The best chest exercises for men

“Man boobs” can be an enlargement of breast tissue due to hormonal changes that lead to gynecomastia — a condition most common during puberty and the aging process. Or an increase in total body fat can cause increased breast fat stores; this is often referred to as “pseudo-gynecomastia”.

Both conditions are common and generally not a cause for concern. They often go away on their own as hormone levels normalize.1 However, if an increase in breast size has led to self-consciousness or embarrassment due to increased fat stores.

Can You Really Target Male Boobs?

“Point cutting” or choosing where on your body you’re trying to lose fat isn’t really possible. So bench pressing in hopes of reducing chest fat is not the best approach. While bench presses can help build muscle mass in your pecs, exercises that only focus on your pecs are unlikely to speed up your metabolism enough to achieve significant fat loss.

It’s best to follow a total-body training program that engages all your major muscle groups and combines strength training with cardiovascular exercise. This approach helps speed up your metabolism during and after exercise while also building muscle mass.

Remember, consistency is key. Your fat stores didn’t grow overnight, so don’t expect the fat loss to happen instantly. Before measuring your first results, commit to doing the following workouts at least three days a week for two to four months.

As you develop your exercise habits, remember that diet is an integral part of fat loss. If you consistently work towards an overall healthy lifestyle, you will see the results you are hoping for.

The workout

Do this circuit training by doing all eight exercises in a row, resting for 2 minutes, and then repeating the circuit 2-4 times. Rest as little as possible between exercises. The entire workout should last between 20 and 45 minutes, depending on how many rounds you do and how long it takes you to switch between exercises.

Equipment needed:

  • Medicine ball (preferably a wallball style medicine ball)
  • Dumbbells

Jumping jacks

Time: 60 seconds

Begin your routine by doing jumping jacks. This no-equipment move gets your heart rate up and helps you warm-up for the rest of your workout.

Just stand with your feet together, hands at your sides. Jump your feet out sideways while swinging your arms overhead.

If excess body weight or injury is preventing you from comfortably performing a traditional jumping jack, change up the exercise by stepping your right foot out to the side while swinging your arms overhead, and then stepping back to center while stretching your arms swing back to your sides.

Medicine ball passes

Time: 60 seconds

This exercise targets your entire body with a focus on the major muscle groups of your quadriceps (thighs), hamstrings, glutes (buttocks), chest, shoulders, and core.

Stand about an arm’s length from a solid wall, hold a medicine ball in both hands and support it on your chest. Push your hips back, bend your knees, and lower your glutes toward the floor.

When you’ve squatted as low as you can, reverse the movement and push hard through your heels to straighten your knees and hips. Throw the medicine ball explosively against the wall as high as possible.

When the medicine ball comes down, catch it with both hands, reattach it to your chest, and immediately lower yourself into another squat to continue.

Renegade ranks

Time: 60 seconds

The Renegade row targets the major muscle groups in your back and biceps while also engaging your core, quads, shoulders, and triceps.

Start in a high plank position, with your body in a straight line from heels to head and your hands directly under your shoulders. Hold a dumbbell in each hand.

From this position, shift your weight slightly to the right while keeping your torso perpendicular to the floor. In your left hand, pull the dumbbell straight up towards your chest while keeping your arm close to your body – your elbow should be pointing up toward the ceiling.

Lower the dumbbell back to the floor in a controlled manner, then switch sides, this time shifting your weight to the left before pulling the dumbbell toward your torso with your right hand. Continue alternating sides while keeping your hips, shoulders, and torso as still as possible.

One-arm dumbbell chest press

Time: 30 seconds per arm

The one-arm dumbbell chest press unilaterally targets your pecs, shoulders, and triceps while requiring core engagement to prevent your hips or shoulders from twisting during the exercise.

Lie on your back on a sturdy bench with your knees bent and your feet flat on the floor. Position a dumbbell in your right hand with your arm extended directly over your chest. Place your left hand lightly on your left hip to remind yourself to keep that hip stable and connected to the bench.

Bend your right elbow in a controlled manner and lower the dumbbell toward your chest. When the bar is an inch or two from your chest, reverse the movement and engage your pecs and triceps to push the bar straight up and back to the starting position.

Continue for 30 seconds before switching sides.


Time: 60 seconds

Mountain climbers offer another cardio burst midway through your circuit to keep your heart rate up. The body position also requires continuous loading of the chest, shoulders, and triceps, which is especially challenging after completing a strength exercise that targets the same muscle groups.

Start in a high plank position, palms under shoulders, legs straight and core tight to keep hips level. Draw your right knee towards your chest and place your right foot on the ground as if you are about to take off in a sprint.

From this position, jump with both feet in the air and reverse their position before landing so that your left foot is pulled forward and your right foot is straight. Immediately jump back into the air with both feet and switch positions. Continue this pattern for the duration of the exercise.

Lunges when walking overhead

Time: 60 seconds

The overhead lunge hits the key muscles of your lower body — your hamstrings, quads, and glutes — while challenging your shoulders and core.

Hold a medicine ball between both hands and stretch it directly over your head. Step forward with your right foot and place it a few feet in front of your left foot. Engage your core to keep your torso upright and bend both knees, lowering your left knee toward the floor.

Just before your knee touches down, lock your right foot through and rise to stand while stepping your left foot forward and taking a step in front of your right. Repeat the lunge, continuing the exercise by stepping forward with the other foot on each successive repetition.


Time: 60 seconds

You’ve already worked your chest, triceps, shoulders, and core during this routine, so expect to really burn out those muscle groups with a series of push-ups. Drop your knees to the floor or walk up to a wall to decrease the difficulty of the exercise.

Start in a high plank position with your hands directly under your shoulders but slightly wider than shoulder-width apart. Keeping your core engaged and your upper body still, bend your elbows and lower your body toward the floor.

When your chest touches the floor, reverse the movement, push through your palms while straightening your elbows, and return to a high plank position. Continue the exercise, switching to a modified version as needed to complete the sentence.

Medicine Ball Rainbow Slams

Time: 60 seconds

For a final core-focused exercise that also challenges the entire upper body, grab a med ball for a series of rainbow slams. If possible, use a medicine ball without much bounce, e.g. B. a wall ball.

Kneel on a mat on the floor and hold a medicine ball between both hands in front of your chest. Lift the ball over your head and rotate your torso slightly to the right, pulling the medicine ball to your right while vigorously using your arms and core (especially your obliques) to pull the ball outward towards the floor and beat your right knee.

Pick up the ball with both hands, and lift it up and over your head, this time twisting your torso to the left before using your core and torso to smack the ball to the outside of your left knee.

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