If you are a man that carries some extra weight on the chest, you may feel ashamed of your "man boobs." You can lose this fat from your chest by performing certain exercises that target the area. In addition to exercise, you should make adjustments to your diet, including avoiding foods high in saturated fat and sugar. Remember to speak to a physician while making dietary and exercise routine changes.
Push-Ups
Step 1
Get on the floor and place your hands on the floor just outside of your shoulders.
Step 2
Keep your back and knees parallel to the floor and then lower your body, using your arms, to the floor until your nose touches the ground.
Step 3
Return to starting position by pushing with your arms and shoulders. Aim for three sets of 15 to 25 reps.
Bench Presses
Step 1
Lie on a support bench and use a weight that you feel comfortable with.
Step 2
Remove the barbell from the rack and lower it to your chest. Allow the bar to rest just above your chest.
Step 3
Push the weight back up until your arms are fully extended. Use eight sets of three reps to work the chest.
Chest Flies
Step 1
Lie on a bench in an inclined position. Your feet should rest firmly on the floor.
Step 2
Ask a spotter to hand you a set of dumbbells that are at a weight you are comfortable with. While grabbing the dumbbells, your palms should be facing inward.
Step 3
Bend your elbows and hold the dumbbells at the sides of your body. Move the dumbbells toward each other above your body as you squeeze your pecs. Once your arms are fully extended over your chest, return to the starting position. Do six sets of eight reps.
Tips and Warnings
- If you can't perform a regular push-up, you can do a modified version with your knees bent and on the floor.
Things You'll Need
- Barbell
- Dumbbells
- Spotter
- Bench
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