Man boobs appear when the chest accumulates excess fat. Unlike fat in the abdomen, this does not increase your risk for chronic diseases, but it does increase your risk for ridicule. Pushups are chest exercises that also work the back of the upper arms and shoulders. Utilize multiple variations of pushups to reduce your man boobs. Be aware that you also have to do cardiovascular exercise to burn the fat on your chest. The pushups will help tone your pectoral muscles and give you a leaner look.
Step 1
Place your hands shoulder-width apart on the floor to do decline pushups to target your upper chest. Place your feet or lower shins on top of a weight bench, fully extend your arms and lift your hips to form a straight line from your shoulders to your heels. Keep your back straight and core tight as you lower yourself down toward the floor. Stop when your chest is about four inches away, push back up and repeat. Place your shins higher up on the bench if these are too difficult.
Step 2
Lie flat on your stomach to do traditional pushups for the middle of your chest. Place your hands slightly wider than shoulder-width apart and place your feet together behind you. Push yourself off the floor, straighten your back and tighten your core. Lower yourself down until your chest is four inches from the floor, push yourself back up and repeat. Place your knees on the floor for an easier variation.
Step 3
Elevate your hands to do incline pushups for your lower chest. Place your hands shoulder-width apart on a stability ball, extend your arms and place your feet together behind your body. Lower your chest down to the ball, push yourself back up and repeat. By using the ball, you are forced to actively contract your chest muscles before you even do pushups. This is due to the unbalanced nature of the ball.
Step 4
Grab three towels to do gliding pushups for your inner chest. Kneel on a folded towel that is on a slippery floor surface and place the other two towels on the floor in front of you. Lean forward and place one hand on each towel. Slide the towels out to your sides as you lower your chest toward the floor. Stop when your upper arms parallel the floor and steadily slide the towels back together. Repeat for a set of repetitions.
Step 5
Execute a set of reverse pushups to stretch and strengthen your chest at the same time. This exercise is a variation to the upward bow yoga pose. Lie flat on your back with your knees bent, feet flat on the floor and hands flat on the floor behind your shoulders. Your fingers should be facing your body at this point. Lift your hips and push them up in the air as high as possible while arching your back and straightening your arms and legs. Lower yourself back down slowly and repeat.
Tips and Warnings
- Perform 12 to 15 reps of your pushup exercises and do four or five sets. Work out three days a week on nonconsecutive days.
Things You'll Need
- Weight bench
- Stability ball
- 3 towels
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