Nightmare! The first word that comes to a man’s mind when he hears the words Man Boobs. Men all around the world try to stay as far away from this menace as they possibly can. But, some due to their own lethargy fall into this trap.
When they eventually open their eyes and understand the gravity of the situation, they start taking desperate and often incorrect measures. And, we at Installing Muscles are here to play savior to those naive souls.
1. Dumbbell Flat Press
It is the most common exercise that is taught in every gym in the world. And, we are big fans of it too! Lay down on a bench with a dumbbell in each hand. Extend the hands right above your chest. Now lower both hands by bending your arm, making a 90 degree angle.
The dumbbells should be on either side of the chest. Then, push the hands straight up with medium force. This workout targets the thickness of the chest. Remember to inhale on the way down and exhale on your way up. Try to hit 3 sets of 15 reps.
2. Dumbbell Flat Fly
Another one of those everlasting gems. Sorry, if you consider us old school, but we simply can’t resist the temptation to include this exercise. Lay down flat on your back, holding the dumbbells in each hand with palms facing inward.
The key to this exercise is its form. Miss it and you might be in for an unwanted injury. Just like the flat press, extend your arms straight up and bend your arms, making an angle greater than 90 degrees. Lower your arms to the level of your chest and elbows slightly beneath the level of your body. Now, bring your arms up with the force of the elbow and not the pull of the fists.
This exercise helps to work the width of the chest. Again, 3 sets of 15 reps is the way ahead.
3. The Triangle Push Up
The triangle pushup is one exercise that everyone must attempt. We believe that it’s one of the most effective workouts available to split that middle of the chest and work the upper pecs.
Take up a pushup position. The only difference being the placement of your hands. Instead of the normal position, place both hands in a way that they make a triangle. Breath in when you go down and exhale as you come up. The beauty of this exercise is that it also works the triceps brilliantly, which means you get double the fun. Attempt 3 sets of 20 reps, reduce the reps in case you find it tough.
4. Decline Push Ups
There are many out there who endorse the incline pushup. We, however, think a little differently and our way is to go decline. Arrange for a table or a bed whose height is around that of your knees. Once, that is done, take the pushup position and start the hard hitting maneuvers.
Feel that’s easy? Well, let us add a little twist to the tale and spread the hands wider. This, if anything should torch up those fat deposits around the chest. Since this is the final frontier, we ask you to go all out and try as many reps in one go and call it a day.
All said and done, these exercises will and should help. But, there’s a catch involved that very few people tell you about. The problem is called “Clinical Gynecomastia” , a condition in which male breast enlarges due to excessiveamount of estrogen – female hormone. This situation can only be cured by a visit to the doctor and by taking proper medication. No amount of exercising can help in case you have this condition.
However, if you happen to have accumulated extra fat due to your lazy lifestyle the aforementioned exercises would be sufficient to demolish them and carve out a fabulous chest.