Banish Man Boobs

Jul 14, 2009

If you have to keep your chest under wraps because it appears somewhat feminine, then we’ve got a simple routine to help expel those man boobs of yours! Have no fear; you aren’t genetically cursed with those “things”, in fact, beefing up your pecs while burning off chest fat is easier than you may think.

Learn ways to sculpt a more manly physique with this pectoral strengthening routine.

The secret to a more sculpted body type is to combine chest building weight movements with fat blasting cardio. The weight training will firm up your flabby chest, while the cardio will help melt that excess fat away.

Get Started:

Find a weight comfortable for you but heavy enough to challenge the muscles you want to target. Start off with dumbbells. (As time goes on gradually increase the weight to challenge yourself more.) Perform these exercises 2-3 times a week.

One Arm Chest Press

One Arm Chest Press Begin lying on top of a stability ball holding a dumbbell in each hand. Slightly walk your feet forward on the floor till you are at a comfortable position on the ball. Make sure your head, neck and shoulders are secure. Bend your elbows out to the side and fully extend one arm into the air while keeping your palms facing inward. Lower your hand back down to your shoulder and repeat alternating between both arms for 10-12 sets.

Cardio Do at least 4-5 minutes of moderate cardio

Basic Push Up Start on your hands and knees, with your palms flat on the floor. Walk your legs out as far back as they can go. Tighten your torso and stabilize your spine. Slowly bend your elbows allowing your body to lower towards the floor, and then slowly push your body back up. Repeat 25-30 times.

Cardio Do at least 4-5 minutes of moderate cardio

Chest Fly Lie on the floor on a mat or with a small toChest Flywel rolled up and placed under your lower back or on the stability ball. Bend your knees while keeping your feet flat on the ground. Hold your weights in both hands extended above your chest. Keep arms straight, then separate and lower towards the ground on both sides of your body. Contract your chest muscles and bring your arms back extended above your chest. Continue for another 10-12 sets.

Cardio Do at least 4-5 minutes of moderate cardio

Stability Ball Push Ups Once your feet are comfortable on the ball, bend your elbows out to the sides and lower your chest to the floor. Slowly push your body back up and repeat 25-30 times. Move slowly so that you maintain your balance and control on the ball.Push Ups on Stability Ball

Cardio Do at least 4-5 minutes of moderate cardio

Chest Press Position your body on the stability ball as you did for the One Arm Chest Press earlier. Making sure your head, neck and shoulders are secure on the ball. Extend both arms above your chest with your palms facing inward. Bend both of your elbows and lower your arms out to each side of your body at a 90 degree angle. Finish by pushing your arms back up above your chest. Repeat for another 10-12 sets.

Cardio Do at least 4-5 minutes of moderate cardio

Bent Over RowBent Over Row Start by holding a weight in each hand while keeping your feet shoulder width apart on the ground. Lower your body into a semi-squat position with your knees slightly bent, your hips lowered and your buttocks pushed out to the back to maintain your body weight in your heels. Hang both arms in front of your things and rest your hands on top of your thighs. Tighten your abdominals and steady your body as you start to slide your hands up your things and pull your elbows backwards stopping at your ribcage. Hold this position for 2-3 seconds, and then slowly lower your arms back to their starting position on your thighs. Repeat for another 10-12 sets.

Cardio Finish with a 3-5 minute low intensity cool down on any kind of cardio equipment.

Quick Tip: For quicker results try cutting calories in your diet. Focus on what you’re eating. Your meals should be nutritious and portion controlled. Avoid alcohol and sugar filled beverages. You should try including an additional 30-60 minutes worth of cardio 4-5 times a week.

The Team at i-Supplements

You no longer need to keep scouring the internet to find the best deals on nutritional supplements. At, everything you need to take your body to the next level is on one easy to use site, all at the lowest prices around.

You can follow any responses to this entry through the RSS 2.0 feed.

You can leave a response, or trackback from your own site.

Leave a Reply

You must be logged in to post a comment.


i-Supplements Blogs

Additional Information

Monthly Blog Archives