Ready to learn the best chest exercises for losing man boobs? These dumbbell chest exercises have given me terrific results and I know they'll do the same for you. Check them out below and be on your way to knowing the best exercises for building chest strength and burning chest fat.
If you're going for mass, you'll want to do fewer reps and heavier weight. For definition, you'll want to do more reps and perhaps "supersets". It's all explained through the link at the bottom. Enjoy!
Inclined Bench Press
I'm kicking off this assortment of dumbbell chest exercises with my all-time favorite. The inclined bench press dumbbell exercise. It freakin' rocks! A lot of guys forget about inclined bench press and go right to flat bench press at the gym. Big mistake!
Inclined bench press is one of the most effective exercises to building a bigger chest. This exercise will not only give you a thicker upper chest, it actually widens your frame from the front.
You know how they say you should work on your back to widen your frame? Well, doing inclined chest press will have a similar effect, thereby narrowing the appearance of your torso.
If you've got the slightest bit of sagging skin on your chest, inclined bench press will raise your overall build and actually tighten any loose skin. It's the fastest way to look like Mr. Olympia because it proportions your overall physique in a much more flattering way.
Keep the bench at a 45° angle for this exercise.
Inclined Chest Flys
This exercise really challenges your stabilizing chest muscles. Don't use too much weight initially. First get a feel for how difficult the range of motion is.
I love doing incline chest flys at the gym. Once again you keep the bench at a 45° angle and bring the weights up at a right angle to the bench's back. Use a full range of motion but be careful not to bring the weights too far back as it is possible to hurt your shoulders if you're lifting too heavy.
This works it all and if you've got man boobs, incline chest flys will beat them into submission. The full range of motion works the exterior and interior chest muscles while simultaneously sculpts your shoulders.
It's ideal. However, I stress again - start slow and work your way up the weight ladder.
Declined Chest Flys
I listed this one third on the list for very good reason. You'll want to hold off on throwing declined chest flys into your dumbbell chest exercise routine until you've really built up your upper chest with the exercises listed above.
The reason is quite simple, especially if you've originally visited this site to cure your hanging man boobs. If you build up your lower chest too much without building a good foundation of muscle on the top of your chest, your chest will appear "bottom heavy".
This is a build that will actually emphasis Gynecomastia or "man boob" conditions.
Don't let that throw you off though. Declined chest flys can very much work in your favor. If you suffer from man boobs and you find that you have loose hanging skin, this dumbbell chest workout will complement your inclined chest press routine.
Here's how...
Inclined chest press will raise your chest and give your Gynecomastia an overall lift. The inclined dumbbell chest flys will then push out your muscle even further.
Once you attain this top heavy look, you can further fill out the loose under skin with declines, giving your chest a much fuller look.
It's one of my recommended best chest exercises for mass and overall muscle fullness. Give it a shot once you get into a nice rhythm with your workouts.
Flat Bench Press
Hopefully you're taking advantage of flat bench press dumbbell exercises. It's certainly one of the most popular weight training chest exercises out there.
By taking the angle out of the chest press (compared to incline and decline), you really build overall power and strength.
There's good reason flat bench press is such a popular exercise, it works your whole upper body. From your shoulders, triceps, biceps, traps, forearms and even your stomach, flat bench gets results quick.
It's what I’ve nicknamed the "powerhouse" because that's what is makes you feel like after weeks or practice. Flat bench will leave you feeling stronger, more confident and gets your ripped quick.
This is the dumbbell exercise where you can really pile on the weight. Go heavy with your lifting but be safe and use a spotter if necessary.
Flat Chest Flys
Normally, I recommend doing only 4 chest workouts in any single day as to not overwork the muscle. However, if you're feeling ambitious, flat chest flys are a wonderful way to burnout the muscle group into complete muscle failure.
By the way, that expression "complete muscle failure", you'll hear it a lot the more you get into working out. Complete muscle failure is where you work the muscle until you can't lift your set weight anymore. You've completely exhausted the muscle.
It's how you know you're getting the most out of your workouts.
Anyway, with flat chest flys, make sure you lift slow and steady. Use your stabilizer chest muscles and really feel the burn. This one is great for getting cut up fast!
This is just One Piece to the Puzzle…
I can’t tell you how many times I hear about someone doing all these exercises and STILL complaining that their man boobs haven’t completely disappeared. That’s because it takes more than just a solid weightlifting regimen to completely eliminate Gynecomastia. It takes a step by step strategy to get you there.
Jason Ellis has been helping people get rid of Gynecomastia (Man Boobs) for years. His expertise deals with applying proven, natural treatments for Gynecomastia that bring visible results in WEEKS. You can find Jason's complete regimen for losing man boobs at www.Man-Boobs-Begone.com
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