Workout to get rid of moobs and tone your chest

By:Ariba Khaliq, Onlymyhealth Editorial Team,Date:Feb 25, 2015

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If moobs or ‘man boobs’ are affecting your appearance and hindering your confidence may be it is time to get rid of them. You need proper cardio and strength training to get rid of the moobs.
  • 1

    Is That Peek-a-boo?

    Most men love a great set of breasts- as long as they’re not the one sporting them. More and more men are turning up to get rid of their man boobs or "moobs." Male breast reduction surgeries increased by 6 percent in 2011, according to the American Society of Plastic Surgeons. If you are a man, and you have boobs, you might not need to go under the knife if you’ve got a sagging top. We have got options for you. But first let us learn why some men have moobs.

    Image: Getty



  • 2

    Clinical Gynecomastia

    There are two reasons behind man boobs. The first is a medical condition. Clinical gynecomastia—male breast enlargement, can result from a hormonal imbalance or elevated levels of oestrogen and lowered levels of testosterone. This condition is usually not serious and may go away on its own. However, if you think you have gynecomastia and it continues to persist, you should visit a doctor to find out if medication or surgery will help.

    Image: Getty



  • 3

    Chest Fat

    The second reason is excess fat stored in the chest. Sure, you can run out and buy yourself a manssiere (bra for men), but there might be a better way to get rid of your moobs. You can press them with a fat-loss, muscle-building workout. When it comes to weight loss, you shouldn’t focus just on cardio. You need to build muscle through strength training. It ignites your metabolism, which burns calories and accelerates fat loss.

    Image: Getty



  • 4

    Exercises to Firm Your Chest

    Firm up your chest and shed weight with these supersets—two exercises done back-to-back. Use a pair of 15- or 20-pound dumbbells and do each pair of exercises as a superset. Beginning with exercise 1 A, do as many reps as you can in 30 seconds. Then rest for 30 seconds. Next, do exercise 1 B, completing as many reps as you can in 30 seconds, and then rest for 30 seconds. That's 1 round. Complete 4 rounds of superset 1, then rest 2 minutes before moving on to superset 2 for 4 rounds. Add these supersets to your workout routine 2 or 3 times a week.

    Image: Getty



  • 5

    1 A. Lying Supported Neutral-Grip Dumbbell Row

    Grab a pair of dumbbells and lie chest-down on a 45-degree incline bench. Let your arms hang straight down, palms facing each other. Row the dumbbells to the side of your chest by bending your elbows and squeezing your shoulder blades. Pause and lower the weights.




  • 6

    1 B. Dumbbell Goblet Box Squat

    Stand 4 to 6 inches forward of a knee-high bench or box. Cup the end of a dumbbell with both hands and hold it vertically in front of your chest, your elbows pointing down. Keeping your back naturally arched, push your hips back, bend your knees, and squat. Sit on the bench for a moment. Keeping your heels pressed into the ground, stand back up.




  • 7

    2 A. Dumbbell 1 1/2 Pushup

    Grasp the handle of a dumbbell in each hand and assume a pushup position with your arms straight. Your hands should be about shoulder-width apart, and your body should form a straight line from head to ankles. Bend your elbows and lower your body until your chest nearly touches the floor. Pause, and then push yourself halfway back up. Pause again, then lower your body back to the floor. Push yourself all the way back up to the starting position, and repeat.




  • 8

    2 B. Dumbbell Skier Swings

    Holding a pair of dumbbells at arm’s length next to your sides, stand with your feet hip-width apart and your knees slightly bent. Without rounding your lower back, bend at your hips as you simultaneously swing your arms backward. Now explosively thrust your hips forward and raise your torso until you’re standing upright, while allowing your momentum to swing the weights up to chest level. (Don’t actively lift the weight.) Swing back and forth for the duration of your set.


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