If you're boring and don't want to experience truly massive gains, feel free to rep through endless standard bench press sets and pec deck reps until your back fuses with the surface of the platform beneath you. You might get better at that one exercise—and there's nothing wanting to post big numbers and balloon your bench press max—but you're spurning all of the potential benefits that other moves could offer. You want to stimulate your muscles in different ways, so you can challenge them to adapt and grow as your training plan progresses. For that, you'll need variety. There's a whole treasure trove full of workouts and exercises to be uncovered to blast the chest that can sculpt your pecs and push your upper body training days to the next level.
The secret to building a chest that pops out of your shirt and helps make you look like a superhero: Stop training like everyone else. Forget all that time on the barbell bench press and focus on training with dumbbells and learning to make your movements precise. If you want a bigger chest, do back exercises. Doing only pushups and bench presses will lead your chest-muscle fibers to tighten, pulling your shoulders forward especially if you have a desk job. Offset that with rows; stronger back muscles will pull your shoulders back, allowing your chest fibers to broaden out visually. Your chest muscles are also responsible for more than just pressing weight upward; they also adduct your shoulder, pulling it toward your chest. When you do your chest moves, stimulate your inner chest fibers by squeezing your chest hard as you straighten your arms.
But i have man boobs and some excess fat. If i follow only the 3 exercises of each workout, for 3 days a week only, would it be beneficial for me?? Or do i have to do some other exercises too? Eat Healthier. Man boobs are almost always the result of years of eating junk food which contain more calories than whole foods.
Show less Men can develop fat or excess tissue in their chest area, which many people call "man breasts. If your excess tissue has developed as a result of weight gain or a mild case of gynecomastia a hormonal imbalance , you can help get rid of male breasts by sculpting your chest muscles with strength training and by losing fat with cardiovascular exercise and a healthy diet. Does strength training build up your chest muscles or burn the fat covering them?