Tips And Workouts For Man Boobs

workout for man boobs

Workouts For Man Boobs


Gynecomastia is the term that is used for man boobs, which affects half the men as per a research by the Cleveland Clinic Journal of Medicine.

Let’s look into the ways that can help get rid of man boobs.


Lose weight to lose man boobs

As per research, gynecomastia is an indication of hormonal imbalance. Breast tissues, both in men and women feed off estrogen. Usually women have high levels of estrogen and men have hormones like testosterone. The male boobs occur as a result of the imbalance in these hormones.

Reduce drinking to reduce man boobs


We all are well aware that alcohol is full of calories. That high amount of calorie intake is anyway harmful for the body but it is also associated with gynecomastia. A research shows that as a result of alcohol intake, production of suppression of plasma testosterone takes place. In simpler words it can be stated that if you have an unwanted cleavage, then you should definitely limit your drinking.

Control diet to control man boobs

Nutrition in a proper controlled sense is what it takes to lose the belly fat. If you restrict your food intake, it has been observed that it acts two way. It reduces the testosterone levels and it also induces something which is termed as “refeeding gynecomastia“.

Workout to reduce man boobs

workout for man boobs

In order to lose the man boobs, the best thing you can develop as an habit is bench press. The reason behind this is merely not that it is the most comprehensive exercise specifically for the chest, but also because that it involves heavy compound movements that control the hormonal ratio.

Gynecomastia is basically the imbalance of the body’s endocrine system along with fat accumulation at unwanted places in the body. Let’s have a look at the ways in which the male boobs can be reduced.

Plyometric Press Ups

workout for man boobs

3 sets of high weights

The emphasis should be on generating the maximum force while performing each set. It has been observed that people who practised only press ups improved by 7%.

Bench Press

5 sets including 5 repetitions

Strength and smoothness should be taken as the prime concerns. The 5*5 protocol is the most trusted method in order to trigger the “acute hormonal response to heavy resistance exercise”.

Dumbbell Flies

3 sets having 20 repetitions

The main aim while reducing the male boobs is to reduce the fat in the body. This exercise should focus on more repetitions rather the ones as above mentioned which include more emphasis on power.

Here the criterion is that the increase in the training period burns more calories.

Close Grip Press Ups


3 sets with 20 repetitions

Here also the emphasis should be on the number of repetitions rather than the strength. Changing your hand position and grip can also create an impact on the results of your exercise.

Our Take

Thus the above mentioned exercises can be effectively used to reduce man boobs. Although these are just the result of hormonal imbalance in the body, the exercises along with diet control are an effective way to reduce the same.

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