I know that there are those who feel that chest workouts will simply exacerbate the problem and actually make their chest look bigger.
Nothing could be further from the truth.
You have to remember that muscle is more dense than fat.
What this means is that fat will take up more space in your body than muscle.
So, if you do start regular benching and training your chest, your pecs are likely to become smaller, yet more defined.
In other words, actually training your chest will make the pectoral muscles look smaller, but more aesthetically-pleasing.
So, stop worrying about the potential effects that muscle-building workouts may have on your moobs, and start benching.
2. What’s Your Nutrition Like?
I’ve just mentioned that exercise is only one part of the fat loss plan.
I’m guessing you know exactly what I’m about to say, LOL.
But, there’s no hiding from the fact, the most important factor when it comes to weight or fat loss is nutrition.
Basically, the most likely reason for your moobs is a poor diet.
In fact, for anyone who has excess fat anywhere on their body, nutrition is usually the reason.
To be honest, I’m not a great fan of diets in the traditional sense.
Most diets will typically have you severely restrict your calorie consumption until you have lost the desired amount of weight.
However, following this specific “diet period” you’ll generally return to your normal eating habits.
So, what do you think is going to happen?
That’s right. It’s likely that you’re going to put all that weight back on that you initially lost.
For me, nutrition should be more about a lifestyle change.
So, this is a permanent change to your lifestyle.
This doesn’t mean that you have to live off salads for the rest of your life and constantly count calories.
This is rather about eating sensibly, only eating until you feel satisfied, ensuring you drink plenty of water, having the occasional “cheat meal”, and getting plenty of sleep.
8 Methods to Remove Chest Fat
3. Hit Your Chest From a Variety of Angles
Okay, so benching will definitely help in your battle against moobs, but it should definitely not be the only chest exercise you’re performing.
As they say, “variety is the spice of life”, and this is certainly true when it comes to you’re training and fat loss.
I’ve already mentioned that it’s pretty much impossible to spot reduce fat.
However, training your chest directly will definitely help.
But, you should also be performing a wide variety of weighted full-body workouts, as well as some cardio and conditioning training.
Basically, your aim should be to get your entire body into great shape.
That being said, obviously your current aim is to reduce chest fat.
Personally, I feel it’s better to hit your chest from numerous angles.
So, you should be performing exercises that hit your upper, mid, and lower chest.
You should also focus not only on pressing movements, but also flyes, either dumbbell or cable is fine.
Plus, certain bodyweight exercises, such as dips and push ups, may even produce better results than bench press.
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So, while the bench press is a fantastic exercise in your fight against moobs, it certainly isn’t the only exercise you should be doing.
4. Are Your Moobs Caused By Something Else?
We typically view moobs as chest fat.
Plus, as I’ve explained, the best way to get rid of body fat is through a combination of regular exercise and a healthy diet.
That being said, your moobs may actually not be fat in the traditional sense of the term.
What I mean by this is that there is also a medical condition that can cause moobs.
Gynecomastia is a condition in men which creates a hormonal imbalance, typically affecting testosterone and oestrogen levels.
It can affect the chest as a whole or even simply on one side.
Gynecomastia can be caused through hormonal changes due to natural causes.
However, it is also commonly associated with the use of anabolic steroids.
There are a number of ways in which you can tell the difference between gynecomastia and general chest fat.
Firstly, if your moobs are due to a hormonal imbalance, then your “chest fat” will actually be firm to the touch.
Body fat typically feels soft and saggy.
Furthermore, chest fat can hit anyone at any age, but the same can’t be said for gynecomastia.
In fact, it generally only affects developing teenagers and men who are going through the male equivalent of the menopause.
Finally, gynecomastia can often cause an enlargement of the nipples, and chest sagginess is generally more focused around the nipple area.
I’ll also add that gynecomastia can sometimes feel sore or tender, but this is not the case for normal chest fat.
If you feel that you potentially have gynecomastia then I suggest that you contact a medical professional to discuss the matter further.
Gynecomastia can go away completely naturally, plus there are also a variety of treatments.
Gynecomastia – Causes, Signs, Symptoms, Diagnosis & Treatment
So, I hope you understand that bench press is only one tool in your fight against moobs.
Therefore, just performing bench press alone is unlikely to completely rid you of chest fat.
Initially, you’ll need to get your nutrition on point.
Your aim is to lose body fat/weight, so this is best achieved by eating at a calorie deficit.
Furthermore, muscle is more dense that far, and will therefore take up less room in the body.
So, good nutrition with regular bench pressing and other chest-related exercises can actually make your pecs smaller, but more defined.
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Hi, I’m Partha, the founder of My Bodyweight Exercises. I’m someone who’s been passionate about exercise and nutrition for more years than I care to remember. I’ve studied, researched, and honed my skills for a number of decades now. So, I’ve created this website to hopefully share my knowledge with you. Whether your goal is to lose weight, burn fat, get fitter, or build muscle and strength, I’ve got you covered.