Need advice on getting rid of mits !

[G-Zero]

Since getting back in the saddle, I'm slowly dumping excess weight, but whilst my legs are bulking back up and my stomach is starting to shrink, and as embarrassing as it is to openly talk about it, my mits are showing no sign of relinquishing their hold.

Now for those of you that are not au fait with the term 'Mits', this is a term that came to me recently via my good lady and her pals, and it is a crude reference to 'Moobs' or 'Man boobs' ! I don't need to spell the rest out.

Seriously though, I hate the thought of going to gyms and was wondering if any of you have any good home exercises that will firm up my upper chest, without bulking me out too much, as I'm fairly broad and don't want to end up muscle bound.

Thanks.

 

[Herzog]

Generally, more repetitions of a lighter weight are better for toning that fewer repetitions using a heavier weight (which tend to build muscle).

For example, lie on the floor with a bag of sugar in each hand (or a full/half full water bottle), stretch arms out (i.e., like a cross), and keeping your arms straight, bring them up so they're above your chest. Repeat 3 sets of 10. If this is too hard, perhaps decrease the weight a bit.

 

[Cubist]

Don't worry about the muscle-bound thing, it's not very likely, and you need a bit of tone by the sound of things. The fly exercises Herzog describes are good, and you can vary the part of your chest they work by inclining your back to about 45 degrees and doing the same repetitions.

Press ups will also help, and have the added benefit of working your core strength at the same time as your chest and arms. You need good technique to benefit though, so start off with your hands just wider than shoulder width apart, and if you aren't in practice, do them from your knees. You should be able to do ten in a row from your knees, but don't worry if you have to build up to that. Don't kid yourself though, you need to put the effort in!! Concentrate on a full press-up, ie from locked out elbows to upper arm parallel to the floor. One good one is better than five "cheated".

Do as many as you can, rest for a couple of minutes and then do as many as you can again. A third set should be all you need , twice or three times a week.


In order to do them properly you need to have a completely rigid "engaged" core so that your back doesn't bend and your bum doesn't stick up in the air. Once you can comfortably do ten from your knees as described, try doing some from your toes. Again, a rigid core will be key to success.

Once you've got those off to a tee, go back to your knees and put your hands on the floor closer in, right under your chest, thumbs touching each other. Press-ups from here will work the upper pecs as well as the main mass, but are harder than the wide stance ones. If you can do ten of these from your toes you'll have done really well.

When you're ready, alternate the two for three sets each.
Stop if you feel dizzy!

 

[G-Zero]

Thank you both - Started today with your suggestions

 

[ebournecyclist]

The above will help, but keep in mind that 'spot reducing' fat content is a bit of a myth. You will be burning fat from your body as a whole but some areas (most typically in men is the waistline) will reduce at a slower rate. Along with the above and your cycling make sure your caloric intake and balance of fats, proteins and carbs is right and supports your goals.

Exercise alone is ok to a point but exercise and a spot on diet is the healthiest and probably quickest way to arrive at your goals.

 

[italiafirenze]

The above will help, but keep in mind that 'spot reducing' fat content is a bit of a myth.

What he said.

My advice, ride harder and stop worrying, you'll get those things eventually.

And I do believe the appropriate term is "Bitch Tits".