Man-boobs. They’re just fat and extra skin—that’s all. Nothing else going on there.

And while we know you can’t spot-reduce fat, you can gain muscleOpens a New Window. in key areas. The more muscle you’ve got, the easier it is to lose fat.

We now have three steps for you. Step one: get yourself on the 7% body fat dietOpens a New Window.. Step two: run down the checklist of 101 ways to burn belly fat fastOpens a New Window.. Step three: pound the hell out of this workout.

After 2-3 weeks, toss in a few sets of dips. You can also work in a few different cable flye angles for variety. But for starters, this will do.

THE ELIMINATION WORKOUT SERIESThe 6-move man-boob elimination workout

EXERCISE 1.

PINCH PRESS

—sets

10-12reps

0 sec.rest

EXERCISE 2.

INCLINE DUMBBELL PRESSYou’ll need: DumbbellsHow toIncline Dumbbell Press –

—sets

10-12reps

0 sec.rest

EXERCISE 3A.

DUMBBELL BENCH PRESSYou’ll need: DumbbellsHow toDumbbell Bench Press –

—sets

10-12reps

0 sec.rest

EXERCISE 3B.

FLOOR PULLOVERYou’ll need: BarbellHow toFloor Pullover –

—sets

8-10reps

0 sec.rest

EXERCISE 3C.

BENTOVER 1 1/4 CABLE FLYEYou’ll need: Cable MachineHow toBentover 1 1/4 cable flye –

—sets

8-10reps

0 sec.rest

EXERCISE 3D.

PUSHUPHow toPushup –

—sets

To failurereps

120 sec.rest