Chest

[dOcean]

Hello there!

I am a 17 years old guy, who needs advice about how I should train my chest. A year ago, I was on a weight-loss program, and lost 30 pounds (14 kilograms). Ever since I've had this excessive skin on my chest, as you can see on the attached picture.

Any advice how to remove the commonly known "man boobs"?
I am 174 centimeters tall, and I weigh 66 kilograms.

Thanks in advance!

Michael.

View attachment 5557

 

[Goldfish]

I'd say your best bet is to fill out with some more muscle mass, and then get to work on losing the remaining excess fat. This may require multiple cut/bulk phases.

Some all-round upper body strengthening will serve you well. So, not just bench press and curls. For every upper body push, you should also do an upper body pull. An upper body routine built around bench press, overhead press, rows and pull downs or pull ups will go a long way towards filling out the area.

I also highly recommend lower body strengthening. It won't directly solve your man-boobs problem, but there is a lot of truth in the old story that the knee bone's connected to the thigh bone, the thigh bone's connected to the hip bone, the hip bone's connected to the back bone, etc. Strong legs have an important support role in upper body training. Besides that, chicken legs take impressive upper body muscle and turn it into a lolcake. So get some lower body training happening, too, to balance things out.