Nobody likes a flabby chest. Shed those man- boobs and build yourself some powerful pecs.
We’ll be direct, gentlemen: Nobody likes a guy with man-boobs—especially not the guy with man- boobs.
If there’s one muscle group that defines a fit guy, it’s his chest. So instead of filling out your T-shirts with a flabby pair of fat deposits, trim down and bulk up the right way with this two-day workout. It’s specially designed to target your chest muscles while also keeping your heart pumping hard, helping you burn away the extra blubber to reveal a powerful, rock-solid chest.
And everybody likes a powerful, rock-solid chest.
DAY 1
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PLYO PUSHUP
Sets: 6 Reps: 6-8 Rest: 0 sec
Equipment: No Equipment
Body Parts: Core
1. Place your hands on the floor at shoulder width and extend your legs behind you.
2. Do a pushup, pressing back up explosively so that your hands leave the floor. Catch yourself on the way down and lower into the next rep.
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DUMBBELL BENCH PRESS
Sets: 5 Reps: 8-10 Rest: 0 sec
Equipment: Dumbbells
Body Parts: Chest
1. Lie back on a flat bench with a dumbbell in each hand.
2. Hold the weights at shoulder level and then press the weights straight over your chest.
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PUSHUP
Sets: 4 Reps: 10-12 Rest: 0 sec
Equipment: No Equipment
Body Parts: Core
1. Place your hands on the floor at shoulder width, keeping your abs braced and your body in a straight line, squeeze your shoulder blades together.
2. Lower your body until your chest is an inch above the floor.
DAY 2
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CROSSOVER PUSHUP
Sets: 3 Reps: 20-24 Rest: 0 sec
Equipment: Medicine Ball
Body Parts: Chest
1. Perform a pushup with one hand on the ball, then quickly switch hands and do another rep.
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BENCH PRESS
Sets: 2 Reps: 20-25 Rest: 0 sec
Equipment: Barbell
Body Parts: Chest
1. Grasp the bar just outside shoulder width and arch your back so there’s space between your lower back and the bench.
2. Pull the bar out of the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet hard into the floor and press the bar back up.
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INCLINE DUMBBELL PRESS
Sets: 2 Reps: 15-20 Rest: 0 sec
Equipment: Dumbbells
Body Parts: Chest
1. Lie back on the incline bench holding a dumbbell in each hand at shoulder level.
2. Press the weights over your chest.
