Make Those Man Boobs Disappear With These Two Chest Workouts

Chest training, regular cardio exercise and a sensible diet, are the three ingredients necessary if you are to rid yourself of man boobs. Let’s spend some time on the training aspect by taking a look at an effective chest workout split over two days.

How do you get rid of man boobs the fastest way possible?  Well, you will need to do two chest workouts per week. If you are just starting out, however,  and your strength levels are lacking and you’re experiencing muscle soreness – do one chest workout per week for the first month of training. When you feel your chest is ready, then train it twice a week.

Allow 3-4 days rest between your workouts.

Chest Workout Day 1

Always start with a warm-up; standard push ups are ideal to get some of that blood flowing in the pecs. Follow that with 3 sets of cable flys or dumbbell flys, using light weight and a high number of reps for each set.

Now your chest will be ready for the main workout.

1. Flat-Bench or Machine Press

The flat bench-press with a barbell is the better exercise, you will get results quicker. Vary your hand spacing on the bar, to zone in on the inner and outer areas of your chest. A narrow hand grip works the inner pecs more intensely; a wider grip works the middle-outer pectoral
area.

Do 3-4 sets.

2. Incline Barbell Press

Performing this exercise on an adjustable incline bench is preferable, as you can vary the angle of the bench and work your chest at different angles. The incline press will work your upper chest muscles – which can be an often-ignored area by those who solely concentrate
on flat bench exercises. Upper chest development is key to changing the overall look of your upper body.
Do 3-4 sets.

3. Pec-Deck Flys

End your workout at the classic pec-deck machine. During the exercise, focus on moving your elbows towards each other, rather then your hands. Don’t use your hands to push the pads, as that makes your chest muscles more redundant.

So focus on engaging your chest, squeeze the pecs hard and allow a good stretch when the pads are out wide.

Do 3-4 sets

Chest Workout Day 2

The second session will involve dumbbell exercises. A greater range of motion can be achieved when moving dumbbells, and the pectorals will work independently, which can help to correct any existing muscle imbalances.

1. Flat Dumbbell Press

Lie on a flat bench. With an overhand grip, arms extended, hold the two dumbbells over your chest.

Inhale and bring the weights down to either side of your pectorals. Press back up into the starting positon again – exhaling as you go.

Repeat for 6-10 reps.

Perform 3 sets.

2. Incline Dumbbell Flys

Grab a pair of light dumbbells and lie on a bench set at 45 degrees. Extend your arms until vertical, with the palms of your hands facing each other. Slowly bring the weights down in an arc-like motion until they reach the horizontal position. Keep your elbows slightly bent at all
times.

Raise the weights back to the starting position, breathing out as you do so. Do as many reps as you can, until you feel a burn.

Perform 3 sets.

3. Incline Dumbbell Press

With the bench set at an angle of 45-60 degrees, hold two dumbbells out to the sides with an overhand grip and your elbows bent at 90 degrees.

From this initial position, extend the arms upwards and bring the weights together. Contract your chest briefly, at the top of the motion and then bring the arms back down to the start position.

Perform 6-10 reps.

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