While strength training alone will not burn a large amount of calories while you are doing them, they will help increase your lean muscle mass, which carries the responsibility of determining how man calories you will burn on a daily basis. Besides this, weight training will help with the development of strong and shapely upper chest muscles so that when those man boobs melt away, you will have a nice solid chest there to take their place.

Listed below are five of the best strength training exercises you can do to get that rock solid chest to come out from hiding.

1- Seated Chest Press – To do a seated chest press you will need to sit with your back flat against the machine and push the weights straight out horizontally as slow as possible, and then return to the starting position just as slow. Repeat this process 8 to 12 times all while maintaining controlled and steady breathing. TO get the best effect do four sets of 8 – 12 reps.

2- Cable Crossovers – To start this great exercise you will need to attach the handles to both sides of a pulley station, stand with your arms fully extended at shoulder length, your feet firmly planted about shoulder length apart and your elbows slightly bent. Using mostly your pectoral muscles, pull your hands together and cross them in front of you. For the best results do four sets each containing 8 to 12 reps.

3- Incline Flyers – To do an incline fly you will need to sit on an incline bench at a 45 degree angle with dumbbells held above your head. Slowly lower your hands out to the side until they reach shoulder level and then bring them back up to their starting position. Again for best results, complete four sets of 8 -12 reps.

4- Bench Press – A fairly simple exercise, but there is nothing wrong with a refresher. To do a proper bench press lie with your back flatly on the bench and slowly push the barbell directly up, and then slowly bring it back down. You will also want to make sure that your back does not lift up off of the bench at any point and that you are inhaling on the downward motions and exhaling on the upward motions. As with the others, you will see the best results by doing four sets of 8 – 12 reps.

5- Push-Ups – A great exercise for your upper body that can done practically anywhere is the push-up. To do a proper push-up you will start by placing your hands on the floor about shoulder width apart, and then lower your body until your nose is just about touching the floor and then push yourself back up. To get even more out of your push-ups trying do clap push-ups. The difference being that when you push up from the ground do so with enough force to raise yourself high enough off of the ground to clap your hands before planting them back onto the ground. For best results do four sets of as many push-ups as you can.