If you struggle with man boobs, kettlebell chest exercises are the solution for you instead of invasive surgery or crash dieting.
Man boobs are often caused by a lack of pectoral (chest) muscles or excess body fat. You can have them when you're obese or even when you're otherwise relatively thin.
So what can you do about them?
Work on building up your chest using these highly effective kettlebell chest exercises for men over 40!
This workout routine can be done with just a single kettlebell or dumbbell and around 10 feet of floor space.
How Many Sets and Reps Should I Do?
As a rule, aim to complete at least 2-3 sets of 6-12 repetitions of kettlebell chest exercises. If your goal is to improve muscular endurance, go up to 15-20 reps during each set. Rest between sets or work another muscle group to superset your resistance-training routine.
How Much Weight Should I Lift?
Everyone is different regarding the amount of weight they can safely lift during each kettlebell exercise.
You should be able to complete 6-20 reps using a good form with the amount of weight that you choose.
The last few reps should be difficult, but not so hard that you can't use proper form to complete the exercise.
Use a spotter if you'd like to lift heavier without resorting to poor form. If you don't have a spotter, you might need to use slighter lighter kettlebells.
How Often Should I Do Kettlebell Chest Exercises?
Work every muscle group, including your pec muscles, at least twice weekly to maximize muscle growth and development.
If you don't have kettlebells, simply use dumbbells instead or do pushups.
Don't forget also to work your back, shoulders, biceps, triceps, abdominal muscles, glutes, and legs.
Add kettlebell chest exercises to your workout routine in addition to eating nutritious foods, doing cardio workouts, and adopting other healthy habits.
12 Best Kettlebell Chest Exercises
Consider adding these 12 kettlebell chest exercises to your weekly routine to build your pec muscles and get rid of man boobs once and for all!
Stability Ball Kettle Bell Chest Press
- If you have a stability ball at home or at your gym, use it during this kettlebell chest exercise.
- Lie on the ball on your back with the kettlebells at your chest.
- Bend your knees and keep your feet flat on the ground.
- With a kettlebell in each of your hands (you can also use one larger kettlebell and hold it with both hands), complete chest presses while lying flat on the stability ball.
- Begin with your hands near your chest and slowly lift the weights up toward the ceiling and back down to your starting position.
- Aim for at least 8-10 reps if you can.
- Switch to heavier kettlebells as your strength increases.
- If you don't have a stability ball, lie down on a weight bench or the floor instead of the ball to complete kettlebell chest presses.
Kettlebell Renegade Rows with Pushups
- You'll need two kettlebells of the same weight to complete kettlebell renegade rows with pushups.
- Place the kettlebells on the ground and put your hands on each of the kettlebell handles.
- Get into a plank position and hold it.
- Slowly, lift one of the kettlebells up toward the ceiling, leading with your elbow, until it reaches your armpit.
- Lower the weight back down to the ground and do a pushup.
- Do the same exercise with your opposite arm and repeat the series of exercises at least 6-10 times.
Kettlebell Chest Flys
- You can use a stability ball, weight bench, or the floor when completing kettlebell chest flys.
- Place a kettlebell in each of your hands.
- Lie down on the ball, bench, or floor and place your arms out to your sides so they are perpendicular to your body and form a T-shape with your torso.
- Keeping your arms fairly straight, slowly lift up your arms and kettlebells toward the ceiling until they nearly touch each other.
- Lower the weights back down to your starting position and repeat the exercise for at least 6-12 reps.
Close-Grip Kettlebell Pushups
- You'll need just one larger kettlebell to complete this kettlebell chest exercise.
- Place the kettlebell on the floor in a tipped-over position and put both of your hands on the weight in a close-grip plank position.
- Do as many pushups as you can, using proper form, and complete at least 2-3 sets of this pec-building exercise.
Alternating One-Arm Kettlebell Chest Press
- Lie down on the floor, a mat, or a weight bench to complete an alternating one-arm kettlebell chest press exercise.
- You could also complete this pec workout while lying on your back on a stability ball.
- Begin by holding one kettlebell in each hand and placing your hands near your chest.
- Do a one-arm chest press with your right arm and lower the weight back down to your chest.
- Complete the same exercise with your left arm and alternate chest press motions 6-12 times on each side.
Close-Grip Kettlebell Chest Press
- You'll need just one kettlebell to complete close-grip chest press exercises.
- Lie down on a stability ball, mat, or weight bench and hold one kettlebell in your hands near your chest.
- Complete at least 6-12 repetitions of a close-grip chest press by slowly pushing the kettlebell up toward the ceiling and back down to your chest.
Kettlebell Pullovers for Pecs
- Choose just one kettlebell to complete kettlebell pullovers.
- Lie on your back on the ground, a mat, a weight bench, or a stability ball during this pec-building exercise.
- Hold the kettlebell at your chest with both hands, grabbing it by its handle.
- Press the weight straight up toward the ceiling.
- With your arms extended, gently lower the kettlebell downward, back behind you (keep your arms nearly straight).
- Then, pull the weight back over you until your arms are perpendicular to your body and the weight is once again directly over your chest.
- Repeat this exercise at least 6-12 times and aim to complete 2, 3, or 4 sets of it.
Traditional Kettlebell Pushups
- You'll need two kettlebells to complete traditional kettlebell pushups.
- Place the kettlebells on the floor.
- Get into a plank position and place your hands on top of each of the kettlebells.
- Do as many pushups as you can using proper form, rest, and repeat this kettlebell chest exercise at least 2 to 3 more times.
Incline Kettlebell Chest Exercises
- You'll need a weight bench to complete incline kettlebell chest press exercises.
- Simply raise the head of your weight bench to create a 45-degree angle, so when you sit on it your head and upper body are slightly elevated.
- Place a kettlebell in each of your hands and begin with the weights at your chest.
- Slowly complete a chest press by raising the weights up toward the ceiling and back down to your chest.
- Repeat incline kettlebell chest presses at least 6-12 times during each set.
Incline Kettle Bell Chest Flys
- Place your weight bench in an inclined position, so that your head and upper body are slightly higher than your lower body.
- Hold a kettlebell in each of your hands and place your arms away from your body in a perpendicular position.
- Keeping your arms as straight as you can, slowly lift the kettlebells up toward the ceiling until they nearly touch each other.
- Lower the kettlebells back to your starting position and repeat the exercise at least 6-12 more times.
Decline Kettlebell Chest Exercises
- To work your lower pec muscles and get rid of man boobs, place your weight bench in a decline position so that your head and upper body are slightly lower than your lower body.
- Complete the kettlebell chest press with a kettlebell in each of your hands.
- Begin with the weights at your chest and slowly lift the kettlebells up toward the ceiling and back down to your chest.
- Repeat this exercise at least 6-12 times.
- If you don't have a weight bench, you can lie on the floor or on a mat.
- Put your upper body in an incline position by placing your feet on the floor with your knees up and your butt up off the ground while doing kettlebell chest press motions.
Decline Kettlebell Chest Flys
- Keep your weight bench in a decline position with your head and upper body slightly lower than your lower body.
- With a kettlebell in each of your hands, keep your arms as straight as you can and out away from your torso to form a T-shape.
- Lift the weights up toward the ceiling until your hands nearly touch each other.
- Lower the kettlebells back down toward the starting position (with your arms perpendicular to your torso) and repeat decline kettlebell chest flys at least 6-12 times per set.
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*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on kettlebell chest exercises.
