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HomeHEALTH & WELLNESSFitness7 Exercises That Can Help You Get Rid Of Man Boobs

7 Exercises That Can Help You Get Rid Of Man Boobs


The chest is one area in a man’s body where unnecessary fat is easily accumulated. This condition is called “man boobs” or gynecomastia. One of the best ways to lose fat is through building muscles -to build chest muscles, you must lift weights in the gym.

Do you want to have a chest that pops out even when you are wearing a shirt? Make sure that you are working all parts of your chest, to have a well-rounded set of pecs.

You can not spot-reduce when it comes to fat loss, but men can still build their chest muscles and lose fat at the same time when working out. Aside from the workouts, nutrition can hasten the burning of fat.

Nutrition will be the big key to helping you lose more body fat, especially when you go farther into your fitness journey.

Let’s take a look the causes of man boobs.

Causes of Man Boobs

The development of man boobs, or gynecomastia can be caused by a variety of factors. Here are some common causes:

  • Hormonal Imbalance:

Hormonal changes, specifically an imbalance between estrogen (female hormone) and testosterone (male hormone) can lead to gynecomastia. This imbalance can occur during puberty, resulting in temporary breast enlargement. Hormonal imbalances can also be caused by certain medical conditions, such as liver or kidney disease, thyroid disorders, or hormone-producing tumours.

  • Medications:

Certain medications can contribute to the development of gynecomastia. These may include anabolic steroids and anti-androgens used in prostate cancer treatment. Certain antidepressants, anti-anxiety medications, and some medications used to treat heart conditions can cause breast enlargement too.

  • Obesity:

Excess body weight and obesity can lead to increased fat deposition, including in the chest area. This can result in the appearance of man boobs, although it may not involve actual breast tissue enlargement.

  • Age:

Gynecomastia can occur in older males due to age-related hormonal changes. As men age, testosterone levels tend to decrease while estrogen levels may remain relatively stable, potentially leading to breast tissue growth.

  • Genetics:

Some individuals may have a genetic predisposition to developing gynecomastia. If a family member has experienced gynecomastia, it may increase the likelihood of its occurrence in others within the family.

  • Substance Abuse:

The use of certain substances, such as marijuana, alcohol, and anabolic steroids, has been associated with gynecomastia.

7 exercises that can help you get rid of man boobs

1) Dumbbell bench press


For maximum toning of the chest muscles, the dumbbell bench press is perfect. This exercise involves three types of presses – flat, incline and decline. If you combine the three types of bench press, you can be sure of a toned chest.

To make the most of the dumbbell bench press, do the following:

  • Lie down on a bench with two sizeable dumbbells on both hands. Ensure your feet are flat on the floor.
  • Bring the weight in line with your chest by bending your elbow. This should be your starting position.
  • Ensure you are looking straight but move your dumbbells upward and slowly towards the ceiling or sky.
  • Finally, bring it back to the starting position. Do 15-20 reps twice per day.

2) ​Push-ups

Get rid of man boobs
Get rid of man boobs

There are various variations of push-ups but all the variations including TRX push-ups, plyo push-ups, decline push-ups, diamond push-ups and one-arm push-ups can get rid of man boobs. Daily push-ups can tighten the chest muscle because you build triceps and deltoids when you do this routine.

To make the most of push-ups to tighten man boobs, do the following:

  • Start with a high plank position with your wrist under your shoulder and your toes tucked in. Your head and toes should be in a straight line.
  • Lower your body slowly towards the ground by bending your elbows. Ensure you go down until you are about six inches to the ground.
  • Move your body away from the floor to return to the top to complete one repetition.

3) Pull-ups

Pull-up is also one exercise that is effective for getting rid of man boobs. This exercise involves hanging from a pull-up bar with your hands. Your palm faces away from you while you lift your entire body with your arm until your upper body is around the chest.

  • Stand at ease with your feet hip-width apart. Leap up and hold the bar with both hands. Ensure your hands are should-width apart and palms facing away from your face.
  • Lift your legs off the ground while your hands are extended. Pull up your shoulders.
  • Pull up yourself upward and engage your muscles.
  • Again lower your body to extend your hands and complete one repetition.

4) Burpees

Get rid of man boobs
Get rid of man boobs


Burpees are a full-body exercise that involves squats, planks, push-ups and jumps. They are intense and effective for improving strength, endurance, and cardiovascular fitness.

To get rid of man boobs with burpees, do the following:

  • Just like the starting position for pull-ups, stand straight on the ground with your shoulder hip-width apart and hands by your side.
  • Place your hands on the ground between your legs in a crouch position.
  • Kick your leg straight out behind your back to get into a push-up position. Lower down into a push-up, then rise.
  • Move your feet forward while hoping, and close your hands to come to a crouch position.
  • Jump into the air in a straight position, reaching your arms over your head. Stand up to complete one repetition.

5) Chest Dips

Get rid of man boobs
Get rid of man boobs

If you want to eliminate man boobs, you can consistently do the chest dips exercise. This exercise is carried out on parallel bars or a pull-up and dip station. Chest dips focus on building the muscles of the chest, shoulders and triceps. The exercise is usually carried out following these steps.

  • Get on the dip station and tightly hold the handles on both sides.
  • Move your elbow away from your body to make it point outwards. Ensure your feet are folded, and knees in line with your body.
  • Take your body lower and keep your elbows out, stretching the chest until your upper arms and forearms make 90 degrees.
  • Move your body back into the starting position after flexing your chest. Repeat the same movement.

6) ​Goblet squat

Get rid of man boobs
Get rid of man boobs

The goblet squat is an exercise that targets the glutes and core muscles. You are required to hold a weight such as a dumbbell or kettlebell close to your chest while performing a squat. It is effective for getting rid of man boobs. To make the most of Goblet squat, follow the steps below:

  •  Stand in a straight position with your feet apart, a bit wider than hip-width.
  •  Hold a dumbbell very close to your chest with your two hands.
  •  Come into a squat by bending your knees and lowering your butt.
  •  Your spine and neck must be kept straight, then return to the starting position.

7) Mountain Climbers

Get rid of man boobs
Get rid of man boobs

Mountain climbing is a dynamic exercise that targets the core, shoulders, and legs. It’s a high-intensity exercise that improves cardiovascular fitness, core strength, and overall body coordination.

Mountain climbers can help you get rid of man boobs by following the steps below:

  • Get into a high plank position with your wrist placed directly under your shoulder and your toes tucked in. Your back should be in a straight line.
  • Bend your right knee to bring it close to your chest, pause and then take it back to its original position.
  • Repeat the same with your left leg and increase your pace. It should look like you are running on your hands and knees.


Man boobs affect the self-esteem of a lot of men who suffer from the condition. Thankfully, the condition is not irredeemable. If you want to get rid of man boobs, get into the gym and carry out all the exercises mentioned above.

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