6 Exercises To Get Rid Of Man Boobs

Man boobs can be embarrassing at times. Do these 6 exercises to get rid of your man boobs.

Puru Bansal
Written by: Puru BansalPublished at: Jul 07, 2021Updated at: Jul 07, 2021
6 Exercises To Get Rid Of Man Boobs

Men and women both have oestrogen in their body. Since men have lower levels of oestrogen and higher testosterone levels, breast tissue is not developed like that in women. However there are several medical conditions which can result in swollen breast tissue or breast tenderness in men. This condition is referred as Gynecomastia. This condition is usually caused by some problem with testosterone level, leading to higher levels of oestrogen. In majority of situations it is because of having excess fat in chest. Even though fat cannot be triggered for exact point, we can shape our muscles and try to bring down extra fat from out body. Here are some exercises which you can do to get rid of man boobs. 

6 Exercises to Get Rid of Man Boobs

1. Bench Press

The bench press is one of the classic exercises for chest workouts. It helps in burning fat around the muscles of chest and tones it to give it a good shape. It also builds strength and provides an extra cut in the pec muscles. For this exercise:

  • Lie down on the bench with palms faced upwards.
  • Chest should be straight and tight. Initially your hands should touch both sides of your chest, and then put the weights in your hands.
  • Now push your hands above towards the ceiling of the room. Then bring down the dumbbells slowly and back to initial position.
  • Repeat this exercise 10 times with set of three.


2. Sprints

It is not easy to get rid of man boobs, hence multiple exercises needs to be done. Sprints are a good way to burn fat elements from your chest. Sprinting accelerates fat loss in your body and makes your body burn fat rapidly. If you have noticed most of the runners and sprinters have well-cut toned chest, this is a result of running regularly and utilizing most of their upper and lower body. To reduce your man boobs one person must aim to sprint 7-10 times for 45 seconds each. This can be done on the treadmill or on the 200 metre race track. Do not forget to take rest of around 2 minutes after each sprint, so that dehydration does not occur.

Also Read- 6 Signs You Are Doing More Cardio Than Required

3. Reverse Cable Pulls

This is an important exercise which people miss out when training to make their chest. To get rid of man boobs as well, a person needs to focus both on his chest and the back muscles to tone them. If you only work out on your chest then after a certain point your toning will stop. Hence as important as chest is for back, similarly back is also important to make your chest look good. Reverse cable pulls works on your back to gain strong core so that chest muscles can also work well.


To do this exercise, one should stand with legs shoulder width apart. Then bend over with weights or cable machine handles in your hands. Your hands should reach close to the flow. Now grip the left handle from right hand and right handle from left hand. Try to do a back fist punch with power. Hold the position for 2 seconds then slowly bring it back to original position. Repeat this exercise 12 times with a set of four.

4. Plank To Push-ups

To build strong upper body and reduce man boobs, it is a good way to go for some floor exercises. Plank to push-ups is an exercise which is combination of push-ups and plank. You have to do both of these simultaneously. Basically from a plank position, you need to do a push up which tones the chest muscles in a great way. 

To do this exercise:

  • Get into a plank position. You body alignment should be straight; elbows bent at 90 degree angle and then engage your abdominal muscles.
  • Check your body alignment in the mirror for clarity. Do not let your hips or back get low or up in between.
  • Then while maintaining this position, come up to your right hand on the floor with back straight.
  • Repeat this in similar way from the left.
  • In the beginning, do this exercise for 30 seconds and then gradually keep on increasing time.

Also Read- 7 Exercises To Get Rid Of Hip Fat

5. Standing Cable Fly

Cables actually provide natural resistance and therefore are able to target chest in a better way. Standing cable fly is good for burning chest fat and building strength. This targets the pec muscles and the whole core. The good part about this exercise is that you can feel the fat burning and transformation becomes visible. To do this exercise grab the handles in a staggered athletic stance, then make sure you are far enough for tension to come into play. Start with palms facing out, then bring your palms towards your chest and squeeze for 2 seconds. Then release the tension and bring hands back down to the side of the body. Repeat this exercise in 3 sets with 10 reps each. 


6. Peck Deck Machine

This exercise is done on peck deck machine, and as the name suggests it makes your pecks visible and tones your chest. This helps in getting rid of man boobs and extra fat stored on your chest. For this exercise, adjust the seat so that handles are at comfortable position of your height. Then sit down and grab the bar handles, bring them forwards and exhale as you contract your chest. Then return back to starting position with inhaling and filling your lungs with air. Do this exercise in 3 sets, 12 times each. Remember to keep your elbows little bent and back straight for maximum effect on your chest.

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