Chest Exercise For Men

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This is more of a chest exercise bonus post for those who have alrady been on a man boob regime and now want to develop the pectoral muscle you will now have.

For those of you who now have nice flat chests, firstly well done! You must feel great and for alot of men this is game set match, you have achieved what you set out to achieve. If you want to take it one step further however and look like Daniel Craig, with gagging females to boot, then this IS for you. If you were happy to lose chest fat then carry on doing what you want – well done!

Ok, this workout is unlike the usual chest workouts that would merely add weight to your chest, we want to stave off that for a while. What we want to do is hit the muscle myofibrils big time rather than just a general work out, this can give you huge results in 4 weeks!

How To Do It

I am going to split this into 2 sections. section 1 and section 2 are to be followed on different days. Alternate between each one and allow your muscles to rebuild the muscle fibres for 2-3 days between each one. We know you want results – but if you over do it then you will use your muscles as fuel!

Warm up normally, just stretching or on a rowing machine etc and do 2 sets of bicept curls using 50% of the normal weight you curl. Rest for 50 seconds between each set and 3 minutes between any exercises that you do while working out – this is a basic rule and applies to any chest exercise.

Part 1.

1. Incline bench press

Get A Spotter.

Sets: 3 – Reps: 8Why it works: Gives you the continuous tension

  • Set the bench to about 45°
  • Grab the bar and slowly push up
  • Remember to hold! About 3 seconds is enough or whatever feels comfortable, then bring it back down and repeat.

2. Decline bench press

Next, change it to 30 deg.

Sets: 3 / Reps: 8

  • Set the bench to 30°.
  • Place
    your hands slightly wider than shoulder-width apart on the bar, press the bar up slowly.
  • Pause at the top again, then lower the weight under control for a couplr of seconds .

3. T-press up

A modified version of the classic strength move.

Sets: 3 / Reps: 6 each side

  • Get into a pressup position.
  • Bend your elbows to lower your chest to the floor, keep your hips straight.
  • If you have a wii fit you will have probably seen this, but once you straighten your arms, place one arm high up in the air and hold.
  • Pause to control your movement and then lower yourself back down again. On the next press-up, swap sides.

Part 2

1. Plyometric press-up

Use plyometric power to hit your pecs hard.

Sets: 3 / Reps: 8-10Why it works: This
activates the muscle fibres in a way a chest press can’t. It’s harder
than a regular press-up so repeat for as many as you can up to ten.

  • Get into a normal press-up position with your body a straight line from neck to ankles.
  • Lower your chest to the floor, extend your arms to push yourself off the floor.
  • Clap your palms together and then return them to the ground to catch your
    bodyweight on the way down.

Chest exercise For Men Part 2

2. Unilateral cable press

Turn to the cable to hit the muscles from different angles.

Sets: 3 / Reps : 8 each arm

  • Stand with your back to a cable stack with the pulley set it to shoulder height.
  • Create a stable base but having your feet apart and the leg matching the arm you have the bar in back a bit.
  • Put the cable handle in your right hand up by your right shoulder.
  • Press the cable away from you in a straight line for two seconds, rotate your body with it!
  • Pause and return the cable to original position, repeat then switch.

part2 plyometrics

3. Cable crossover flye

Stick with the cable for the final exercise.

Sets: 3 / Reps: 10This is fairly self explanitory, just make sure you do 3 sets and 10 reps per set.
Man Boob Gone!

Chest stretch

Get on your knees, place your right hand down while leaning down towards the
floor so that you feel the stretch in your pectoral muscle. Hold
for 10 and swap sides.
part2 chest stretch

Hats off and credit to mensfitnessmagazine for this awesome chest exercise regime – it really works so check them out for more information on how you can boost your fitness.