Man boobs are often the result of hormone imbalances or from having excess fat on your body. Whatever the cause, you can help your muscles by doing exercises. In doing this, focus on targeting your chest from multiple angles to ensure you recruit a maximal amount of muscle. In addition to building your chest muscles, you also need to promote weight loss.
Full Body Cardio
Any type of cardio training will melt fat throughout your whole body, but you can boost your efforts by doing cardio that involves your upper and lower body simultaneously. Elliptical training, rowing, swimming, versa climbing, kick boxing and jumping rope are examples. Perform 60 to 90 minutes of cardio, three to four days a week at a moderate to high intensity.
Bench Press
The bench press exercise targets the middle portion of your chest. Do this exercise with a pair of dumbbells and a flat bench. Lie face-up on the bench with the weights held an inch apart above you and your palms facing your knees. Slowly lower the weights to your sides until your upper arms parallel the floor. Steadily back up to the start and repeat for 10 to 12 repetitions. While doing this and any other chest exercise, keep your core tight.
Incline Press
Incline presses target your upper chest, and they are done on an incline bench with a barbell. Lie back on the bench, grab the bar with a wide grip and push it off the supports. While holding the bar straight above you, slowly lower it until it lightly touches your chest. Steadily push back up and repeat for 10 to 12 repetitions.
Incline Push-ups
Incline push-ups work your lower chest, and you can use a bench and your body weight to target this area. Place your hands slightly wider than shoulder-width apart on the bench, walk your feet backward and place your toes hip-width apart on the floor. After pushing yourself up and fully extending your arms, lift your hips and contract your abs to form a straight line from your shoulders to your heels. Slowly lower yourself by bending your elbows. When your chest is within a fist-width of the bench, push up and repeat 10 to 12 times.
Cable Crossovers
Cable crossovers target the inner part of your chest, and they are done on a cable machine. Attach single handles to high points on each weight stack and stand in the middle of the machine with your feet in a staggered stance. After grabbing a handle in each hand, push them down in front of your pelvis with your right hand going over top of your left. Slowly raise the handles until your arms parallel the floor and repeat, this time moving your left hand over top of your right. Perform 10 to 12 repetitions.
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