Man Boobs Help
Get Rid of Gynecomastia without Surgery

Top 10 Gynecomastia Exercises to Get Rid of Chest Fat & Lose Male Breasts

Gynecomastia Exercises can help if you’re suffering with excess fat around your chest aka male breasts.

Perform these Man boobs exercises to reduce chest fat and also improve your muscle tone.

There is no need to spend months in GYM centers to lose man boobs – just a few simple exercises targeting your chest area will help to strengthen your chest muscle and thus eliminates the flab which give you that embarrassing cleavage.

Tip: In addition to practicing these chest fat burning exercises, it is also advised to reduce your Estrogen levels by taking the Testosterone booster supplements. Our First Choice: ANDROSURGE Estrogen Blocker for Men

Best Gynecomastia Exercises to Reduce Male Breasts Fast

There are several exercises that are meant to improve chest muscle but not all will help you in losing your man boobs. The following are the main and the best exercises to get rid of man boobs.

1.Push Ups

How to Do Push Ups to Lose Man Boobs
Lie on the ground with your face down and use your two hands (forearms) to push up your body into a plow position. Ensure your back is kept straight and you use only your toes and forearms on the floor to hold your body weight. Perform the push ups slowly and hold your position for at least 5 seconds before lowering your body onto the ground. Do this as many times as you’re comfortable and give rest in between the sets.

Tip: If your weight is above the limits or you’re suffering with back problems, you can try the push ups from your knees instead of toes.
Push ups with Knees on the Floor

2.Bench Press

Choose weights that you can easily lift and lie die with your back on the bench. Slowly press the bar (weights) upward before lowering it back to your chest. Do at least 6 to 8 repetitions several times in a day to improve your chest muscle as well as strengthen your upper arms.

Tip: If you don’t have the bench press option, try to lie on your back on the ground and lift free weights at least six to eight times for each rep.

3.Free Weights

Pick up the weights that can be lifted easily and do a series of curl reps. Hold the weights in front of the body at your chest height and slowly raise the weights uptil your chin (beneath the chin). Hold there for at least 3-5 seconds and lower them back to your chest level slowly. Repeat the same for at least 6-8 times several times in a day and you’ll see quick improvement in your chest muscle.

Tip: If you don’t have access to weights at your home, you can use the water bottles (3 or 5 liter cans with hand holders).


The main reason why men get breasts is due to the excess fat stored in the chest area and so any type of aerobic or Cardio workouts will help to burn the fat stored in your body. Instead of walking continuously for 1 hour or so, try to follow the HIIT (High Intensity Interval Training) technique for 20 minutes where in you’ll have to walk slowly for 5 minutes, jog for 3 minutes (medium speed) and then run for 2 minutes (high speed). Again come back to the walking mode and repeat for the second time. Doing so, you’ll burn more calories than walking for 1 hour in a normal mode.

Like all the other chest workouts, this special exercise can also be performed in the comfort of your home and so you don’t have to worry about joining a gym center.

Not many know that such kind of workout exists. This pushups workout can actually reduce man boobs more efficiently as it targets your chest area far more than the regular push-up exercises. For that reason, we wanted to let everyone know about this secret man boobs exercise.

5.Diamond Hands Push-Up Technique

You can perform this pushup exercise by lying flat on your stomach and then stretch out your arms in front of your head pushing the ground. Hands positioned in a diamond/pyramid shape specially work the central part of your pectoral muscles and so it is very beneficial for burning chest fat.

  1. Lay down on your knees with your arms semi-bent and bust kept straight, form a diamond/pyramid shape with your fingers, parallel to your pectoral muscles.
  2. Without bending your elbows outward or arching your back, slowly lower your bust to the floor until your pectoral muscles touch your hands.
  3. Now pushing with your arms, return back to the initial position.
  4. Ideally, you should take 1 Sec to push up and 3 Sec to come down to get the maximum benefits out of this secret man boobs workout.

It not only helps in burning chest fat but also works for toning your abs and the torso.

To be honest, this workout is actually discussed in the Chest Coach System. There are 2 other amazing secret chest workouts that the author reveals in the system. If you’re serious in losing your man boobs, then we recommend you to purchase the Chest Coach System today as there is a great discount going on where you’ll get it for $39.95 instead of the regular price $129.95. Hurry!

6.Chest Supported Dumbbell Row

For this exercise, you’ll need an incline bench and a pair of dumbbells. Lay with your chest down on a 45 degree incline bench and hold the dumbbells with your hands pointing downwards. By bending your elbows, bring/row the dumbbells to your chest side, while squeezing your shoulder blades. Wait in this position for a few seconds and lower the weights.

7.Goblet Box Squat

Stand with your feet 4 to 6 inch width apart. Pick up a single dumbbell in a reverse position with both hands in front of your chest. Now, bend down your knees and do squat. Stay in that position for a few seconds and stand back up. While doing this workout, ensure that you push your hips back.

8.Dumbbell 1 1/2 Pushup

With your hands shoulder width apart, grasp the dumbbell handle with each hand and perform the pushups. Here, you’re performing the regular pushups, but doing so with the dumbbells instead of your hands on the floor.

9.Dumbbell Skier Swing

Stand with your feet hip-width apart and knees bent slightly, hold the dumbbells at arm’s length. Now, swing your arms with the weights up to chest level back and forth simultaneously without bending your hips or your lower back.

Note: You should do each of these exercises for at least 10 to 15 minutes in order to get better results.

These Gynecomastia exercises will not only help you to lose man breasts but will also increase your overall stamina.

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