Get rock hard pecs in place of "moobs" with this fat-torching, muscle-building circuit routine.
Pete Williams, CPT 1 / 8
Some women pay big money for a set of 36C breasts. For men, having such “man boobs” presents a problem.
Gynecomastia is an endocrine system disorder that produces a benign increase in male breast tissue that usually can be treated with diet and training. Surgery is an option in extreme instances.
Most men with man boobs, however, do not have gynecomastia. They have too much body fat, the result of a sedentary lifestyle and poor eating habits. Usually the fat shows up first in the belly. As the pounds pack on, the pectorals start looking softer and flabbier—like breasts.
Sitting hunched over at a computer also contributes to man boobs since the body is pulled forward, rather than back and down. Once you regain proper posture, the chest naturally opens up.
No training regimen is going to eliminate man boobs unless the guy first overhauls his nutrition program, eating lean and clean, and drinking plenty of water in place of alcohol and soda. Getting seven hours of sleep a night, preferably eight is crucial since sleep is when most of your hormones, such as growth hormone and testosterone, are released. Fatigue, on the other hand, undermines your ability to eat right and train hard, thus raising your level of body fat.
Once the lifestyle changes are in place, a guy can start transforming those man boobs into some manly pecs. Fortunately, pecs are perhaps the most common muscles to train and develop. Here are seven moves that can accomplish just that. Perform in circuit fashion for three sets, 10 reps per exercise, and watch the moobs dissolve into pecs.
Pete Williams is a NASM certified personal trainer and the author or co-author of a number of books on performance and training.
The most popular and basic weight room exercise has gotten a bad rap in recent years. It’s seen as a beach-body lift, not part of a routine to build functional core strength. Not true. There’s a reason the NFL tests its prospects on the 225-pound bench at the combine. It tests strength and power in your chest, shoulders, and triceps. Most guys must work up to 225, but wherever you begin, you’ll start to see results. Remember to keep your feet on the floor and your hips and shoulders on the bench at all times. Extend your arms fully at the end of each repetition.
These don’t directly target the chest, but they provide so many benefits in terms of strengthening the hips, shoulders, and core and burning a lot of calories. So you’ll inevitably see results in your chest, too. Stand holding a kettlebell with both hands in front of you with straight arms. Squat as you lower the kettlebell along an arc under and between your legs. Drive your hips and swing the kettlebell up until your arms are parallel to the floor. Remember to keep your arms straight and your shoulder blades drawn back and down throughout the swing.
This bench variation stabilizes your shoulders in addition to providing the same benefits of the traditional bench press. Lying faceup on the bench, holding dumbbells at the outside edges of your shoulders, lift the dumbbells straight up over your chest. Keeping one arm straight, lower the other dumbbell, touch the outside of your shoulder, then push it back up. At the top of each lift, push with both hands as if trying to touch the ceiling.
Though these help most with your back and arms, they also contribute to the elimination of man boobs by broadening the back and producing the V-shaped torso. Plus, inserting a pulling movement in between pushing movements allows you to continue your Man-Boob Elimination circuit routine without stopping between sets. You’ll thus increase the intensity of your workout, which helps in the building of muscle. Hang from a pull-up bar with an overhead grip. Keeping the legs still and initiating with the shoulder blades, pull your chest to the bar.
Another basic move that blasts the chest and those man boobs. Position yourself above and between the bars, grabbing them with an overhand grip. Cross your ankles behind you. Lower yourself slowly and push back up in a controlled manner.
This full-body push-up-like exercise challenges your cardiovascular system and ratchets up the intensity of your Man Boob Elimination Workout. From a standing position, squat, place you hands on the ground, and “jump” your feet out into a pushup position. Perform a pushup and then jump your feet to your hands. Then jump as high as you can, throwing your hands over your head.
Start in traditional push-up position, with hands beneath your shoulders and legs straight behind you. Keeping torso stable, bend your elbows to lower your body to the ground. Without touching the ground with your torso or knees, push yourself back up. If you want to make sure you’re in perfect push-up position, place a dowel rod along your spine. It should be touching at your head and butt, and maintain that contact throughout the movement.