If you don’t have a box, position the far end in a corner of the gym floor or another secure wedge to hold it in place. If your gym has a safety box, put the far end of the bar in it for secure leverage. Use a bar weighted for two sets of 4-6 presses. Upper Chest Workout Move #4: Landmine Chest Press Exhale and raise the bar directly above your chest, arms straight and palms facing “forward” (toward your head). Make sure your thumbs are hooked around the bar for safety. Hold a barbell at chest height, elbows bent and palms shoulder-width apart facing your chest. Sit back on a bench inclined at 35-45 degrees.
Upper Chest Workout Move #3: Reverse Grip Barbell Bench Press Slowly release your arm until it is by your right side. Keeping your back and arm straight, raise your right arm on a diagonal plane in front of you, allowing it to cross the midsection of your body to chest height at your left side. Step three to four feet away from the machine, feet shoulder-width apart. Set your cable pulleys to ankle or shin height. Upper Chest Workout Move #2: Low Cable Crossovers Inhale, then exhale as you raise dumbbells over your chest, arms straight.
Holding a dumbbell in either hand, bend your elbows and place hands at your chest. Upper Chest Workout Move #1: Incline Dumbbell Press Choose weights slightly heavier than you are used to - weights you can perform two sets of 6-8 reps with, as opposed to the more standard three sets of 10-12. (Going higher than 45 degrees will engage your deltoid muscles more than your pecs.)ĭo the five exercises here twice a week, either as part of your normal weights day or after a quick cardio session. An easy way to do this is to perform your usual chest exercises at an incline of 25 to 45 degrees. In other words, exercises to get rid of man boobs - the ones that get rid of them fast and for good - can be found in a good upper chest workout.Įxercises that isolate your upper chest muscles (also known as the clavicular head of your pectoralis major), building them in strength and size to give you pecs that really pop. Here’s the skinny: Many chest and upper chest workouts work your three chest muscle groups as a single unit because your middle and lower chest muscles tend to be naturally stronger, so it’s easy to overcompensate for the middle and lower chest muscles during a chest workout.
#High to low cable crossover how to
But figuring out how to get rid of man boobs fast is quite simple. Actually, you can be quite fit and still acquire a fine pair of man boobs. Here’s the thing: You don’t need to be overweight or out of shape to have man boobs. So if you’re ready to bid adieu to your décolletage, our step-by-step guide will get you there. Regardless of your current cup size, a few carefully directed exercises - what we’ll call “man boob workouts” - along with some practical advice will get you headed in the right direction. What you need is not finger-wagging or condemnation what you need is a no-frills, fail-proof plan to burn off your man boobs. If the past few years have yielded a set of man boobs, then the time for prevention has long-since passed.
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