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Exercises to Get Rid of Gynecomastia

by
author image Christina McDonald-Legg
Christina McDonald-Legg has been writing about health, wellness and travel since 1999. Her articles have appeared in "Colures Magazine" (London), "The Sunday Times" (Dublin), "The Connacht Tribune" (Galway) and "The Seattle Post-Intelligencer," and been featured online by the U.K. Department of Health. McDonald-Legg holds a Master of Arts in journalism from the National University of Ireland.
Exercises to Get Rid of Gynecomastia
Man doing a push up. Photo Credit g-stockstudio/iStock/Getty Images

Overview

Gynecomastia is a condition commonly referred to as "man breasts." According to the Gynecomastia Organization, it is common in adolescent boys and 90 percent of the time the symptoms disappear as adolescence wanes. However, if the symptoms don’t disappear there are some exercises that help tighten the chest muscles. In some cases, exercise alone will not get rid of male breasts and surgery is the only remedy.

Interval Training

Interval training involves short, intense exercise alternated with longer, less intense exercise. An example of interval training would include running intensely for 30 seconds, followed by two to three minutes of less intense jogging or walking. This type of training keeps your body burning more calories, even after you are finished working out, and it elevates your metabolism to get rid of gynecomastia. Perform interval training exercises daily to burn more fat and calories and reduce male breasts.

Push-Ups

Push-ups work to tighten the muscles in your upper chest and reduce male breasts. In addition, this exercise gets your blood moving and incorporates a good cardio workout. Kneel on the floor with your hands positioned a little wider than shoulder-width apart. Extend your legs behind you so your body forms a straight line and is parallel with the floor. Lower yourself towards the floor until your chest touches the floor, keeping your back straight. Pause at the bottom, then push up through your chest, returning to the starting position. Once you become proficient and strong enough, have a spotter place a 10-lb weighted plate between your shoulder blades so you are working against some resistance.

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Dumbbell Incline Press

The dumbbell press performed on an incline works your upper chest in order to create a lifting effect on your chest fat. This will make your chest appear more elevated and less saggy and help reduce gynecomastia. Hold a pair of dumbbells in your hands and lie on your back on an incline bench resting at a 45-degree angle and place your feet firmly on the floor. Be careful not to arch your back throughout the exercise. Hold the dumbbells so your palms are facing forward and press them together to the ceiling, with your elbows fully extended. Inhale and slowly lower the dumbbells to a level even with your upper chest but wider than your armpits. Exhale and press the dumbbells back up towards the ceiling.

Seated Row

This exercise works your pectoral muscles to develop a stronger chest and eliminate man breasts. The rowing action tones your chest so the muscles don’t look saggy. Sit on a seated rowing machine with your knees slightly bent. Grasp the handles so your palms face each other, pull your shoulders back and tighten your spine. Exhale and pull the handles toward your chest without leaning backwards. Inhale and slowly release your elbows back to the starting position.

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References

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