Best Exercises for Man Boobs


Any man with gynecomastia (man boobs) will tell you it’s downright embarrassing. Man boobs are excessive breast tissue growth that’s caused by excessive levels of estrogen in men. Although a man’s body has some estrogen, it should be dominated by testosterone for masculine physical features such as strong chest to appear. If you live a sedentary lifestyle, you are most likely to develop a pair of man boobs.

But if you have them that’s not the end of the world since there are many ways to get rid of man boobs. Surgery has been a popular option with American Society of Plastic Surgeons data showing a 6% increase in 2011. However, you don’t have to torment yourself with the hidden fear of the surgery; try these exercises instead:

1. Dumbbell pullover


The dumbbell pullover is a classic compound exercise that puts your chest and back on the spot. It’s an all-time favourite workout for famous bodybuilders like Arnold Schwarzenegger. This exercise targets the opposing muscle groups simultaneously and is best for shedding excess chest fat.

Your chest and the back are the main movers during the dumbbell exercise. The back muscle (latissimus dorsi) is responsible for the pulling movement when the weight is at the lowest point. On the other hand, the chest muscles take over when your arms are perpendicular to the bench.

How to do the dumbbell pullover

  1. Lie on your upper back and bolt upright to the bench and loosen up your hips slightly.
  2. Hold a rigid (not adjustable) dumbbell above the chest and bend your elbows a little.
  3. Gently lower the dumbbell over and away from your head all the way until the upper arms line up with your torso.
  4. Slowly pull the dumbbell up and above your chest. The idea is to do the exercise slowly so as to feel the stretch.
  5. To get the best results, start with 3 sets with about 10-12 repetitions per set. Perform the exercise regularly (at least three times a week) and observe consistency.

2. Incline bench dumbbell presses


This is another great compound push exercise that targets the clavicular head or the upper pectoral muscles of the chest. The movement is classified between the vertical and horizontal movement. The front deltoid or anterior and the triceps branchii act as the synergists (support muscle group) during the movement.

How to perform incline dumbbell bench presses

  1. Preparation: hold two dumbbells (with both palms of your hands facing each other) atop your thighs and lie supine on an inclined bench (angled at 45-60 degrees). Place your feet firmly on the ground or a strong raised platform. This will help you to maintain a flat to normal body curvature. Pull your shoulders back and down to make commendable contact with the incline
  2. Use your thighs to push the dumbbells up, lift them gently in unison or one at a time and hold them at your shoulder width. Once at shoulder width, rotate the wrists forward and ensure both of your palms face away from each other. This should be your starting position.
  3. Inhale and use your chest to push the dumbbells up. Once at the top lock your arm and hold for some seconds before lowering the dumbbells.
  4. Perform 3 sets (10-12 repetitions per set). For a start do the exercise 3 times a week.

3. Decline push-ups


This is a popular classic workout that is crafted to be simple. The decline pushups target the overall fitness of your upper body. It works the muscles of your chest, back, and shoulder. Your pectoralis major and the clavicular in particular benefit enormously from this equipment free training regimen.

How to perform decline push ups

  1. Kneel on the floor in front of (at a considerable length) an elevated platform (bench, chairs, etc.).
  2. Place your hands on the floor and ensure they are slightly wider than your shoulder width.
  3. Place your feet on the elevated platform and raise the entire body. Ensure it’s in a plank position, that is, the abdominal area is tensed, arms are extended, and the body is straight.
  4. Bend both arms (at 90 degrees) to lower your upper body to the ground. Push up your entire body till the arms are completely extended.
  5. Perform three sets (10-12 repetitions per set). For a start do the exercise 3 times a week.

4. Incline barbell bench press


This is another great workout to get rid of the man boobs. The exercise is different from the regular flat bench press in that it focuses on the upper chest to eliminate the sagging.

How to perform the incline barbell bench press

  1. Lay on an inclined bench with both feet firmly on the ground. Let your shoulder blades be retracted and the back arched. The angle of the bench should be 45 degrees, but in case that’s not comfortable adjust the angle until you find your sweet spot.
  2. Press the barbell in an upward explosive motion and ensure you feel pressure on the upper chest. Inhale during the upward motion and breathe out upon release.
  3. Bring the barbell down slowly.
  4. Repeat 2 and 3.
  5. Perform 3 sets (10-12 repetitions per set). For a start do the exercise 3 times a week.

5. Smith machine incline bench presses


Another superb exercise for man boobs is the smith machine incline bench press. This is a fantastic workout that ensures the movement is uniform and the weight is low hence doesn’t require a spotter.

How to perform the smith machine incline bench press

  1. Place an adjustable bench under the machine. Hold the barbell with both hands slightly wider than your shoulder width.
  2. Lower the babel gently close to your chest but do not let it come into contact with the chest.
  3. Push the bar in an upward explosive movement and take a deep breath. Exhale as you lower or release the bar.
  4. Perform three sets (10-12 repetitions per set). For a start do the exercise 3 times a week.


These supersets are designed to help you get rid of the man boobs. The workouts will not only target your chest muscles but also blast your back muscles. The will help you to build these muscles and boost your metabolism. Once that is achieved you will regain your hormone profile and bring the testosterone levels back to normal.

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