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The best chest exercises for MEN focus on growing chest muscle as quickly and efficiently as possible and at the same time, widening the chest to give you that unstoppable masculine look. When it comes to burning chest fat and losing man boobs, while at the same time, growing muscle and sculpting an unstoppable masculine chest, this one exercise is perhaps the best I’ve ever known. I was first convinced about using this exercise when I learned about a guy called Vince Gironda. Back in the day, Vince came up with a lot of weird and controversial ideas about exercise and nutrition, a lot of people thought he was crazy and avoided taking his advice, or even going to his gym. One of Vince’s most controversial ideas was that the bench press is a poor exercise for the chest. If you could do just one chest exercise to carve out a set of pecs that you see on the statue of a Greek god, the Hulk or a mythological beast, it would be chest dips.
Chest dips work the entire upper body, and really give you that hormonal boost you need to grow muscle, tone your chest and lose those man boobs.
When it comes to both performance and sculpting your body through muscle-growth and hormonal stimulation, bodyweight exercises always come on top. When you use your core stabilizers and other muscles throughout your body, not only do you get a bigger testosterone boost from the workout, you also lose more fat, gain a more even distribution of muscle throughout the body, which means better posture, less injuries and a better more attractive appearance. Now don’t get me wrong, many bodybuilders DO use the bench press to build some huge muscles.
See, the trouble with the bench press is that it is more an exercise for the front deltoids of your shoulders, than it is an exercise for the chest. The front deltoids are very small in comparison to the pectoralis major muscle of the chest.
Since the front deltoids are a very small muscle compared to the huge pectoralis major of the chest, it stands to reason that during the bench press the deltoids of your shoulders will fatigue way before your chest even starts to get a proper workout.
Due to the rising popularity of the bench press, rotator cuff surgery is at an all time high.
The bench press places too much strain on the rotator cuff muscles of the shoulders, and very commonly leads to injury, damage and wear & tear of the rotator cuff over time. For this reason, the bench press is widely reported as being the most common cause of shoulder injuries in the gym.
Contrary to popular belief, it isn’t having big muscles that makes you inflexible, but rather, incorrect training. With this injury, the tendon that attaches your pectoralis major muscle to your upper arm bone, is torn right off the bone.
Studies have shown that the deltoids are much less involved during the decline bench press, compared to the horizontal bench press. Chest dips performed with a wide grip and the elbows flared to the sides, target the outer chest better than pushups, bench presses, or any other exercise for that matter. This is yet another reason why chest dips are one of the most powerful chest exercises you can do. At the bottom of the movement your shoulder muscles are both strengthened and stretched, giving you improved flexibility. By working your entire body in this way, dips will help you to lose weight, look better and build strength all round. Because dips engage your entire body, they result in a greater release of testosterone and growth hormone both during and after the workout.
Bending at the elbows, lower your body in a slow and controlled fashion, without ever touching your feet or knees to the ground. Stop when your shoulders are level with your elbows, then while breathing out, slowly raise yourself back up to the starting position. Repeat steps 3-4, always making sure to maintain good posture and a forward-leaning position. The only real problem with bodyweight exercises is unlike with weights it isn’t easy to change the level of resistance. If you’re not accustomed to training, or you are a little on the heavy side, you may find it difficult to perform even one repetition of dips. If you find dips to be too easy, you can do weighted dips by wearing a backpack and throwing some weight plates into it, or using a weight belt with weights hanging off it, holding a weight plate between your knees, or getting your buddy to jump on your back. If you are working on your chest, it’s also important to work on your upper back for good posture, symmetry and that wider look.
In order to get that truly wide, masculine and unstoppable upper body physique, it’s important also to do upper back exercises like bent-over rows, pullups and lat pulldowns. If you only worked out your chest, your shoulders would be pulled forward in a hunched position. It is also important to throw some whole-body training and leg training into the mix, to help get rid of those overlying layers of fat. Dips may be a good exercise for building muscle and burning fat, but it is well known that nothing gets rid of excess fat than whole-body training and a good diet. I go into detail about all the intricacies of perfect chest development in the Chest Sculpting Blueprint. I’m willing to bet that dips (again, dips being like an extreme decline bench press) stimulate the upper chest just as well as the lower, since all of my clients who only do dips, end up getting perfectly even chest development.
But hey, EMG studies also show that the incline bench press does isolate the upper chest more, so if you are for whatever reason, afraid that your lower chest will get bigger and your man boobs will stick out if you do dips, then you can always do both dips and incline presses to even things out. Not only are dips more effective than the bench press at working out the muscles of the chest, they are also safer, work out more muscle groups (effectively the whole upper body) and – by targeting the outer pecs – give your upper body a much wider and more powerful appearance. However, guys who have seen this video on how to lose man boobs, have come to realize that dips are only one piece of the puzzle.


It can take forever to go from doing dips with a dip assistance machine to doing full bodyweight dips.
In my opinion, the best way to get into doing full bodyweight dips, is to start by doing partial reps. At first, see if you can hold yourself in the top position with your arms straight for 60 seconds. As this gets easier, start descending more and more, until you’re doing fully dips through 3 sets of 10 reps.
I would advise placing an object of varying height beneath your feet to help gauge the extent of your descent. Yes, there is a lot of emphasis on the upper and inner chest too, as well as on the outer and lower chest. You won’t feel the upper chest during the chinup, but your upper chest is being worked. It’s far better than bench presses, pushups, cable crossovers, dumbbell flys and the like. He trained some of the most famous bodybuilders, as well as some of the world’s best actors and actresses. Now you could argue that there were and are plenty of other guys around who know a lot about training, but Vince was different. But what we’re finding now, is that new scientific research is showing us that Vince was right all along! This is largely because unlike weight-training, which tends to isolate one particular body-part, bodyweight exercises require you to stabilize your entire body as it moves through space. EMG studies reveal that the front deltoids receive the same stimulation as the pectoralis major of the chest during the flat bench press.
The massive strain on your shoulders from this exercise makes your rotator cuff muscles tighter and tighter over time. If you have read ‘Stretching Scientifically’ by Thomas Kurz, you’ll know that big muscles actually make you MORE flexible.
This downward motion ensures that you bypass the shoulders and isolate the chest muscles far better than any other compound exercise for the chest.
Since chest dips are a bodyweight variation of the decline bench press, this means that more focus is placed on the chest than on the shoulders while doing dips compared to the bench press. The key to looking like an unstoppable alpha-male is to work on widening that upper body, namely your chest and upper back. In doing so, they give you that huge, wide chest that resembles a set of stone slabs set on your chest sideways.
You need to keep your body tight so you maintain your posture, and as a result you not only involve your chest, upper back, shoulders and arms, but also your legs, abdomen and lower back.
They will help make you a better athlete, better able to handle yourself in a fight, better able to manage your body weight, and even help you bench more. Increased levels of these hormones help to reduce man boobs, burn fat and pack on extra muscle.
If you don’t have access to parallel bars, you can also use two tables, or the top of the back-rests of two chairs facing away from each other. If this is the case with you, then all is not lost since there are many things you can do to work around the problem. You will however get better results if you combine dips with other exercises that target different portions of your chest – like incline and decline pushups and, in the gym, cable crossovers and the pec dec. If on the other hand you work out your chest and upper back equally, your shoulders will be in a neutral position in the middle and to the sides, giving you a wider appearance.
It is theoretically possible that in a minority of guys, dips will stimulate more of the lower chest than the upper chest. Better yet, you can watch this video on how to lose man boobs, and I’ll show you what to do to get that perfect chest, without having to worry about man boobs or too much lower chest development. They are arguably the fastest way to build a wide muscular chest, while at the same time making you stronger, increasing your core strength, and helping you to lose chest fat. Experiment with crossing your feet behind you as in the video above, or the feet in front of you approach that Vince Gironda recommended.
Back in the day I thought this was only an exercise for the quadriceps muscles (on the front of your thighs), because that’s the only place I felt it burn.
The research is crystal clear: when combined with a proper diet and exercise routine, PHOENIX will help you lose fat faster. Vince believed that when it comes to developing the chest, the chest dip is a far superior exercise to the bench press, and guess what?
Almost every guy that goes to the gym spends time on the bench press – but how many of these guys end up getting a huge, wide, stone-slab-like chest that gets women weak at the knees? The first sign of this is when you start to find it difficult to reach behind your back as if to do up a bra (not that I have ever tried one on, but you know what I mean ?? ).
Although your shoulders are still involved to a large extent and get an excellent workout, they are not as engaged and overloaded as they are during the bench press.
Over time, your shoulders will get stronger and you’ll be able to descend write the way down, thereby fully stretching those pecs. It is a true whole-body workout that trains your body to function as a unit as opposed to targeting individual sections of the body. If you are using the chair option, it helps to wear a set of garden gloves to take the pressure off your hands. This includes getting someone to help you, letting your feet touch the ground and aiding the lift with your legs, doing static holds at the top position or doing partial reps and negative reps to condition yourself until you are strong enough to do full reps. However, EMG studies have shown that, surprisingly enough, the decline bench press stimulates the upper portion of the pectoralis major muscle, better than it does the lower.


I started by placing a clothes basket under my knees, followed by a slightly lower dustbin, followed by a foot stool.
Vince Gironda advised a hand-spacing of around 32 inches apart, though this would depend on the length of your arms.
If you really want to hit your upper chest hard, it’s best to isolate it with an exercise like the dumbbell pullover, or incline dumbbell press. My reps go from 10, 8, 6, and 4, I find that doing this workout, it only last a good 7 minutes, and thats it. Use the first set as a warm-up set (use a lighter weight) to activate your nervous system and get the blood flowing. Phoenix is a powerful fat burner for men and womenALL NATURAL WEIGHT LOSS PILLS THAT WORK FAST. Also in dips I feel inner and upper chest ( contrary to popular opinion that dips only work lower and outer chest). I later discovered your hamstrings are involved in the movement of your hip during this exercise.
As long as you make sure you are doing those eccentric movements slowly, giving enough time to rest between sets, and using progressive resistance, then there should be no problem. You may not feel the hamstrings during the barbell back squat, but they sure as hell do grow!
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The research is crystal clear: when combined with a proper diet and exercise routine, Phoenix will help you lose fat fasterFeaturesTHE BEST WEIGHT LOSS PILLS FOR WOMEN AND MEN. Skipping meals causes the body to hold onto fat reserves and slows down the body’s metabolic rate. Eating meals that help the body burn fat improves the body’s health and prevents a slowing of metabolism so that the body does not try holding extra fat. Top 7 foods to burn fat fast:Eat Eggs To Burn Fat FastThose people trying to build muscles by burning fats should keep in mind, that they need not starve themselves to achieve this purpose. A diet for building muscles and burning fats should include more protein- and fiber-rich foods, and less of fatty food and simple carbohydrates like sugars. The following are some foods that should be included in a diet, if you are trying to build muscles and burn excess fats.Here are 7 foods that help in burning fat. According to Stephan Aschan of the Huffington Post, eggs are high in amino acids and lecithin, which increases your bile production. Make sure to eat eggs in moderation.Garlic and OnionsMinerals and oils inside garlic and onions break down fat and increase your metabolism. They are high in fibers, vitamins, phytochemicals, and antioxidants, and they can help you lose excess fats. But avoid cooking them or frying them in excess oil or fats.NutsNuts can help curb hunger and reduce weight. Nuts are also rich in fibers and vitamins, and they can supply the required amount of essential fats. Another source of good fatty acid is natural peanut butter free of added sugar and salts.AlmondsThis nut is filled with healthy fat and cholesterol which is not harmful for the body.
Fiber and good cholesterol in almonds burns fat from the body and keeps you healthy and active.
12-24 almonds a day is a nutritious evening snack which is filling and controls hunger.Best Powerful Foods To Burn Fat FastHoneyIf you want to burn body fat fast then have a tbsp of honey with hot water. Replace sugar with honey if you want to lose weight fast!Dairy ProductsAs far as dairy products are concerned, you can consume the fat-free or low fat milk and milk products like cottage cheese and yogurt. Yogurt contains useful bacteria that can be beneficial for the health of the digestive system.



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