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Jump to the routine

The workout to build a massive chest and get rid of your man-boobs

Nobody likes a flabby chest. Shed those man-boobs and build yourself some powerful pecs.

Jump to the Routine
  • 30–45

  • 6

  • Yes

Explosive Pushup
undrey / Getty
Explosive Pushup
undrey / Getty

We’ll be direct, gentlemen: Nobody likes a guy with man-boobs—especially not the guy with man-boobs.

If there’s one muscle group that defines a fit guy, it’s his chest. So instead of filling out your T-shirts with a flabby pair of fat deposits, trim down and bulk up the right way with this two-day workout. It’s specially designed to target your chest muscles while also keeping your heart pumping hard, helping you burn away the extra blubber to reveal a powerful, rock-solid chest.

And everybody likes a powerful, rock-solid chest.

Routine

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Day 1

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Plyo Pushup

Equipment
No Equipment
Sets
6
Reps
6-8
Rest
0 sec
Exercise 2 of 6

Dumbbell Bench Press

Equipment
Dumbbells
Sets
5
Reps
8-10
Rest
0 sec
Exercise 3 of 6

Pushup

Equipment
Sets
4
Reps
10-12
Rest
0 sec
How to

Day 2

Exercise
Equipment
Sets
Reps
Rest
Exercise 4 of 6

Crossover Pushup

Equipment
Medicine Ball
Sets
3
Reps
20-24
Rest
0 sec
Exercise 5 of 6

Bench Press

Equipment
Barbell
Sets
2
Reps
20-25
Rest
0 sec
Exercise 6 of 6

Incline Dumbbell Press

Equipment
Dumbbells
Sets
2
Reps
15-20
Rest
0 sec
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