Man boobs suck. Since trying to hide those beautiful moobs can be a task, why not turn them into a respectable, massive chest?
A great chest shape defines how fit you are, but not when it comes in the form of a healthy set of man boobs.
Instead of wearing extra-large t-shirt to hide those boobies, follow a solid workout plan that will help you build a massive chest, eventually getting rid of your man lumps. That is, if you’re putting in the hard work required.
Here are six proven exercises that you must follow for a perfect upper-body physique. We’ll basically focus on stoking your metabolism and boosting testosterone levels. This will help burn the excess fat on your chest and encourage muscle growth.
1. Plyometric Push-Ups
The plyo push-up, or plyometric push-up, is much similar to a regular push-up, with a slight variation.
To perform this, you have to lie in a prone position on the floor with the whole body weight on hands and toes. Your arms have to be fully extended with your hands at should width. Make sure your body is straight throughout the exercise.
With your complete focus on the elbows, descend and lower the chest towards the floor. Once you’re only an inch or so from the ground, push yourself up, once again with the extension being exerted on your elbows.
Aim for six sets of six to eight reps.
2. Dumbbell Bench Press
Grab a dumbbell of your desired weight in each hand and lie on a flat bench with the dumbbells resting on the top of your thighs.
To get a starting position, extend the both the arms above your head with the dumbbells at about shoulders width. Now, slowly bring both the dumbbells towards your chest and stop once the elbows are at 90-degree angle. Hold this position for a second and then extend your arms back to the starting position.
Perform five sets of 8-10 reps.
3. Traditional Push-Ups
Elementary one but let’s try to learn how to do the perfect push-ups that are effective.
To get a starting position, get into high plank position by placing your hands on the ground under the shoulders. Now, ground the toes on the floor to support the lower half. Tighten the abs and engage the glutes and hamstring for a kick start.
Now lower your body and keep your eyes focused on something in front of you, not on the ground. Once your chest gazes the ground, draw the should blades back and push back up. Hold the starting position for a second and go for the next rep.
Perform four sets of 10-12 reps.
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4. Crossover Push-Ups
Crossover push-ups engage more chest and shoulder muscles than a traditional push-up. They will push you to the limit and build some serious strength and muscle.
You need a Bosu ball or medicine ball for performing crossover push-ups. First, start in a normal push-up stance with one and on top of the ball and the other one on the ground. Perform a push-up and quickly transfer the other hand on the ball, and perform another push-up.
Aim for three sets of 24 reps.
5. Barbell Bench Press
Probably one of the most popular exercises in the gym, many bros still don’t know the right technique to maximize their strength while performing it. Load the bar with your desired weight and lie down flat on the bench. Adjust your grip so that your elbows are at 90-degrees when the bar is near your chest.
This is your starting position. Now lift the bar and tighten the muscles of the torso. Lower the bar with maximum control to a point at bottom of the sternum. Feel as if your muscles are like springs storing the energy and ready to explode back. Don’t let the bar ‘jump-off’ your chest. Gradually lift it back to the starting position.
Go for two sets of 16-20 reps.
6. Incline Dumbbell Press
Lie back on an incline bench and grab two dumbbells of your desired weight. Bring the dumbbells close to the chest so that your elbow is at 90-degree angle. This will be your starting position.
Now, use your thighs to push the dumbbells up into position. Once the dumbbells are raised to shoulder width, rotate the wrists forward so that the palms of the hands are facing away from your body. Finally, lower the weight again to the chest and push it back up again with your thighs.
Perform three sets of 12 reps.
Building a massive chest and getting rid of those man boobs aren’t rocket science, but these exercises will help get rid of those man boobs and build a massive chest.