Having man boobs is often the result of a condition known as gynecomastia. This is caused by an imbalance of the hormones estrogen and testosterone according to MayoClinic.com. They are also caused from having poor eating habits and being inactive. In either case, reduce your man boobs by changing your diet and exercising. By including chest exercises in the game plan, you will build metabolically active muscle and give your chest a leaner appearance.
Step 1
Replace all the unhealthy foods in your diet with nutrient-dense foods. Give up the pizza, wings, deep-fried chicken, chips, doughnuts and candy. Eat nothing but lean meats, fruits, vegetables, beans, whole grains and low-fat dairy products. Consume smaller portions of food and eat every two to three hours to keep your appetite under control.
Step 2
Perform cardiovascular exercise to lose weight throughout your whole body. All forms of cardio are effective, but elliptical training also forces you to use your chest muscles. Whatever method you choose, work out three days a week on alternating days. To lose weight, the American College of Sports Medicine recommends 60 to 90 minutes of cardio.
Step 3
Perform incline presses to target your upper chest. Lie back on the incline bench, grab the bar with a wide grip and push it off the supports. Lower it down to the top of your chest slowly and push it straight up in a steady motion. Lift a weight that is heavy enough that you can only do 10 to 12 repetitions. Follow this same guideline with all of your exercises. Have a spotter on hand for assistance to ensure you reach your rep range.
Step 4
Lie face-up on a weight bench to do dumbbell bench presses to target your middle chest area. Hold the dumbbells an inch apart above you with your palms facing your knees. Lower the weights to your sides by bending your elbows and stop when your upper arms parallel the floor. Push back up steadily and repeat 10 to 12 times.
Step 5
Position your hands slightly wider than shoulder-width apart on a weight bench to do incline push ups for your lower chest. Walk your feet backward, fully extend your arms and lift your hips to form a straight line from your shoulders to your heels. Lower yourself down by bending your elbows and stop when your chest is within a fist-width of the bench. Push back up and repeat for 10 to 12 repetitions.
Step 6
Grab dumbbells to do flys for your inner chest. Lie face-up on the flat bench and hold the weights an inch apart above you with your palms facing each other. Bend your elbows slightly and lower the weights to your sides until your arms parallel the floor. Lift the weights back to the starting point and repeat 10 to 12 times.
Tips and Warnings
- Perform four or five sets of your chest exercises and work out three days a week on non-cardio days.
Things You'll Need
- Incline bench
- Weight bench
- Barbell and weights
- Dumbbells
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