Man boobs are the result of an accumulation of fat on the chest area. Workouts to lose them consist of chest exercises that are performed from multiple angles. By building as much muscle as possible, you can help tone your chest and reduce the appearance of the boobs. Do 10 to 12 reps, three to four sets of chest exercises, and work out on three nonconsecutive days a week.
Elliptical Training
Elliptical training is a type of cardio exercise that can help you lose man boobs in two ways: it burns calories which in turn can reduce the fat on your chest, and when pushing the handles forward during your workout, you are toning your chest muscles which can help improve their definition. Perform 45 to 60 minutes of elliptical training, three days a week on alternating days.
Incline Bench Press
The incline bench press works your upper chest. Lie back on the bench while holding dumbbells an inch apart above you with your palms facing your knees. In a steady motion, lower the weights to your sides by bending your elbows. Once your upper arms parallel the floor, push back to the start and repeat. You can also do this exercise with a barbell by placing your hands on the bar with a wide grip and lightly touching your chest when you lower it down.
Flat Bench Press
Flat bench presses target your middle chest area. Lie face-up on a weight bench and grab the barbell with a wide grip. After lifting the bar off the supports, hold it straight above you with your arms extended. Slowly lower the bar down to lightly touch your chest, push it back up and repeat. You can also use dumbbells to do bench presses.
Ball Push-ups
Incline push-ups on a stability ball work your lower chest muscles. By using the ball, you will be forced to recruit maximal muscle fibers to help maintain stability. Place your hands shoulder-width apart on the ball and place your toes hip-width apart on the floor behind you. In a steady motion, push yourself up until your arms are fully extended, your core is tight and your back is straight. Slowly lower yourself down until your chest is close to the ball, push back up and repeat.
Ball Squeeze
Ball squeezes, or bear hugs, are done with the aid of a workout chair. These work your inner chest muscles. Sit on the workout chair with your back against the backrest and your arms wrapped around the ball with your hands on the widest point. In a controlled motion, press into the ball with your hands as hard as you simultaneously hug the ball into your chest. After you have held for a second, slowly release the pressure and repeat for a set of repetitions.
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