Man boobs, moobs, or male breast tissue can be an uncomfortable and embarrassing issue. Fortunately, there are several solutions. One of the best ways to reduce or eliminate man boobs is with exercise. Working out is an inexpensive and healthy way to flatten chest and improve your confidence. By following the right exercises, you can start to see a difference in your physique and self-confidence in no time!
It’s important to understand the difference between gynecomastia and excess fat around the chest area. Some men simply have excess fat on their chest that creates the appearance of moobs. In these cases, exercising and eating a healthy diet will help with weight loss and muscle tone, which will slim down the chest as well as the rest of the body. Gynecomastia is glandular breast tissue that forms in men’s chests due to a hormone imbalance. Man boobs can also be related to a condition called Psuedogynecomastia which is related to fat. Exercise is still be great ways to burn fat and feel better, but that gynecomastia is more of a glandular issue and will not fully go away with exercise. If you have gynecomastia, you should speak to your doctor about other treatments for the condition.
Here are some of the best exercises for getting rid of man boobs:
Cardio Burns Fat
When it comes to losing fat by exercising, cardio is the best option. Many studies have found that it is impossible to reduce fat on one particular area of the body by exercising that muscle group. For example, doing ab exercises will not help you shed belly fat specifically.
Whenever you burn calories through exercising or reducing your food intake, you lose fat evenly across your entire body. Therefore, in order to get rid of the fat around your chest area, you have to burn more calories than you consume. Cardio is a great way to burn calories and slim down your entire body.
You can choose any type of cardio exercise that is safe, enjoyable, and sustainable for you. This could be jogging, cycling, swimming, or any other exercise that gets your heart rate up. If you don’t have much experience with cardio, you should speak to your doctor before you start an exercise regimen so that you know what will be safe and effective.
Losing fat is one half of getting rid of man boobs, and building muscle is the other half. Strength exercises that target your chest will tone the area and increase the muscle mass, which will reduce the appearance of loose skin or sagging breast tissue.
Some chest exercises require the use of weights or gym equipment. Others can be done anywhere with just your bodyweight. Many trainers recommend a mixture of weightlifting exercises and bodyweight exercises to build up the muscles in your chest.
Push-ups are one of the most common and widely-utilized exercises for a reason. They target your chest, core, and arms, so they are a great way to build upper body strength. They also require no specialized equipment, so you can do them at any time and in any place.
Push-ups may seem straightforward, but they do require good form. Make sure you keep a straight torso and place your hands parallel to your shoulders. You should lower yourself until your chest is barely off the ground, keeping your elbows at a 45-degree angle to your body.
Your goal should be to do three or four sets of 10 to 20 push-ups. Everyone is starting off at a different level of fitness, though. Don’t push yourself so hard that you injure yourself. As you build muscle in your chest, you’ll notice an improvement in the number of push-ups you can do.
Bench Press Focuses on Chest
The bench press is a classic weightlifting exercise that involves pressing a weight upwards while lying on a bench. You should hold the bar just outside of shoulder width, squeeze it as tightly as you can, and keep your elbows at a 45-degree angle to your body.
It is recommended that you start by bench pressing just the bar until your get comfortable with the form. You should also always have a spotter when you complete your bench press set.
Cable Fly Help Shape and Reduce Man Boobs
Using the cable fly machine is another excellent way to strengthen your pectoral muscles and reduce man boobs. First, set the pulleys to chest height, and stand between the two stacks. Then, raise your arms to your sides, face your palms forward, and walk a few steps forward to create tension. Slightly bend your elbows and pull your hands toward each other in arcs in front of your body. Try to complete three sets of ten reps. As you build strength, you can increase the number of sets and reps.
If you are new to working out with weights or using gym equipment/machines, you should definitely consult with a trainer to understand proper form and movement for each exercise bsefore getting your workout routine started. A trainer can also work with you on your exercise goals and help put together a plan to help you reach it.