Bent over row: Although this sounds like it’s working the opposite muscles you’re aiming for, getting a stronger back – and improved posture – can change the way those man boobs look! Shoulders that are retracted down and back can vastly change the way the front of your body looks, so adding in strength training for the upper back is certainly not a bad thing. And bonus, it balances out your workout and gives you a stronger core as well!

From a standing position, deadlift your barbell off of the floor (although you can also use a cable machine, kettlebells, or even dumbbells for this movement). Keeping your core engaged, hinge forward slightly from the hips, maintaining a neutral spine. With palms facing toward you and arms extended, squeeze your shoulder blades together and bend your elbows to bring the barbell toward your upper abs. Pause at the top, then slowly lower the barbell back to the starting position. Ensure that you aren’t arching your lower spine and that your shoulders aren’t rounding forward as you pull. 

Chest flies: A move that strengthens the chest as well as improving posture by retracting the shoulder blades, chest flies can be done with lighter weights than you might normally consider for chest strengthening movements. This is due to the fact that unless you’re doing the exercise correctly and with proper form, it’s easy to extend too far, causing injury. Starting light on these – and eventually working the weight up when needed – is perfectly fine and will help develop proper movement mechanics.

To begin, lay flat on a bench with a dumbbell in each hand. With feet placed firmly on the ground on either side of the bench, lift your arms up so they are above your chest, with elbows soft. With palms facing each other, slowly lower the dumbbells out to your sides, maintaining a slight bend in the elbows as you lower your arms. Stop once you have reached the level of your shoulders – don’t go below this – and then bring your hands together above your chest.