Exercises To Reduce Male Breasts

The fat that causes male breasts may not affect the body the same way belly fat would, but it can still cause self-consciousness. To remedy this situation, exercises can be done to tone the muscles and burn the fat.

Cardio

Cardiovascular exercise is necessary whenever weight loss is an issue. All forms of cardio will burn fat throughout your entire body, including your chest. Running, swimming, biking, elliptical training, kickboxing and jumping rope are all good examples. Aim for at least 45 minutes of cardio per session, and do it three times a week on nonconsecutive days.

Bench Presses

Bench presses target the center area of your chest, and they are performed with a bench and barbell. Lie face-up with your knees bent and feet firmly planted on the floor. After placing your hands in a wide grip on the bar, push it off the supports and hold it straight above you. Slowly lower the bar, lightly touch your chest, and push it back up. Continue for 10 to 12 reps.

Incline Presses

Incline presses are performed on an incline bench and target your upper chest. You can use a barbell or dumbbells to do these. Lie back on the bench and hold the dumbbells straight above you with your palms facing your knees. Slowly lower the weights to your sides by bending your elbows. Once your upper arms parallel the floor, push the weights up and repeat 10 to 12 times. When doing this exercise, keep your core tight and do not let the weights bang into each other.

Incline Push-Ups

Incline push-ups are body weight exercises that target your lower chest. By using a stability ball, you can increase the muscle fiber recruitment. Place your hands shoulder-width apart on the ball and walk your feet backward to place your body at an angle to the ground. With your toes hip-width apart, your arms extended and back straight, slowly lower yourself toward the ball. Once your lower chest lightly touches the ball, push up and repeat for 10 to 12 reps. Maintain a tight core throughout.

Dumbbell Flys

Dumbbell flys target the inner chest area and can be done on a flat bench. Lie face-up while holding the dumbbells straight above your chest. Your palms should be facing each other and the dumbbells should be about an inch apart at this point. With a slight bend in your elbows, lower the weights to your sides until your upper arms parallel the floor. Slowly return the weights to the starting point and repeat for 10 to 12 reps.