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 manly chest, chest dips are perhaps the best I've ever known. They're far better than the bench press, pushups, cable crossovers, and dumbbell flys.
I was first convinced about using this exercise when I learned about a guy called Vince Gironda. Now let me tell you a little about Vince. Vince was a bodybuilding legend who was known as the ‘Iron Guru', and known for getting his clients big and ripped in record time.
For 50 years, he trained more champion physique competitors than anyone in the business. He trained some of the most famous bodybuilders, as well as some of the world's best actors and actresses. He was also known to get great results with regular Joes like you and me.
Vince was the “go-to” guy for absolutely anyone who wanted to get into shape. Now you could argue that there were and are plenty of other guys around who know a lot about training, but Vince was different.
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. But what we're finding now, is that new scientific research is showing us that Vince was right all along!
One of Vince's most controversial ideas was that the bench press is a poor exercise for the chest. In fact, he threw out all the benches in his gym and replaced them with dipping stations.
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? Electromyogram (EMG) studies today, reveal that he was right!
Why Chest Dips Are The Best Chest Exercise For Men
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. Not the bench press, not pushups, and certainly not dumbbell flys.
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. They work your arms, your shoulders, your chest and your upper back.
Chest dips are a powerful exercise for building a muscular chest. They also work your entire upper body including your back, arms and shoulders.
When it comes to both performance and sculpting your body through muscle-growth and hormonal stimulation, bodyweight exercises always come on top.
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.
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, and gain a more even distribution of muscle throughout the body, which means better posture, less injuries and a better more attractive appearance.
The testosterone boost you get from activating so many muscle groups, is one reason why chest dips are the most powerful chest exercise for men in particular.
Since most guys rely almost completely on the bench press for building chest muscle, let's discuss…
Why Dips Are FAR Better Than The Bench Press For Building A Hurculean Chest
Disadvantages Of The Bench Press
1. A Poor Exercise For The Chest
Now don’t get me wrong, many bodybuilders DO use the bench press to build some huge muscles. But did you ever stop to think how many people fail with the bench press?
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?
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. EMG studies reveal that the front deltoids receive the same stimulation as the pectoralis major of the chest during the flat bench press.
The front deltoids are very small in comparison to the pectoralis major muscle of the chest.
Since the front deltoids in your shoulders are tiny compared to the huge pectoralis major muscle in your chest, during the bench press your shoulders will fatigue way before your chest even starts to get a proper workout.
So you will end your workout before fully involving your chest.
2. The Most Common Cause Of Shoulder Injuries In The Gym
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.
3. Kills Shoulder Flexibility, Leading To More Injuries
The bench press puts massive strain on your shoulders, which makes your rotator cuff muscles tighter and tighter over time.
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 ;) ).
Contrary to popular belief, it isn’t having big muscles that makes you inflexible, but rather, incorrect training. If you have read ‘Stretching Scientifically’ by Thomas Kurz, you’ll know that big muscles actually make you MORE flexible.
4. Torn Pecs (Pectoralis Major Rupture)
Yet another common injury with the bench press. Here’s a video of a guy tearing his left pec during a set of bench presses. Warning: this video is NOT for the faint hearted.
Watch as this guy tears his left pec with the bench press… Youuch!
With this injury, the tendon that attaches your pectoralis major muscle to your upper arm bone, is torn right off the bone. It can be extremely painful and in most cases requires surgical repair. It will take many months before you are lifting anything again.
Advantages Of Dips For Developing The Chest
1. Faster And Better Development Of The Chest
When doing dips, you are moving your arms in a downward motion. This downward motion ensures that you bypass the shoulders and isolate the chest muscles far better than any other compound exercise for the chest.
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.
Studies have shown that the deltoids are much less involved during the decline bench press, compared to the horizontal bench press.
Since chest dips are the bodyweight version of an extreme decline bench press, this means that dips put more focus on the chest than on the shoulders compared to the bench press.
2. Wider Chest Development
I’ve seen guys with 6-pack abs who look like scrawny wimps when they have a shirt on. The key to looking like an unstoppable alpha-male is to work on widening that upper body, namely your chest and upper back.
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. In doing so, they give you that huge, wide chest that resembles a set of stone slabs set on your chest sideways.
Chest dips give you wider chest development than the bench press.
Developing a wide chest is yet another reason why chest dips are the best chest exercise for men.
3. Increased Shoulder Flexibility
At the bottom of the movement your shoulder muscles are both strengthened and stretched, giving you improved flexibility.
Do be careful however, since if you already have inflexible and/or weak shoulders, you can still suffer shoulder injuries while doing dips, especially with weighted dips.
The key is to only go as low as you feel comfortable. Over time, your shoulders will get stronger and you'll be able to descend write the way down, thereby fully stretching those pecs.
4. Dips Are Functional – They Give You Strength That You Can Use
Dips require you to lift and move your entire body through space. 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.
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.
By working your entire body in this way, dips will help you to lose weight, look better and build strength all round. 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.
5. Hormonal Stimulation – Better For Weight Loss And Man Boob Reduction
Because dips engage your entire body, they result in a greater release of testosterone and growth hormone both during and after the workout. Increased levels of these hormones help to reduce man boobs, burn fat and pack on extra muscle.
How To Do Chest Dips The Right Way
Dips can be modified to focus on the triceps, upper back or chest. Here I will tell you how to do chest dips.
Place your hands on two parallel bars on either side of you.
If you don’t have access to parallel bars, you can also use two tables, or the back-rests of two chairs facing away from each other.
- Prop yourself up with your arms straight and your elbows locked out.
- Bend your knees so your feet are behind you. This helps to balance your weight as you lean forward. Leaning forward is necessary to target the chest.
- Bending at the elbows, lower your body in a slow and controlled fashion, without ever touching your feet or knees to the ground. Breath in while doing this.
- 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.
In case that ain't clear enough, check out the following video:
Incorporating Dips Into Your Training
Changing The Resistance
The only real problem with bodyweight exercises is unlike with weights it isn't easy to change the level of resistance. But not being easy doesn't mean it's impossible. All you need is a little creativity and you can change the resistance all you like.
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 this is the case with you, then all is not lost since there are many things you can do to work around the problem.
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.
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.
Combining Dips With Other Exercises
If you just did dips and nothing else, your chest and upper body would look phenomenal. 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 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. 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 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.
“Won't Dips Make Your Man Boobs Stick Out?”
I'm yet to see this happen. It is theoretically possible that in a minority of guys, dips will stimulate more of the lower chest than the upper chest.
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'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.
How To Use Dips To Get Rid Of Man Boobs
Dips can help you build a powerful chest, but when it comes to losing man boobs, dips are just one piece of the puzzle.
Man boobs are caused by a hormonal imbalance–too much of the female hormone estrogen and too little of the male hormone testosterone.
Though dips help do boost testosterone levels, you'll see far better results if you combine dips with other powerful exercises as part of a whole body training system.
The following link will take you to a free video where I reveal some unusual methods you can use to get rid of your man boobs:
Click Here To Watch A Free Video On How To Lose Man Boobs Naturally
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Thanks for this article. Hope this will fix my man boobs problem.
Hi Tony, no problem. Let me know how you get on.
Great article man. I’m trying to get cut up for a summer vacation to puerto Rico in 2 months, im eating healthy and taking good supplamentation . I can dreally notice the changes in my body getting stronger, but the one thi g I really want to work on is the bottom part of my pecks. The top and sides are solid, but I still have a little point around the nipple area. I’m gonna take this advice and started dippin my ass off in the gym hoping to get some good results. Thanks a lot. Is there any specific technique to fous on the bottom portion of the peck around the nipple?
Hi Matt
Nice one. Generalized body fat reduction and hormonal methods are important here. During dips, the bottom part of the pecs are best worked toward the top of the movement when your arms are straightening up. As an advanced tactic, you might consider doing partial reps with heavier weights, where you don’t descend all the way down.
Conventional wisdom suggests you can’t target any one particular PART of a muscle using partials, but the studies suggest not all muscle fibers extend from one tendon all the way to the other, there are those that end within the belly of the muscle. This basically means partial reps CAN indeed work one particular portion of a muscle. So give it a go and let me know how you get on ;)
Im trying to do the same thing but im not sure what supplements to use e.g protein etc. Any tips?
Hey Matt.
great article. Quick question for you. I LOVE doing dips. I do mine on gymnastic rings, and find it impossible to lean forward as in bar chest dips. Do you think I am still hitting the pecs?
Hi Jack.
You most certainly are. The pectoralis major muscle of the chest plays a big role moving your upper arms toward your body from the sides. By doing the exercise vertically, you end up also stimulating the lats in the back, but there’s still a lot of pec involvement.
I can understand but isnt spot reduction a myth?? I mean isnt it true that one cant lose fat from a selected spot in the body. I would be grateful if you could explain it to me why it burns off fat from the chest in particular. Like other exercises it too stimulates the pectoralis nd if its the whole body workout which makes the change how does it defeat squats in its performance?
Hi Ibanez, excellent question.
Though I’ve had some experiences that suggest spot reduction DOES occur to a very small extent, it’s better to assume that it is a myth, since you’ll always get better results if you focus on whole-body fat reduction. As a whole-body workout, dips don’t even come CLOSE to squats, but the advantage dips have over squats is they also directly stimulate the muscles in your upper body. So you not only get that hormonal boost of stimulating multiple muscle groups, but you also get more muscle growth in your upper body with dips than if you just do squats. The best scenario of course, is to do both.
It isn’t that dips have some magical ability to spot-reduce lots of chest fat. What they DO do is transform the appearance of your upper body by widening your chest and building your arms.
Thanks Garry,
I have been reading so much different stuff over the years but finally have found advice that really makes sense and saves so much time!
Hi Saeed
Thanks for the comment. I’m glad you find the content useful. Please do get started, and let us know how you get on.
Can we get a sample workout with upper back included? Doing dips once or twice a week? How many sets and reps can we do so we don’t over train? Great article!
Hi Robert
Sure, I’ll see if I can post that up on the site at some point in the future. You can do dips on non consecutive days, so 3-4 days per week. In terms of overtraining, this is something that varies between individuals, and depends on your level of conditioning. Remember that the bigger your muscles, the more time they need to recover. As a beginner, you can get away with doing say a single set every day. As you progress, you’ll find that you need to do multiple sets for further gains. At this point, you need to add in rest days. Generally the studies suggest the best protocol for muscle hypertrophy is 3-4 sets of 6-10 reps.
It’s really interesting I would Like to know how many reps and sets I have to do to obtain the best results André lost my boops.
I’d like to know what you think of the Vince Gironda Dips.
Thank you for your answer!!
Hi Eymeric.
Gironda dips are the best form of dips around. A wide V-grip with your elbows flared out puts your shoulders in just the right angle for maximum stimulation of the chest. Studies suggest multiple sets are better than one (though as a beginner, one set will serve you just as well). I generally get best results with 3-4 sets, though you can push it to 5 as well, especially if you’re not able to do all that many reps in one go. A good rep-range for hypertrophy is 6-10. If you’re doing 10 reps, stick to 3 sets. If you’re doing 6-8 reps, you can push it to 4 sets. If you’re only able to do 5 or less reps in one go, consider doing 5 sets.
There’s no hard and fast rule, but many of the classic bodybuilders did 3 sets of 10 reps on most of their exercises. Though some, like Reg Park, got great results with a 5×5 regime and other variations.
Really enjoyed this article. Just wondering what you would recommend for someone who has hit the flat bench for too long and is suffering from an uneven chest. I had a reasonably well shaped chest before, but now my pecs appear to droop a little, and I suspect it has to do with too much flat bench.
I’ve since dropped all my usual chest stuff, and am only focusing on incline to hopefully balance things out. I noticed you touched on the fact that dips build the entire upper body – how much do you think this will affect my attempts to even out my pecs? Or will this naturally happen as I incorporate dips with my incline work.
Thanks.
Hi Mike
Though dips are excellent for targeting the entire chest, if you already have droopy pecs from overdoing the flat bench press, then I suggest you stick to mostly incline work for now.
Dips will target both the lower and upper pecs. Continual stimulation of the lower pecs may make it harder for you to lose any unwanted thickness in the lower chest.
I usually work out at home. I have very basic equipment bench, dumbbells, etc… But I do not have access to a dip chair. what would be the next best alternative for that problem?
Hi Robert
I work out at home too, it’s the best way to go about it ^_^. With a little creativity, you can usually find a couple of equally elevated platforms above hip level for doing dips on. Have you seen my page on doing dips at home?
When I was on holiday in India last year, the walls had a horizontal border that stuck out enough to place your palms on. I propped myself up on a chair and did my dips up near the ceiling. At home before I got my power rack, I used to do dips in the corner of my kitchen worktop. If all else fails, you may consider getting yourself a simple mobile dip stand.
If you absolutely can’t do dips, then you may consider doing the neck press, which is another powerful chest exercise that we Chest Sculptors and many others in the bodybuilding community swear by for spurring on chest-growth when no other variation of the bench press was working.
Hi Garry,
I have had surgery on both of my shoulders. I had loose shoulders and had to have them tightened which I believe involved the labrum. I am still recovering and trying to find chest and other upper body exercises that do not put to much pressure on the front of my shoulders and help correct my poor posture problems. Would dips cause more damage or would they be ok?
Hi Joseph
I’m afraid dips cause a huge strain on the shoulders. When you are starting out, you’ll especially feel the pain in your shoulders, and it takes some time for the shoulders to adjust. Where with the bench press the shoulders are doing most of the work, with dips, the shoulders act merely as stabilizers, with your pecs doing most of the work. But even as stabilizers, your entire body weight is a big load to bear, no matter how small you may be.
I wouldn’t advise anyone with shoulder problems to do dips, especially not to start out with. I recommend you work closely with a physiotherapist or under medical supervision to find out which chest exercises are most suitable for you. Unfortunately, any chest exercise will involve the shoulders, since the prime function of the pectoralis major muscle is to move the upper arm at the shoulder joint.
One tip I can give you is that pushups put far less strain on the shoulders than any variation of the bench press. This is because with the bench press, the only contact you make with the weight is with your arms. With pushups on the other hand, your feet are also acting as stabilizers, helping to take the strain off your shoulders. While the bench press is the commonest cause of shoulder injuries in the gym, I’ve never heard of anyone getting shoulder injuries from doing weighted pushups.
If you suffer from excess chest fat, then I suggest you focus mostly on generalized body fat reduction through lower body weight training and fixing up your diet.
Hi Garry,im a 25yr old man weightin at 264 and 6ft.I have trouble doing dips.i have manboobs and had it for years and its very uncomfortable,how should i start off to to lose them. Thanks
Hi Phil
I had trouble doing dips to start out with as well. You can start by doing partial reps. Just hold yourself at the top position with your elbows straight and locked out, and descend by just a few inches. Place an object like a bucket below your knees so you know how low to go for each rep. As you get stronger, use a smaller object beneath your knees so you can descend lower. In a few weeks, you’ll soon be doing full-depth dips and you’ll notice how much stronger you are, and how much better you look.
Remember though, that dips are just one piece of the puzzle. It’s important to also sort out your diet and do full-body training to reduce body fat and get rid of those man boobs.
Thanks for the lights, I am doing a program of fitness called INSANITY.
my questions are :
-1- should I stop doing the program and just start practicing dips ?
-2- how many reps of DIPS should I do ?
-3- and is it just 3 days a week ?
Thanks a lot.
Hi Maklawalo
1. I’ve heard about Insanity, though I haven’t had a chance to look at their training regime in detail. Seems like a lot of calisthenics with cardio combined with resistance training in the same workout. I don’t think you have to give it up, unless you find yourself being totally drained from their workouts. It sounds pretty intense, and if they are causing you to overtrain a muscle group, then it really won’t help much with growing muscle, and can even impede on losing man boobs.
If you find you’re doing lots of different chest exercises with Insanity, and feel too drained to do dips, then you certainly can’t do both. I haven’t looked into Insanity training though, so you’d have to decide on that yourself.
2. Aim to get to 3 sets of 10 reps
3. 3 days a week is sufficient, though you can do it every other day.
Also, don’t forget to combine dips with other exercises for good overall upper body development. Please read this article on developing a wide chest.
I do dips often maybe 10 sets of 11 is it bad to do them 6 times a week?? will they help burn chest fat
Hi Rodrigo
I’m afraid you can’t spot-reducing using dips in this way. If you can do 10 sets of 11 reps, it might be a good idea to increase the weight to the point where you are doing a maximum of 4 sets of 10 reps (where the weight is heavy enough so you couldn’t complete 10 reps in a 5th set). 6 times a week does not allow enough time for the muscles to recover. I would advise 3 days a week, or a maximum of every other day.
Hi Gary,
I’m a 18 year old skinny kid. I started doing dips to widen/strengthen my chest. After a few sessions of dips, I can see, my lower chest on my right side by the under arm having the ripped cut by the rib cage that goes to the lower chest muscles. How do I even it out, to make my left side have that same cut?
Hi David
Trouble with dips is it’s pretty much impossible to do one-armed training. You can do one-arm pullups and one-arm handstand pushups, but it’s impossible to get both the balance and angle right with a one-arm dip. I think what your problem is, is that you are focusing too much of the weight on your right arm. It may be because of the way you position yourself while doing dips, or because you are leaning too much to the right. If this is the case, then try to correct your positioning so everything is more symmetrical.
Also, we all tend to have one side that’s smaller/weaker than the other. Arnold Schwarzenegger’s left arm was smaller than his right. If this is the case with you, then you might consider using a cable machine at the gym to simulate the dip movement (i.e. shoulder adduction) just for the left side.
m doing workout since last 10 mnths and that 2 regularly but still m not getting that mch result because i dnt think that i m taking proper diet so i want 2 knw the exercise and also the diet chart.
Hi Gaurav
I’m writing about more and more stuff about diet and exercise on my site, please feel free to look around. If you want to get stuck in with all the advanced stuff, then you might benefit from my program, the Chest Sculpting Blueprint. It has all the exercise instruction (with workout routines), and dietary guidance you’ll need.
Hi Gary,
I am 26 year old and I have puffy nipples, along with some fat deposited beneath my underarms. Will Dips help me shed the fat and remove the puffiness. Also, please let me know whether there are any other chest exercise that will help me deal with puffy nipples.
Hi Rage
Dips will most certainly help, but they are best combined with a multitude of different whole-body exercises, and a good diet.
Dips are an excellent exercise for the chest, but their main function is to grow chest muscle, rather than to help lose chest fat. To lose chest fat, you need to do whole-body weight training, eat the right foods, and maybe even try intermittent fasting.
Other good exercises that will really help to improve the appearance of your chest, include the incline dumbbell bench press and the dumbbell pullover.
Fantastic article. Thanks Garry. My main problem with my physique, and has been for a long time, is my lower chest fat is not going away at all. Its been there for at least 3-4 years and I cannot get rid. To give you an idea of how much lower chest fat i have, when i put my middle finger under the nipple side of the chest it covers 2/3 of my finger. Really getting me down as I cannot wear normal fitting clothes but baggy clothes even though everything else looks good. Need some advice when you get a minute please. Much appreciated. David P.S. There is no lump under the nipples, it is just fat.
Hi David. No lump under the nipples is great news. It means you most certainly CAN lose your man boobs and get a completely flat chest without surgery. Though chest dips are an excellent exercise for growing muscle in the chest and improving the appearance of your upper body, if your main problem is large layers of fat, you need to focus on three things:
1. Diet
2. Reducing your exposure to the female hormone estrogen
3. Whole-body weight training
4. Cardio
It’s also important to see your doctor, just to make sure there isn’t some underlying hormone-disrupting disease.
hi gary,been reading our article and a very interesting read.Could i incorperate the dips into a chest superset?and which exercise to best superset with?
cheers bob
Now why would you superset with dips? :p
Dips are a very draining exercise, especially when you start adding weights to a dipping belt. You need all the rest you can get between sets.
Since dips pretty much kill your triceps along with your chest, I would advise doing other chest exercises that don’t involve the triceps. The dumbbell pullover is the best one I can think of. Others include isolation exercises like incline dumbbell flys and cable crossovers that are angled to target the upper chest.
Hi Garry,thanks for your great article.I have a rounded lower chest muscle with a triangle gap between them,it makes my chest muscle looks really narrow at the lower part and the boundary of lower outer chest muscle is very close to my nipple.So my lower chest muscle looks oval in shape.Will dips widen my oval chest muscle?
I don’t have dips station in my gym so i do dips in my house by using two equally high desk.However,there is no bar for me to hold it,i just put my palms on the surface of the desk and i can feel strain on my wrist(near to thumb side)while doing dips,so will this hurt my wrist?Do i need to hold something to prevent wrist injury while doing dips?
Hi Lee, thanks for the question.
The triangle gap and oval-shape you mention is actually something I personally had when I was overweight with man boobs. This appearance is bought about by fat deposition on your chest, rather than by the shape of your muscles. Rather, I am willing to bet the actual muscles in your chest are underdeveloped. Full pectoral development will see the gap in the lower sternal area filled.
Dips are actually the best exercise to remedy this problem, especially when you use a slightly narrower hand placement than usual. A narrow hand placement will hit the triceps harder, but it will also better hit the lower, inner aspect of the pectoralis major muscle. Just keep at it until your triceps are conditioned, and soon enough the lower inner aspect of your pectorals will start to respond.
Please also remember that you have to take care of your diet to get rid of the excess chest fat. I always explain to my clients how no amount of exercise can undo a bad diet.
With regards to wrist pain, it’s all in the positioning of your hands. You will get wrist pain if you position your hands in a way that your fingers are pointing straight ahead of you (i.e. your hands are parallel to each other). Try positioning your hands with your fingers pointing INWARDS – as much as by 45 degrees. This will both help to totally prevent any wrist pain/problems, AND help you to flare your elbows, thereby better targeting those pectoral fibers.
Remember to condition yourself with this exercise GRADUALLY, to avoid putting more strain on your shoulders than they are ready to handle.
hii Garry, iam 20 yrs old, 76 Kilogram, i have the same problem of gynecomastia, and i have started diet and workingout trainings from 1 mounth ago, but my whole body is transforming to better except my chest ! :S and i don’t know what to do, and i don’t have the cost of the surgery so i want to do anything to make my man boobs go without resort to the surgery… please help me bec. iam very sad and Embarrassed.
Mahmd
Having excess chest fat can be a result of your genes, or a result of environmental influences on your hormones (or both). Even if the problem is genetic, your genes can only cause you to store excess chest fat by influencing your hormones. The key to getting rid of excess chest fat, is through a diet, exercise and lifestyle regimen that focuses on changing your hormones.
I have had a lot of clients who have had the same results as you, by following a traditional diet and exercise regimen – they had lost weight from every part of their body except their chest. It was only when they started focusing on decreasing their estrogen to testosterone ratio, that they started to see their chest flatten at the same time as the rest of their body, and sometimes even before the rest of their body.
I cover this in detail in my advanced program, How To Lose Man Boobs Naturally. You can check it out here:
https://chestsculpting.com/how-to-lose-man-boobs-naturally-free-video/