Man bobs, also known as “moobs,” can do a lot of damage to your self-esteem. A lot of men are embarrassed about them and won’t even take their shirts off in public. Luckily, there are some workouts out there specifically focused on eliminating chest fat that can help you get rid of these dreaded man bobs.
How To Get Rid of Man Bobs
1. Skier swings with weights
How to do it: Hold a pair of weights in each hand. Start with your arms stretched out to your sides, feet hip-width apart, and knees slightly bent. Without arching your back, lower your torso forward while swinging your arms backwards. Then move your hips forward while lifting your torso and bringing your arms up in front of you, in a rowing motion.
2. Mountain climbers
How to do it: Start in a plank position and bend each leg, then stretch them as if you were running in place, without moving your arms. Your knee should be facing your elbow when you bend your leg. Do this continuously and fast, one leg at a time.
3. Squat with weights
How to do it: You’ll need a bench or chair for this (anything that is knee-high and that you can sit on). Hold a kettlebell or weight vertically in front of you with your elbows facing the ground. With your back slightly arched, bend your knees, and move into a squat position. Sit down on the bench for a moment and then stand up. For a challenge, do this without a bench and squat all the way down and then up.
4. Complete flys
How to do it: This can be done with weights or a resistance band. Lie on your back on an exercise bench with your arms open shoulder-high and your elbows slightly bent, hold one weight or dumbbell in each hand while keeping your palms facing each other. Slowly bring your arms together in front of you.
With a resistance band, you should keep it tied somewhere in order to keep the band still behind you. Complete the movement in the same manner as with weights.
How to do it: Using sturdy support, like a bench, place both of your hands at the edge of the bench to support your body weight with your arms straight. With your feet on the ground, keep your legs bent as if you were sitting on air, knees bent at a 90° angle. Lower your body close to the ground by bending your arms until your elbows are at a 90° angle, then bring your body back up until your arms are straight.
For a challenge and even better results, use parallel bars for this exercise. Keep your feet off the floor, hold the bars tightly with your hands, and keep your arms right next to your body. Lower, then lift your body between the bars with your feet in the air.
6. Burpees with push-ups
How to do it: Start by standing up, legs straight, arms relaxed, and feet on the ground hip-width apart. Lower your body into a squat position, place your hands on the floor in front of you, and jump back with your feet into a plank position. Perform a push-up then jump forward with your feet just behind your hands then jump up raising your arms above your head. Complete the movement in a continuous manner.
How to do it: Lie on your back, preferably on a bench or an elevated surface. Pick up a barbell, a dumbbell, or a medium-weight wide object with your arms stretched out to the ceiling above your face. Slowly lower your arms back above your head toward the floor while holding the weight, then bring them back up above your face.
8. Bench press
How to do it: This exercise is easier to perform at the gym. Lie back on a bench, feet on the floor, and legs spread hip-width apart. Pick up a barbell or individual weights in each hand and lift them toward the ceiling, above your shoulders, then bring them back down just above your shoulders. This workout is one of the most efficient for getting rid of chest fat.
How to do it: This is also easier to complete at the gym. Hold on to a suspended bar. Keep your arms shoulder-width apart. Pull your body up using the strength of your arms, until your chin is above the bar, and then bring it back down, all while keeping your feet off the floor. If this is too difficult, support your body weight on top of a resistance band stuck at the ends of the bar to help you out.
10. Plank to push-ups
How to do it: With your elbows on the ground, forming a 90° angle, and your toes holding you up, keep your body off the floor. Stretch out your arms by planting your palms firmly on the ground and bringing your body into a high plank. Then, bend your arms back down into the initial position. Make sure your spine and head are in a straight line at all times. Repeat the movement.
Perform each exercise for 60 seconds, one after the other, with as little rest between them as you can, just as you would in a circuit. Complete the circuit 3-5 times with a 2-minute rest between each circuit.
Do you plan on committing to this workout? Did you find it challenging at all? Share your thoughts and fitness journeys with us!
Illustrated by Mariya Zavolokina