Chest Exercises

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.

Build a Massive Chest and Get Rid of Your Man-Boobs
Duration 2 days
Exercises 6
Equipment Yes

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.

SEE ALSO: The Big Chest Workout

Day 1

Exercise 1

Plyometric Pushup
plyometric pushup thumbnail
6 sets
6-8 reps
60 sec rest
Get into pushup position and lower your body until your chest is about an inch above the floor. Explosively push yourself up so that your hands leave the floor and your body rises into the air. Clap your hands in midair, “catch” yourself on the way down.

Exercise 2

Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Dumbbell Bench Press thumbnail
5 sets
8-10 reps
60 sec rest
Lie back on a flat bench with a dumbbell in each hand. Explosively press the weights straight over your chest, squeeze the dumbbells together at the top for a second, and then take three seconds to lower the weights down to shoulder level.

Exercise 3

Feet-Elevated Pushup How to
Feet Elevated Pushup thumbnail
4 sets
10-12 reps
60 sec rest
Elevate your feet on a box or step and get into pushup position. Take three seconds to lower yourself down, pause at the bottom, and then explosively push yourself up. If that’s too easy, have a friend place a weight plate on your back.

Day 2

Exercise 1

Crossover Pushup
exercise image placeholder
3 sets
20-24 reps
60 sec rest
Get into pushup position placing your right hand on an aerobics step. Perform a pushup, then quickly push over the step, switching hands so that your right is on the floor and your left is on the step. Perform another pushup.

Exercise 2

Barbell Bench Press You'll need: Barbell, Bench How to
Barbell Bench Press thumbnail
2 sets
20-25 reps
60 sec rest
Hold the bar with an overhand, outside-shoulder-width grip. Your shoulder blades should be squeezed together and your back arched. Lower it to just below your sternum. Push your feet hard into the floor to help you press the weight back up.

Exercise 3

Incline Dumbbell Bench Press You'll need: Bench How to
Incline Dumbbell Bench Press thumbnail
2 sets
15-20 reps
60 sec rest
Set an adjustable bench to a 45-degree incline, grab a dumbbell in each hand, and sit on the bench, holding the weights at the sides of your chest. Press the dumbbells straight overhead. Do not bang the weights at the top.