A bench press is a chest exercise that helps build and sculpt the pectoral muscles. You have the option of using a barbell or dumbbells to perform this exercise. If you have man boobs and you don't like the idea of doing bench presses, you are in luck. You can resort to doing other exercises that involve nothing but the weight of your body. Weight training exercises are only part of the solution anyway. The overall goal is to promote full body weight loss and tone your chest muscles to give off a leaner appearance.
Step 1
Reduce your intake of calories to promote weight loss. Track your intake for a day and cut back by 500 to 1,000 calories. This will cause you to lose about 1 to 2 lbs. a week according to the National Institutes of Health. Choose foods that are high in nutrients, including lean meats, low-fat dairy, fruits, vegetables, whole grains and beans.
Step 2
Perform a type of cardio that involves your chest to burn calories and lose fat. Elliptical training and swimming are examples. The American College of Sports Medicine recommends 60 to 90 minutes of cardio for weight loss. Work out three days a week on nonconsecutive days.
Step 3
Prop your feet up on a weight bench to do decline push-ups to target the upper part of your chest. Place your hands slightly wider than shoulder-width apart on the floor, lift your hips to form a straight back and fully extend your arms. Keep your core tight and back straight as you lower your chest toward the floor. Stop when your chest is about 4 inches from the floor, push yourself back up and repeat.
Step 4
Execute a set of conventional push-ups on the floor to target the middle part of your chest. Place your feet together and hands slightly wider than shoulder-width apart. Tighten your abs to form a straight back and push yourself off the floor until your arms are straight. Lower yourself down by bending your elbows and push yourself back up. Repeat for a set of repetitions.
Step 5
Position your hands slightly wider than shoulder-width apart on a weight bench to do incline push-ups for your lower chest. Extend your arms and walk your feet backward until your body forms an angle to the ground. Keep your abs tight and back straight as you lower your chest toward the bench. Stop when your chest is about 4 inches from the bench, push yourself back up and repeat.
Tips and Warnings
- Execute 12 to 15 reps of your exercises and do four or five sets. Work out three days a week on noncardio days.
Things You'll Need
- Weight bench
- Elliptical machine
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