You don’t need to be overweight and out of shape to have man boobs. True, those are two prime ways to get them, but you can be quite fit and still find yourself sporting the male equivalent of breasts due to having an underdeveloped upper chest. In fitness terms, you have an upper, middle, and lower chest. And while many chest exercises work these three muscle groups as a single unit, because your middle and lower chest muscles tend to be naturally stronger, it’s easy for them to overcompensate during a chest workout. In other words, man boobs exercises — the ones that get rid of them fast and for good — can be found in a good upper chest workout.
Exercises that isolate your upper chest muscles (also known as the clavicular head of your pectoralis major), building them in strength and size to give you pecs that really pop. An easy way to do this is to perform your usual chest exercises at an incline of 25 to 45 degrees. (Going higher than 45 degrees will engage your deltoid muscles more than your pecs.)
Do the five exercises here twice a week, either as part of your normal weights day or after a quick cardio session. Choose weights slightly heavier than you are used to — weights you can perform two sets of 6-8 reps with, as opposed to the more standard three sets of 10-12.
Upper Chest Move #1: Incline Dumbbell Press
Sit back on a bench inclined at 35-45 degrees. Holding a dumbbell in either hand, bend your elbows and place hands at your chest. Inhale, then exhale as you raise dumbbells over your chest, arms straight. Inhale and lower to your chest.
Upper Chest Move #2: Reverse Grip Barbell Bench Press
Sit back on a bench inclined at 35-45 degrees. Hold a barbell at chest height, elbows bent and palms shoulder-width apart facing your chest. Make sure your thumbs are hooked around the bar for safety. Exhale and raise the bar directly above your chest, arms straight and palms facing “forward” (toward your head). Inhale and lower barbell to your chest.
Upper Chest Move #3: Low Cable Crossovers
Set your cable pulleys to ankle or shin height. Holding a pulley in your right hand. Step three to four feet away from the machine, feet shoulder-width apart. Keeping your back and arm straight, raise your right arm on a diagonal plane in front of you, allowing it to cross the midsection of your body to chest height at your left side. Slowly release your arm until it is by your right side. Repeat on left side.
Upper Chest Move #4: Landmine Chest Press
Use a bar weighted for two sets of 4-6 presses. If your gym has a safety box, put the far end of the bar in it for secure leverage. If you don’t have a box, position the far end in a corner of the gym floor or another secure wedge to hold it in place. Begin by standing at a distance such that the near end of the bar touches your shoulders when your elbows are completely bent. Wrap both hands around the bar at the near end, one on top of each other. Lean slightly forward so that the bar subtly supports your weight. Raise hands in the air until your arms are straight. Lower back down.
Upper Chest Move #5: Incline Dumbbell Flyes
Sit back on a bench inclined at about 30 degrees. Holding a dumbbell in either hand, raise arms straight above your chest. Allowing a slight bend in your elbows, drop your arms out to the sides, keeping them at shoulder height (don’t let them drift lower). Hold for five counts feeling a stretch across your chest. Squeeze your chest muscles and raise arms directly above your chest again.
Upper Chest Move #6: High-Grip Machine Chest Flyes
Take your next set of flyes sitting down. For these machine flyes, move your grip up above the handles and, similar to the dumbbell flyes, hold for five counts and squeeze your chest muscles.