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The 5 Exercises to Flatten Chest + Build Pecs
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Time to read 3 min
Struggling with chest fat or stubborn puffiness?
You’re not alone—and no, endless bench presses aren't the solution.
Whether it’s genetics, past weight gain, or just trying to level up your shape, building solid pecs is a game of smart training, not just more reps.
Let’s clear the noise and get you some real structure.
Here are 5 go-to moves that actually work—to tighten, flatten, and grow that chest:
1. Incline Dumbbell Press
If you’re only hitting flat bench, you’re missing a major piece. Incline work targets your upper chest—aka the area that creates that lifted, sculpted look.
How to do it:
Set a bench to 30–45°. Keep your wrists stacked and elbows at about 45° from your body. Press the dumbbells up and slightly in. Control the lowering phase.
Why it works:
Builds the upper chest, helps create that ‘lift’ effect, and balances out flat, saggy pecs.
2. Push-Up + Shoulder Tap
A bodyweight classic with a twist. This variation builds strength and wakes up your core, which helps with posture—and posture makes your chest look better, period.
How to do it:
Do one solid push-up. At the top, tap your opposite shoulder with control. Alternate taps each rep.
Why it works:
More stability = more muscle activation. Bonus: it makes your chest pop without fancy equipment.
3. Chest Flys
Precision over power.
This isolates your pecs, improves posture, and builds clear definition -when done right.
How to do it:
Set cables to shoulder height. Step into a lunge stance. Proud chest, soft elbows, shoulders externally rotated.
Bring handles together and squeeze hard -then open back up with control.
Stay smooth, stay locked in. No shrugging.
Why it works:
It targets chest fibres most presses skip.
Keeps your shoulders honest, sharpens the upper chest, and opens up your posture.
4. Dumbbell Pullover
Old school, underrated, and super effective when done right.
How to do it:
Lie flat on a bench with one dumbbell held with both hands. Lower it behind your head with soft elbows, then pull it back over your chest.
Why it works:
It stretches and contracts the chest in a unique way. Plus, it hits the lats and serratus, which visually frame the chest.
5. Pec Deck
This is your finisher. Not about going heavy—about feeling the squeeze.
How to do it:
Sit tall, shoulders back, chest open. Bring the handles or dumbbells together with control, pause at the top, and slowly release.
Why it works:
Improves definition and mind-muscle connection. Helps shape the chest, especially when fat loss is already underway.
One More Thing:
No chest workout will work without checking your body fat, your posture, and your hormones.
If you’re dealing with chest fat, it’s often not just muscle—it could be estrogen dominance, poor sleep, high cortisol, or low testosterone. Training helps, but so does dialling in what’s going on under the hood.
Here’s what I’ve learned works best to support pec growth and get rid of stubborn chest fat—from nutrition to sleep to stress control.
Sleep like it matters: Poor sleep raises cortisol and lowers testosterone—two hormones that directly impact chest fat. Cut caffeine after noon, limit screens before bed, and aim for 7–9 hours.
Support estrogen detox through food: Prioritize cruciferous veggies, fiber, and fermented foods to help your body clear out excess estrogen—one of the biggest contributors to chest fat in AFAB bodies.
Lower inflammation to lower cortisol: Ditch refined sugar and seed oils. Focus on anti-inflammatory meals with whole-food fats, berries, and clean protein to support fat loss and hormone balance.
Want more of these? The Fighter Program teaches you what lifting heavier won’t. We go straight to the source—movement, hormone function, and nutrition—so you’re not just grinding, you’re making progress that sticks.
What you’ll learn inside:
→ How to train with rotation and posture that actually hits deep chest fibers
→ Why scapular control and shoulder stability are key for real upper chest growth
→ How to structure meals that support hormones and cut fat-promoting inflammation
→ A training model that builds dense muscle without frying your recovery
This isn’t just about getting lean. It’s about knowing your body well enough to keep making progress —every damn day.
No guesswork. No detox teas. Just proven structure that works.
About Morgan Olson
MORGAN IS A FITNESS EXPERT, TECHNICAL TRAINER, AND SCIENCE-OBSESSED FOODIE WITH A PASSION FOR HELPING WOMEN, NON-BINARY, AND AFAB INDIVIDUALS TO WORK SMARTER – BOTH IN AND OUT OF THE GYM.