1. 18 CHEST EXERCISES TO GETRID OF MAN BOOBS Copyright iHateManBoobs.com, All Rights Reserved

2. 1. BENCH PRESS For more tips on pumping up your1Bar held directly over chest chest and losing those man boobs,visit www.iHateManBoobs.com! Hands should be shoulder- width apart with wrists straight Feet flat on the floor Core braced with only a slight 2 gap between your lower backand the benchThis is the classic chest-building move and astandard test of upper-body strength. It is Lower the bar slowly toalso a great all-over mass-builder because it your chest and push uppowerfullyrequires a large number of muscle fibers toperform, which triggers the bodys naturalgrowth hormone response. Be sure not to arch your backCopyright iHateManBoobs.com, All Rights Reserved 3. 2. PRESS UP For more tips on pumping up your1chest and losing those man boobs,visit www.iHateManBoobs.com! Brace your core and keep your body straight from head toheels2 Hands just wider than shoulderwidth apartThe equivalent of a bodyweight benchpress. Because you control your ownweight, the press up has more real worldusefulness than the bench press but is lesseffective at building mass because it is hardLower your chest to the Keep your elbows pointing backto vary the resistance. Use it to build floor slowly and pressslightlyback up powerfullyendurance and strengthen your shoulders.Copyright iHateManBoobs.com, All Rights Reserved 4. 3. CABLE CROSSOVERFor more tips on pumping up yourchest and losing those man boobs, visit www.iHateManBoobs.com!Draw the cables in an arc in front of yourKeep a slight bend inchest your elbow throughout the moves Brace your core to maintain your Take a split stance and body position lean forwards slightly, keeping your back straight12By using a cable machine, you keep thetension on your muscles constantthroughout the exercise. Your midriff willalso get a workout keeping your torso stableagainst the cables resistance. Copyright iHateManBoobs.com, All Rights Reserved 5. 4. DUMB BELL PULLOVERFor more tips on pumping up your1 chest and losing those man boobs, visit www.iHateManBoobs.com!Grasp a dumb-bell in both hands above your headHead and shoulders supportedLower your arms slowlyby bench, and feet on the floor behind your head as faras you can without arching your back2Target your chest from a new angle bypulling the weight over your head. Thistargets the lower portion of your pectoralsand also works your lats the wings downthe sides of your back. Keep a slight bendin your elbowsthroughoutCopyright iHateManBoobs.com, All Rights Reserved 6. 5. DUMB BELL BENCH PRESS For more tips on pumping up your1chest and losing those man boobs,visit www.iHateManBoobs.com! Core bracedHold dumb bells above your chest with straight wrists Head and shoulders supported by bench, and feet flat on the floor 2Lower the weights slowly to chest leveland then press back uppowerfullyDumb bells have certain advantages overthe barbell. You get a more natural range ofmotion, which means less stress on yourshoulder joins, and each arm worksindependently so you get more growth. Thedownside is you wont be able to shift asElbows out to thesidesmuch weight as a with a barbell. Copyright iHateManBoobs.com, All Rights Reserved 7. 6. MEDICINE BALL PRESS UP Feet apart for stability For more tips on pumping up your1 chest and losing those man boobs, visit www.iHateManBoobs.com!Maintain a straight body from head to heels 2Place one hand on a medicineballPerform a press-up and, as youRoll the ball back and forth withrise up, roll the ball over to theeach press-up other handFor greater functional strength and improvedsporting performance, this exercise forces yourmuscles cope with awkward angles, unstablesurfaces and coordinated movements. Perform itquickly without compromising good form.3 Copyright iHateManBoobs.com, All Rights Reserved 8. 7. INCLINE BENCH PRESS For more tips on pumping up your1 Hold the bar directly aboveyour chest chest and losing those man boobs,visit www.iHateManBoobs.com! Hands just wider than shoulder- width apart Set the bench at a 30-45 degreeangle2Feet flat on the floorSet the bench at an angle to shift theLower the bar slowly toemphasis to the upper portion of youryour chest and pressback up powerfullypectorals. Keep your core braced throughout and dontarch your backCopyright iHateManBoobs.com, All Rights Reserved 9. 8. DUMB BELL FLYE For more tips on pumping up your1Hold dumb-bells above your chest with palms facing inwards chest and losing those man boobs,visit www.iHateManBoobs.com!Head and shoulders supportedby bench Brace your coreLower your arms slowlyto the sides in an arc as2 far as is comfortableThis exercise takes your triceps out of theequation, placing most of the impact onyour chest muscles. The movement puts afair amount of stress on your shoulders, sostart with a light weight and build up slowly.Dont arch your back Keep a slight bend in your elbows throughout the moveCopyright iHateManBoobs.com, All Rights Reserved 10. 9. DECLINE BENCH PRESS For more tips on pumping up your1 Hold the bar directly aboveyour chest chest and losing those man boobs,visit www.iHateManBoobs.com! Hands just wider than shoulder- width apartIf you dont have a special Lower the bar slowly todecline bench, raise the end ofyour chest and pressa flat bench on a low platformback up powerfully2Adjust your bench so your head is pointingdown and youll work the lower part of yourmuscles. Keep your core braced throughout and dontarch your backCopyright iHateManBoobs.com, All Rights Reserved 11. 10. GYM BALL PRESS UPFor more tips on pumping up your1 chest and losing those man boobs, visit www.iHateManBoobs.com! Body straight from head toheelsFeet apart for stability Place one hand on each side of Core bracedthe ballthroughout 2 Lower yourKeeping the ball steady while you lower andchest slowly toraise your body requires excellent musclethe ball andpress back upcontrol. Use this move to stimulate under-used muscles that will, at a later date, helpTry to controlto improve your bench press.the wobble ofthe ball as youmove Copyright iHateManBoobs.com, All Rights Reserved 12. 11. T PRESS UP For more tips on pumping up your1 Body straight from head to chest and losing those man boobs,visit www.iHateManBoobs.com! heelsHold light dumb-bells with straight wrists 2Feet apart for balance Press up and rotate your bodyto the side, lifting your armAdd a dynamic rotational element to theplain old press-up to turn it into a fat-torching power move. The trick is to makethe exercise fast and fluid, using your coremuscles to control the movement.Alternate sides with each rep Copyright iHateManBoobs.com, All Rights Reserved 13. 12. CLOSE GRIP BENCH PRESSFor more tips on pumping up your1 chest and losing those man boobs, visit www.iHateManBoobs.com!Hands closer than shoulder-width apart Head and body supportedFeet flat on the floor2By moving your hands closer together on Lower the bar slowly to your chest and pressthe bar, you transfer the emphasis from back up powerfullyyour chest to your triceps. The close gripElbows close to youralso makes the bar more difficult to control, sideso use a lighter weight than you would on aconventional bench press until you areDont arch your backconfident of increasing it.Copyright iHateManBoobs.com, All Rights Reserved 14. 13. DIP For more tips on pumping up yourGrip chest and losing those man boobs,parallelvisit www.iHateManBoobs.com! bars withstraight wristsOnly lower as far asKeep your shoulderbodyflexibility will upright and allow dont swing Cross your feet and1steady yourself 2The dip should be utilized by anyone looking to add solid mass totheir triceps. Once you can manage ten to 15 dips with perfectform, you can increase the resistance by hanging weight platesfrom a belt. Be careful if you have shoulder problems, however,because this move can exacerbate them. Copyright iHateManBoobs.com, All Rights Reserved 15. 14. CLAP PRESS UP For more tips on pumping up your1Body straight from head toheels chest and losing those man boobs,visit www.iHateManBoobs.com!Lower your chest slowly to the 2floorA good exercise for show-offs! If you cancrank out 12 reps of these, then you canconsider yourself officially strong. ThePush up powerfully soexplosive nature of the move fires up yourthat your hands leave the floor and clap!fast-twitch muscle fibres -the ones that haveLand with bent elbowsthe most potential for growth.to absorb the impact Copyright iHateManBoobs.com, All Rights Reserved 16. 15. DIAMOND PRESS UP For more tips on pumping up your1Body straight from head toheelschest and losing those man boobs,visit www.iHateManBoobs.com! Touch your thumbs and 2forefingers together to form a diamond shapePlacing your hands close together for apress-up puts more pressure on your tricepsand less on your chest. Keep themovements slow and controlled to teachyour triceps to control your bodyweight.Lower your chest slowlyKeep your elbows close towards the floor andto your bodypress back up powerfully Copyright iHateManBoobs.com, All Rights Reserved 17. 16. MEDICINE BALL CLOSE GRIP PRESS UP For more tips on pumping up your1 Body straight from head to heels chest and losing those man boobs,visit www.iHateManBoobs.com!Hands either side 2 of the ball Ball directlyKeep your elbows close tobeneath shouldersyour bodyThe medicine ball introduces a wobblysurface to the press-up, making thestabilizing muscles in your shoulders andcore work overtime. Lower your chest slowly to the ballCopyright iHateManBoobs.com, All Rights Reserved 18. 17. CABLE PULLOVERFor more tips on pumping up your1 Keep tension in the cable at all times chest and losing those man boobs, visit www.iHateManBoobs.com! Control theHead and shoulders supported 2resistance as you returnby bench Draw the cable over yourhead until your hands pass your chestBy using a cable instead of a dumb-bell forthe pullover, you can keep the resistance onyour muscles constant throughout themove, whereas with the dumb-bell theresistance drops off as you raise your arms.Keep a slight bend in your elbow throughout Copyright iHateManBoobs.com, All Rights Reserved 19. 18. NEUTRAL GRIP DUMB BELL PRESSFor more tips on pumping up your1Hold the dumb-bellsPalms facing eachchest and losing those man boobs, visit www.iHateManBoobs.com!other directly above yourchestBrace your core 2 Lower theweights to Head and shoulderschest height supported by benchPerform the press with palms facing eachother to transfer some of the emphasisaway from your chest and onto your triceps.It will also have a different training effect onyour shoulders, helping to strengthen your Keep yourelbows close torotator cuff.Dont arch your sides your backCopyright iHateManBoobs.com, All Rights Reserved 20. Please visitwww.iHateManBoobs.comFor more tips on losing man boobs! Copyright iHateManBoobs.com, All Rights Reserved