Gynecomastia is a condition that causes breast enlargement in males. A hormonal imbalance most often contributes to this condition, which causes the breast tissue to swell, according to the Mayo Clinic. While gynecomastia does not cause pain or indicate a serious health concern, it can make a young boy or man feel self-conscious about his appearance. In order to remedy this condition, your physician may recommend chest exercises to tighten skin tissue and reduce the amount of overall fat on the body, which will in turn reduce breast tissue.
Step 1
Engage in cardiovascular activities to burn calories that can reduce excess fat on the body. Because breast tissue is chiefly composed of adipose, or fat, tissue, losing weight can reduce gynecomastia symptoms if you are overweight. Examples of recommended exercises include jogging, sprinting and stair sprints, according to Gynecomastia Exercises. Engage in these activities most days of the week for best weight loss results.
Step 2
Perform a chest or bench press to work the pectoralis major muscles of the chest, according to Exercise Prescription on the Net, an American Council on Sports Medicine-endorsed exercise website. These large muscles are responsible for most of the arm movements in the body. To perform, lie on your back on a weight bench. Take the weights in your hands and slowly lower them down toward the chest. You may require a spotter to ensure the weight is not too heavy to lift back up. Return to your starting position and repeat eight to 12 times, performing three full sets.
Step 3
Perform tricep dips to isolate and tighten the middle chest muscles in addition to the triceps, according to Shape Fit. To perform, place your hands on a chair or bench with your fingers pointing away from your body. Extend your legs in front of you or place them flat on the floor --- whatever your preference. Slowly bend the arm to bring the elbows closer to the back of the chair. When you have reached as low as you can go, return to your starting position.
Step 4
Work your upper chest by performing the incline dumbbell fly exercises. While seated on an incline bench, take one weight in each hand --- heavy enough for your arms to be tired after eight to 12 repetitions and place your arms forward, slightly bent at the elbows, in front of your chest. Slowly lower the weights toward the ground, keeping the slight bend in the arms. Return to your starting position and repeat for eight to 12 repetitions and three full sets.
Things You'll Need
- Free weights
- Bench or chair
