Exercises for Man Boobs

18 CHEST EXERCISES TO GET
RID OF MAN BOOBS

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1. BENCH PRESS
For more tips on pumping up your
1 Bar held directly over chest
chest and losing those man boobs,
visit www.iHateManBoobs.com!

Hands should be shoulder-
width apart with wrists straight

Feet flat on the floor

Core braced with only a slight 2
gap between your lower back
and the bench

This is the classic chest-building move and a
standard test of upper-body strength. It is Lower the bar slowly to
also a great all-over mass-builder because it your chest and push up
powerfully
requires a large number of muscle fibers to
perform, which triggers the body’s natural
growth hormone response. Be sure not to arch
your back


2. PRESS UP
1 chest and losing those man boobs,

Brace your core and keep your
body straight from head to
heels

2
Hands just wider than shoulder
width apart

The equivalent of a bodyweight bench
press. Because you control your own
weight, the press up has more real world
usefulness than the bench press but is less
effective at building mass because it is hard Lower your chest to the Keep your elbows
pointing back
to vary the resistance. Use it to build floor slowly and press
slightly
back up powerfully
endurance and strengthen your shoulders.

3. CABLE CROSSOVER

Draw the cables in an
arc in front of your
Keep a slight bend in chest
your elbow throughout
the moves

Brace your core to
maintain your
Take a split stance and body position
lean forwards slightly,
keeping your back
straight
1 2
By using a cable machine, you keep the
tension on your muscles constant
throughout the exercise. Your midriff will
also get a workout keeping your torso stable
against the cables’ resistance.


4. DUMB BELL PULLOVER

Grasp a dumb-bell in both
hands above your head

Head and shoulders supported Lower your arms slowly
by bench, and feet on the floor behind your head as far
as you can without
arching your back
2

Target your chest from a new angle by
pulling the weight over your head. This
targets the lower portion of your pectorals
and also works your lats – the ‘wings’ down
the sides of your back. Keep a slight bend
in your elbows
throughout


5. DUMB BELL BENCH PRESS
Core braced Hold dumb bells above your
chest with straight wrists

Head and shoulders supported
by bench, and feet flat on the
floor

2 Lower the weights
slowly to chest level
and then press back up
powerfully

Dumb bells have certain advantages over
the barbell. You get a more natural range of
motion, which means less stress on your
shoulder joins, and each arm works
independently so you get more growth. The
downside is you won’t be able to shift as Elbows out to the
sides
much weight as a with a barbell.

6. MEDICINE BALL PRESS UP
Feet apart for stability For more tips on pumping up your
Maintain a straight body from
head to heels

2

Place one hand on a medicine
ball

Perform a press-up and, as you Roll the ball back and forth with
rise up, roll the ball over to the each press-up
other hand

For greater functional strength and improved
sporting performance, this exercise forces your
muscles cope with awkward angles, unstable
surfaces and coordinated movements. Perform it
quickly without compromising good form.
3


7. INCLINE BENCH PRESS
1 Hold the bar directly above
your chest

Hands just wider than shoulder-
width apart

Set the bench at a 30-45 degree
angle

2

Set the bench at an angle to shift the Lower the bar slowly to
emphasis to the upper portion of your your chest and press
back up powerfully
pectorals.

Keep your core braced
throughout and don’t
arch your back


8. DUMB BELL FLYE
1 Hold dumb-bells above your
chest with palms facing inwards

by bench

Brace your core Lower your arms slowly
to the sides in an arc as
2 far as is comfortable

This exercise takes your triceps out of the
equation, placing most of the impact on
your chest muscles. The movement puts a
fair amount of stress on your shoulders, so
start with a light weight and build up slowly.
Don’t arch your back Keep a slight bend in
your elbows throughout
the move


9. DECLINE BENCH PRESS
1 Hold the bar directly above
your chest

Hands just wider than shoulder-
width apart

If you don’t have a special Lower the bar slowly to
decline bench, raise the end of your chest and press
a flat bench on a low platform back up powerfully

2

Adjust your bench so your head is pointing
down and you’ll work the lower part of your
muscles.

Keep your core braced
throughout and don’t
arch your back


10. GYM BALL PRESS UP
Body straight from head to
heels

Feet apart for stability

Place one hand on each side of Core braced
the ball throughout

2

Lower your
Keeping the ball steady while you lower and chest slowly to
raise your body requires excellent muscle the ball and
press back up
control. Use this move to stimulate under-
used muscles that will, at a later date, help
Try to control
to improve your bench press. the wobble of
the ball as you
move


11. T PRESS UP
1 Body straight from head to
heels

Hold light dumb-bells with
straight wrists 2
Feet apart for balance Press up and rotate your body
to the side, lifting your arm

Add a dynamic rotational element to the
plain old press-up to turn it into a fat-
torching power move. The trick is to make
the exercise fast and fluid, using your core
muscles to control the movement.

Alternate sides with each rep


12. CLOSE GRIP BENCH PRESS

Hands closer than shoulder-
width apart

Head and body supported


2

By moving your hands closer together on Lower the bar slowly to
your chest and press
the bar, you transfer the emphasis from back up powerfully
your chest to your triceps. The close grip
Elbows close to your
also makes the bar more difficult to control, side
so use a lighter weight than you would on a
conventional bench press until you are Don’t arch your back

confident of increasing it.

13. DIP
Grip chest and losing those man boobs,
parallel visit www.iHateManBoobs.com!
bars with
straight
wrists

Only lower
as far as
Keep your
shoulder
body
flexibility will
upright and
allow
don’t swing

Cross your feet and
1 steady yourself
2
The dip should be utilized by anyone looking to add solid mass to
their triceps. Once you can manage ten to 15 dips with perfect
form, you can increase the resistance by hanging weight plates
from a belt. Be careful if you have shoulder problems, however,
because this move can exacerbate them.


14. CLAP PRESS UP
heels

Lower your chest slowly to the 2
floor

A good exercise for show-offs! If you can
crank out 12 reps of these, then you can
consider yourself officially strong. The Push up powerfully so
explosive nature of the move fires up your that your hands leave
the floor – and clap!
fast-twitch muscle fibres -the ones that have Land with bent elbows
the most potential for growth. to absorb the impact


15. DIAMOND PRESS UP
heels chest and losing those man boobs,

Touch your thumbs and 2
forefingers together to form a
diamond shape

Placing your hands close together for a
press-up puts more pressure on your triceps
and less on your chest. Keep the
movements slow and controlled to teach
your triceps to control your bodyweight. Lower your chest slowly Keep your elbows close
towards the floor and to your body
press back up powerfully


16. MEDICINE BALL CLOSE GRIP PRESS UP
heels chest and losing those man boobs,

Hands either side 2
of the ball
Ball directly Keep your elbows close to
beneath shoulders your body

The medicine ball introduces a wobbly
surface to the press-up, making the
stabilizing muscles in your shoulders and
core work overtime.
Lower your chest
slowly to the ball


17. CABLE PULLOVER
1 Keep tension in the
cable at all times chest and losing those man boobs,

Control the
2 resistance as
you return
by bench Draw the cable over your
head until your hands
pass your chest

By using a cable instead of a dumb-bell for
the pullover, you can keep the resistance on
your muscles constant throughout the
move, whereas with the dumb-bell the
resistance drops off as you raise your arms.
Keep a slight bend in your
elbow throughout


18. NEUTRAL GRIP DUMB BELL PRESS
1 Hold the dumb-bells
Palms
facing each chest and losing those man boobs,
other
directly above your
chest

Brace your core 2 Lower the
weights to
Head and shoulders chest height
supported by bench

Perform the press with palms facing each
other to transfer some of the emphasis
away from your chest and onto your triceps.
It will also have a different training effect on
your shoulders, helping to strengthen your Keep your
elbows close to
rotator cuff. Don’t arch
your sides
your back


Please visit
www.iHateManBoobs.com
For more tips on losing man boobs!


Exercises for Man Boobs

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