This is an 8 week exercise program using only press ups (push ups) to rid you of man boobs, this is not any easy exercise program and will require a certain level of fitness & commitment.

The evolution of the man boob

Man boobs are not new, but due to lifestyle changes (worsening diets, lack of exercise) they are definitely on the increase. Combine this with increasing pressures on men to look good, the man boob is an unwanted addition to any mans chest.

Surgery to rid the man boob has doubled in the last year, this operation known affectionately as the 'moob job' can cost around £2000. Yet this can seem a good deal for any self conscious man in the modern world.

Is Surgery the answer?

For some, surgery may be required if genetics and lifestyle demand so but for many it is possible to get rid of man boobs with exercise. This is an 8 week program using only one exercise - the press up - to help you rid the man boob.

This exercise program is hard work. If you have man boobs simply because you are overweight, this program on its own won't work for you, if this is the case you will need a few months of constant CV and healthy eating in preparation to this exercise routine.

If you are struggling with any of the weeks, that's fine, do the best you can and if you completely ruined a week, simply do it again.

Follow the 8 weeks as closely and honestly as possible.

Weeks 1 & 2

Weeks 1 & 2 are to be done 3 times per week. Allow a rest day between each workout day. Each part of the workout has 3 sets of 10 reps. This means do exercise A 10 times, rest for up to 2 minutes and then 10 more, rest, 10 more.

A. Wide Arm Pushups - normal pressup position with arms wider than shoulder width apart.

B. Diamond Pushups - normal pressup position with hands together so that your thumbs & index fingers are touching and make a diamond shape on the floor.

C. Shuffle Pushups - do one normal pressup, hands shoulder width apart, then shuffle your right hand toward your left hand, then move your left hand back out wide, you are now back in the shoulder width position, perform another pressup - this is 1 rep.

Weeks 3, 4, 5 & 6

For these 4 weeks you will ideally need a small box around 15cm high, if you dont have one use the stairs.

A. Raised Pushups - Left hand on the box, perform pressup, switch hands, perform pressup, this is 1 rep.

B. Raised Shuffle Pushups - This is the same as exercise C in weeks 1 & 2, except you are using the box to make it more difficult.

C. Box Diamond Pushups - This is the same as exercise B in weeks 1 & 2, except guess what, both hands on the box.

D. Jump Box Pushup - Both hands on the box, performing normal pressups with the fairly big difference that when you push yourself upward you push up with enough power to lift yourself completely off the box, then land back onto the box or onto the floor is fine.

Weeks 7 & 8

With weeks 1-6 complete you should already notice differences, you have built the core strength needed to perform the final 2 weeks.

For the final 2 weeks you will performing the same exercises that you did in weeks 3-6 but you will perform them as a circuit. This means you will perform A, B, C then D (you can vary the order) straight after one another with no rests between exercises. You are still performing 10 reps of each, and are now doing 4 sets in total. Perform this 2 times per week spreading the workouts out as much as possible over the week.

To Conclude

Remember that if you mess up on a week or its beyond your efforts, finish that week off the best you can and repeat the week again until you nail it.

Good Luck!