Guys, if you are overweight, you may dread taking your shirt off. Why? Man boobs. It can be embarrassing and frustrating. Losing body fat is the best way to reduce man boobs, but you cannot choose where you will lose fat. So you may find that they are sticking around much longer than you wanted. I have good news though. You can reduce man boobs by increasing muscle. We’ve got 10 tips to help you speed up the process of losing the boob.

Not all man boobs are caused by fat. Gynecomastia is a hormonal imbalance that causes men’s breast tissue to swell. This is a medical condition that needs to be treated by a doctor. Diet and exercise will not correct it. If you suspect you have gynecomastia, there are medication and surgical options to correct this problem. These tips are for guys who need to lose body fat and build muscle.

1. Activate your chest muscles.

Most of the common chest exercises I do are compound exercises, which means they work other muscles in addition to your chest. If you isolate the chest muscles, you force them to do most of the work. This will also get your chest muscles ready to work when you do chest presses or pushups.

I got two examples of these. Stand with your arm extended slightly across your chest, touching a wall or pole with your hand. Push against the wall, squeezing your chest as you push. It is a very small movement, so it does not look like you are doing much. However, you will feel it! Do 3 rounds of 20 seconds each. You can also do the sven press. Grab a small weight or just use your hands. Stand tall and extend your arms while pushing against your hands or weight. Again, focus on squeezing the chest. Bring your arms back to your chest and push again. Do 3 sets of 10.

2. Up your volume.

Losing man boobs requires some work. You need to increase the volume of chest exercises you do. (Volume is how much work you do, like the number of reps and sets you perform of an exercise.) I recommend training your chest twice a week. Get anywhere between 16-24 sets per week. If you want to do more, you can, but do not over train. Be sure to recover sufficiently between training days.

3.Focus on your muscles.

Use your mind as you work your body. You can create more tension in your chest muscles by focusing on them as you do your reps. If you are just going through the motions, you are not going to make gains. When you are doing chest workouts, control the weight by going slowly. Squeeze your chest muscles at the top of the lift. Slowly lower the weight to end the rep. Going slowly and focusing helps activate the muscle which will lead to gains.

4. Develop muscle contraction awareness.

You want to feel your body! If you cannot feel the burn in the muscle you are targeting, then something is wrong. You might need to mix things up in your chest workouts to make sure you are properly working the muscle. Try changing your grip, positions, or tempo if you feel like you are not hitting the correct muscle. Everyone’s body is different, so you need to experiment to find what works best for you.

5. Do more dumbbell presses.

Next time you’re in the gym, ditch the barbell and use dumbbells instead. Dumbbell pressing has a lot of advantages when working your chest. You have more range of motion. You cannot cheat with them. They force you to do dynamic moves, increasing your gains. You will see more results, aka less man boob, when you do dumbbell pressing instead of barbell pressing.

6. Lift your legs off the ground.

When you do a dumbbell press, lift your legs off the ground. This is an effective way to isolate your chest muscles. It will feel different because it forces your body to use more chest muscles to do the lift. When your legs are planted on the ground, you are generating power all through your body. By lifting your legs, you are generating all that power from your chest and upper body.

7. Build a strong back.

It might seem counterintuitive to work your back when you want to decrease your man boobs, but think about how your body works. Your back and chest work inversely. You need your back to be strong, so you can effectively build your chest muscles. A strong back provides a strong foundation for your chest workouts.

8. Switch it up.

Do more than just the bench press for a chest workout. While it is a great exercise, losing man boobs means you need to work your chest muscles in a variety of ways. Add cable exercises to your routine. Use dumbbells. Considering using resistance bands.

9. Do calisthenics.

Part of losing man boobs is to build definition in your chest. One of the best ways to build strength and get great definition is through calisthenics. These are old school, body weight exercises. Think: pushups, dips, pull-ups, and planks. Add these in throughout the week to blast more fat and get cut.

10. Do NOT do a decline bench press.

You might feel like a rock star on the decline bench, but it does nothing for you. You do not get a wide enough range of motion, enough focus on your pecs, or an accurate idea of how well you are doing. If you go back to the regular bench press after the decline, you will find that you have not made much progress. Stick to the regular bench press for this exercise.