Here are 4 simple manboob exercises to hep you reduce your manboobs once and for all
Alternating Dumbbell Bench Press
1. Sit in an upright position on a flat bench with a DB in each hand. (You may rest each DB on the corresponding thigh.)
2. Start position: Lie onto your back and bring the DB’s to your shoulders. Press one DB up directly above the chest with palm facing forward.
3. Lower the DB keeping your forearms perpendicular to the floor and your hands aligned at the mid to lower chest level and then press with the other arm.
4) Let your upper arms go slightly past parallel to the floor and press the DB’s up to the start position.
5) To end the exercise, place the DB’s on shoulders and return to the seated upright position.
6) Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. Hyperextension or arching of the back may cause injury. Never lock out elbows.
Pushup with rotation
1. Start by completing a normal pushup and then at the top of the second pushup pick your hand up off the ground and rotate your upper body so that your hand is above your head.
2. Proceed to complete this same movement with the other arm. Then return to a normal pushup.
3. Complete this movement for the desired number of repetitions.
4. To make this more challenging hold a dumbell in each hand while completing this movement.
DB chest flye (palms forward)
1. Lie on your back with the dumbells extended over your chest and palms facing forward.
2. Keeping your arms semi straight lower them out and to the side until your upper arm is parallel to your body. Keep your palms facing forward.
3. Once you reach parallel raise your arms back up in a semi circle arc keeping your arms semi straight throughout the movement
Barbell Pullover
1) Lie back on flat bench with feet flat on ground.
2) Place barbell overhead like a chest press.
3) Start position: Extend elbows and raise barbell even with the eye-line.
4) With elbows slightly bent, lower barbell back even to slightly below head level.
5) Return to start position.
6) Remember to keep back straight. Hyperextension or flexion may cause injury to back. Knees may be bent and feet placed on bench if difficult to stabilize lower back.
Further Reading:
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