Excess weight has a tendency to appear in the stomach and love handle area in men. When it shows up in the chest area, it is often referred to as "man boobs." The appearance of this fat can be a culmination of factors, such as poor eating habits, poor drinking habits and inactivity. If you are suffering from this condition that has been portrayed in a negative light on many TV sitcoms, there is hope for you. By doing several variations of a popular body weight exercise called push-ups, you can create a more manly chest and rid yourself of the boobs.
Step 1
Perform decline push-ups. Decline push-ups are performed with your feet up on a chair. They target the upper part of your chest and they are intense due to the angle of your body. To perform them, place your toes on the chair and your hands on the floor. Push yourself straight up in the air until your arms are extended. Lower yourself back down until your upper chest is about 4 inches above the ground and push yourself back up. You can also place your feet on a stability ball for a variation. This will cause you to use more muscle fibers, because you will be off-balance.
Step 2
Do regular push-ups. Lie on your stomach with your hands right at your shoulders and your fingers facing forward. Push yourself up in the air until your arms are straight. Lower yourself back down until your chest is about a fist-width from the ground. Repeat.
Step 3
Do incline push-ups. Incline push-ups put more emphasis on your lower chest. To do these, place your hands on the stability ball about shoulder-width apart with your arms extended. Slowly lower your body down by bending your elbows. Lightly touch your abdomen to the ball and push yourself back up.
Step 4
Widen your grip. Wide-grip push-ups help expand the width of your chest muscles. To do these, lie on your stomach and place your hands on the ground about 6 inches wider than the width of your shoulders. Push yourself up until your elbows are extended and lower yourself back down to a point where your chest is the width of your fist away from the ground.
Step 5
Do a workout. Perform 12 to 15 reps of each exercise and do four to five sets. Do the exercises in the order they are listed and work out three times a week, on alternating days.
Tips and Warnings
- When you are performing push-ups, make sure to keep your abs tight and your back straight the whole time. If you want to increase your caloric expenditure, add two to three days of 45-minute cardio sessions into your routine on alternating days of your push-ups.
Things You'll Need
- Chair
- Stability ball
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