Get Rid of Man Boobs By Building Your Chest Muscles

Written by Ricardo d Argence

Tuesday, 10 November 2009 10:01

by RicardodArgence

If you're trying to get rid of embarrassing man boobs, you should give consideration to going to the gym and building up those chest muscles, which improve not only your physique but your self-confidence.

Your pectoral muscles are actually made of two muscles resting on top of your ribs on the chest wall. The smallest of the pair is called the pectoralis minor, and the larger muscle lies directly on top of this one and is called the pectoralis major; it's also the one which gives your chest its size and shape.

The chest is one of the main big muscle groups within the body and is frequently thought of as a good sign of masculinity. Good strong pectoral muscles will often provide good overall upper body strength and fitness which is also important in a variety of sports.

Most workouts for the chest don't just work the pectoral muscles, but the triceps and shoulders as well. So when you work to develop your chest you're also increasing the size and shape of your upper body altogether.

Before performing these workouts it is vital to warm up by stretching and doing some light aerobic work. A particularly effective aerobic exercise is rowing on an indoor machine. This will not only stretch those upper body muscles but will also promote the blood flow to the muscles getting them ready for the workouts thereby lowering the risk of injury.

A simple yet effective chest exercise is the chest push-up. This does not require any special equipment or weights and can quite easily be done at home in the bedroom. You should lie flat, face down on the floor with your arms around shoulder width apart. Then push yourself upwards with your arms making sure to you keep your legs and back straight. When you reach the top of the push up, only your hands and toes should, ideally, be in contact with the floor.

Some people may find this difficult at first, so don't be afraid to let your knees stay touching the floor. Lower yourself slowly rather than just dropping down in order to get the most for your muscles out of the exercise. When you get better, and stronger, and are looking to make it more of a challenge try bracing your hands further apart.

Another good chest exercise is the bench press, popular with many people in gyms. You need a training partner for this workout to avoid hurting yourself or causing an inadvertent injury. Settle down on your back, feet braced on the floor to either side of the bench, and lift the barbell slowly up above your head until your arms are fully extended. Then slowly lower the bar until it just touches against your chest before lifting it up again at a slow, even pace.

While performing the bench press, do not jerk or bounce the weight off of your chest. Three sets of roughly eight reps each done once or twice a week will soon begin to develop your chest muscles nicely, and you will start to see a change in yourself.

Whether you are looking to build up your chest muscles or getting rid of man boobs, these are two exercises that will help.

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