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First, read that. There's a simple test for ya to see if you have gynecomastia.
Secondly, if you are experiencing a hard time losing the last bit of bodyfat, look into HIIT training. It has a remarkable ability to burn calories and boost overall metabolic rate beyond the capabilities of steady-state cardio.
If you want to increase the size of your chest muscles, forget about pushups. The only way a muscle wil GROW in SIZE and maximum strength is by introducing a stimulus that forces it to grow. Doing excessive amounts of pushups will definitely help tighten and increase the density of the muscle, but it will not grow much in size.
Follow a program (utilizing a spotter) of doing heavy sets of bench presses, dumbbell presses, dumbbell flyes, and dips with added weights. This is what my chest day looked like this week:
Bench Press- Use a weight that you can do for 4 reps, but not complete more that 6 reps. This will be 85-90% of your one rep max, or the max you can lift for 1 repetition. Thoroughly warmup, but be sure that you are not actually breaking down anything i.e. "feeling the burn." You just want to get loose and warm and introduce the muscle to the idea of pushing a really heavy weight.
Warmup set- 135 x 10 mid-slow pace
Warmup set- 135 x 8 slightly quick pace
Weight Acclimation Set- 165 x 5 reps, deliberate pace
Weight Acclimation Set- 185 x 3 reps (still not burning anything, just introducing the muscle and tendons to the weight)
Weight Acclimation Set- 205 x 2 reps (same idea as above)
Weight Acclimation Set- 225 x 1 rep
Working Set #1- 245 x 4-6 reps (I got all 6, maximizing focus and intensity)
Working Set #2- 245 x 4-6 reps (I got 5 this time, spotter helped barely on 5)
Working Set #3- 245 x 4-6 reps (I got 4 reps, 3 clean, 1 with tapping)
My max bench right now is about 280 (est.) so you can see that I am working very high into my max rep range. Properly and thoroghly warming up in the way I outlined allows you to work higher into your 1RM, which allows greater overload on the muscles, which then stimulates maximum growth. BTW, rest 2-3 minutes between each set.
Inclined Dumbbell Press- No need to warmup, we're already there.
2 sets this time-
Working Set #1- 80 x 4-6 reps (I got 6)
Working Set #2- 80 x 4-6 reps (I struggled through 4 and 5)
Dips- No added weight yet, I already weigh 309. Add enough weight (most gyms have a waist belt you can use) so that you can do 6, but no more than 8 repititions.
Working Set #1- 6-8 reps (I got 7)
Working Set #2- 6-8 reps (I got *scoff* 5)
Dumbbell flyes- Won't need too much here. You should be just about dead!
Working Set- 35 lbs x 4-6 reps (I got 6 by squeezing my arse really tight
)
All done. 8 working sets. In and out of the gym in 40 minutes, tops.
This way of lifting is the single most effective, efficient way to build muscle. The larger the muscle, the more it will distribute the fat on the outside. A larger muscle will help reduce the appearance of your moobs, and overall bodyfat reduction (of course) will help even more. Plus, for every pound of muscle you add to your body, the higher your BMR becomes and your body naturally burns more calories per day. I don't know why everyone focuses so much on cardio- intense, anaerobic exercise has an immediate effect on the metabolism for 72 hours after the exercise is complete, whereas aerobic is only for 18-24.
If you want to look into this program, search for MAX-OT. It should bring you to their homepage with in-depth answers to any questions you may have. ALSO, if anyone wants to decide to question these techniques for building muscle mass, please look it up for yourself before you flame me.
Also, if yer looking to do incline exercises with your own dumbbells at home, buy a fitness ball. Not only can you do great incline moves, but it helps ou even more by utilizing a lot of core muscles for stability. I got rid of my office chair and sit on one now whenever i am on the comp.
Peace and Love.
