This chest work out plan or routine is, frankly, a killer for man boobs or gynecomastia. If you want to loose man boobs fast, this chest work out exercise is for you! See, simply doing some chest muscles, dumbbell, triceps, or arm work out at home doesn’t cut it.

We know that women love men with a well defined and developed chest. Of course, in order to achieve this look, it is important to have a solid chest work out plan.

Most men realize that they need to work out their chest but they might go about the process in the wrong manner. Thankfully, crafting a good chest work out is not as difficult as some assume. Here is a brief overview of the type of chest work out that a man can perform to develop a muscular and well defined chest. And of course, loose those man boobs fast!

First, it is not necessary to lift heavy weights more than twice a week and it is not necessary to lift an enormous amount of weight. Yes, there are those who seek to lift huge amounts of weight when performing a bench press, but such a strategy is more of a power lifting workout and probably is not the best work out for your chest. Instead, it is best to mix mass building exercises with isolation exercises and do this twice a week. (Ask Men has more information as well on sports and nutrition.)

It is also important to hit the entire chest and not only the middle of the chest since this may enhance the man boobs instead. The traditional supine bench press works the middle of the chest quite well, but if you do not work the upper and lower chest, you will not have a completely developed upper body. Also, if you do not perform isolation exercises, you will not develop the defined look you are seeking.

Without further ado, here is a sample two day workout:

Mondays
Supine Bench Press with Barbell (6 - 8 reps/3 - 5 sets)
Supine Chest Flyes (15 reps/2 sets)
Incline Chest Dumbbell Press (6 - 8 reps/3 -5 sets)
Cable Crossover Pulls (15 reps/3 sets)

Tuesdays
Incline Chest Bench Press with Barbell (6 - 8 reps/3 - 5 sets)
Incline Chest Flyes (15 reps/2 sets)
Decline Chest Press with Dumbbells (6 - 8 reps/2 sets)
Overhead Chest Extensions (15 reps/2 sets)
Cable Crossover Pulls (15 reps/3 sets)

This is a very basic chest work out that hits the entirety of the chest in an effective manner to get rid of man boobs or gynecomastia. Now, if you are looking for additional growth, you could alter the workout to include a pre-exhaustion workout. This is a high intensity work out that cannot be performed every week but it can be quite helpful now and then.

The way this program works is that you will perform an isolation exercise at low rate for unlimited reps until you fail from fatigue. Then, you will immediately switch to your regular compound exercises.

Since compound exercises integrate the shoulders and arms into the workout, you will not be too exhausted to perform the exercise and your chest muscles will get an excellent work out. And, this will in turn help get rid of those man boobs.

If you do want to add a third day, you could simply perform a variety of pushups with varying hand positions. For example, you could do 20 pushups with shoulder width hand positioning, followed by 20 with wide hand positioning, and 20 with a close grip. But, avoid adding a third day of heavy weight lifting since you will want your body to properly recover and recuperate.

Then, you repeat the process for the next 4 weeks. If this killer chest work out plan doesn’t make you loose man boobs, I’ll eat my chest hair!

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