Gynecomastia is a condition in which the breast tissue in boys and men becomes swollen. Typically this is caused by a hormonal balance between estrogen and testosterone. Sometimes the condition is caused by obesity and excessive weight gain. The only remedy for true gynecomastia is surgery, but if your man breasts are caused by weight problems, gynecomastia exercises may help reduce fat and tone the chest muscles.
Incline Bench Press
The incline bench press allows you to work the tissue of your chest muscles in order to reduce fat and tone your chest. You can use a regular weight bench, simply incline the bench to a 45 or 60 degree angle. Hold a pair of dumbbells in your hands and lie face up on the bench with your feet on the floor. Pull your shoulder blades together and push the dumbbells into the air with your palms facing forward. Inhale and lower the dumbbells simultaneously down to your chest, but landing with your hands slightly wider than your armpits. Exhale and press the dumbbells back up toward the ceiling. Perform three sets of six to eight repetitions.
Decline Push-up
The decline push-up exercise works the upper chest to eliminate man boobs. Grab a chair and place it on the floor where you have some room around it. Lie face down on your stomach and put your feet on the chair. Your feet should be elevated so more stress is put on your upper chest throughout the exercise. Once your feet are on the chair and you are in a decline position, place your hands under your shoulders and lift your chest off the floor. Slowly lower your chest to the floor, making sure your back stays straight. Exhale and press into your palms to lift your chest back to the starting position.
Interval Training
Any aerobic activity will be good for reducing fat that may cause man boobs. Interval training, however, is extremely effective because it involves both aerobic and anaerobic exercise. It involves alternating short, very intense bursts of activity with longer, less intense exercise; for example, jogging for one minute, then sprinting for 30 seconds, then jogging for another minute. According to Jillian Michaels in her book "Making the Cut," studies have shown interval training to be more effective at burning fat while maintaining muscle compared to less intense workouts.
Seated Row
This exercise helps tighten the pectoral muscles so you can develop a stronger chest. Sit on rowing machine with your knees bent slightly and the handles held in your hands, palms facing inward. Retract your shoulders until your shoulder blades are pulled together. Exhale and pull the handles to your chest. Keep your upper body upright throughout the exercise. Inhale and return to the starting position.
