When you have man boobs, you are not necessarily at risk for chronic diseases, but your self esteem can suffer a hit. Weight lifting will do two things for you. First of all, it will improve the definition in your chest. Instead of having a flabby look, you can create a tight, toned look. Secondly, you will increase your resting metabolic rate and burn more calories overall. This always takes place when you add muscle to your body. The main objective with training is to target your chest from multiple angles to achieve a maximal amount of recruitment.
Step 1
Grab a set of dumbbells to do alternating incline presses. Lie back on an incline bench while holding the weights straight above your chest with your palms facing your thighs. Keep your right arm straight as you bend your left elbow and lower the weight down to chest height. Push the weight back up, lower the weight in your right hand and continue to alternate back and forth.
Step 2
Execute a set of twisting dumbbell bench presses. Lie face-up on a flat bench while holding dumbbells an inch apart straight above your chest with your palms facing each other. Lower the weights down to your sides by bending your elbows and twist your wrists so your palms face forward. Stop when your upper arms parallel the floor, push the weights back up and repeat.
Step 3
Fasten a dip belt with a weight plate to your waist and perform a set of dips. Stand on the foot holds of the dip machine and grasp a crossbar with each hand. Lift your feet off the holds, fully extend your arms and cross your feet behind your body. Lean forward slightly and lower yourself down by bending your elbows. Stop when your upper arms parallel the floor, push yourself back up and repeat.
Step 4
Utilize one dumbbell to do pullovers. Lie face-up on a flat bench and hold a dumbbell straight above your chest with your hands overlapping on the inside of one weighted end. Lower the weight behind your head and toward the floor in an arcing motion. Stop when you feel a strong stretch in your chest, move the weight back up to the starting position and repeat.
Step 5
Perform a set of around-the-worlds on a flat bench. Hold dumbbells behind your head with your arms almost fully extended. Turn your palms up, hold the weights an inch apart and get your arms close to parallel with the floor. Move the dumbbells away from your body in a circular motion, then move them back toward your body. Stop when your hands are right above your thighs and hold for a second. Move the weights back to the starting position and repeat. Keep your palms facing up throughout the exercise.
Tips and Warnings
- Perform 10 to 12 reps of each exercise and do four or five sets. Work out three days a week on alternating days. Take short rest breaks in between each set to keep your heart rate elevated. Aim for 45 seconds or less. To promote faster progress, include cardiovascular exercise into your game plan. Working out for even 30 minutes, three days a week can help boost your caloric expenditure and further help slim down your chest.
Things You'll Need
- Dumbbells
- Incline bench
- Weight bench
- Dip machine
- Dip belt with weight plates
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