02-06-2025
Four exercises that will give men a chest to be proud of
Whether it's running, cycling, swimming, rowing, or even fast-paced hiking, the goal is the same: move with purpose, elevate your heart rate, and burn serious energy. Ideally, include a mix of steady-state sessions and high-intensity interval training (HIIT) across the week to maximise fat burning and preserve muscle.
But cardio alone won't solve the moob problem. Because beneath that layer of fat, your chest muscles are likely languishing from years of neglect. If you want to rebuild a chest worth showing off, or at least not hiding under baggy shirts, then resistance training must become a non-negotiable part of your life.
You should be hitting the gym (or working out at home) with weights three to four times per week. And you must specifically target your chest at least twice weekly. Think heavy presses (barbell or dumbbell), bodyweight exercises like push-ups and dips, and accessory movements like cable flyes to fully engage the chest muscles.
The strength training isn't just about aesthetics either. It's your best weapon against sarcopenia and metabolic slowdown. The more muscle you have, the higher your resting metabolic rate, and the easier it becomes to stay lean without feeling like you're on a starvation diet.
The right diet
Speaking of diet: it's time to apply some tough love there, too. No, you don't need to live on boiled chicken and steamed broccoli. But you do need to respect the basics of energy balance. Track your calories honestly for a week, and you might be shocked at how much you're really eating, especially from 'innocent' snacks, alcohol, and oversized portions. Focus on lean proteins, plenty of vegetables, controlled amounts of healthy fats, and moderate carbohydrates aligned with your activity levels.
And if you think the odd pint or two won't matter? Think again. Alcohol is a stealthy saboteur of fat loss, adding empty calories and lowering your body's testosterone production even further. Save the drinks for occasional indulgences, not nightly rituals.
I understand that no one likes being called out. It's easier to say, 'it's just middle age' and carry on. But carrying on leads to C and D cups when you should be focused on building a proud, strong, athletic chest. Middle age should be your time to double down on your health and fitness, not to quietly surrender it.
Let's be very clear: if you're currently rocking more cleavage than your partner, it's not a laughing matter. It's a flashing warning sign. It's time to burn fat, rebuild muscle, and reclaim the aspirational man's chest – not the alternative.
No more excuses. No more moobs.
Do 3-5 sets of 8-15 reps to have the desired effect.
1. Push ups
