Swollen breast tissue in boys and men is a condition called gynecomastia. As many as one in three men may be affected by the condition, according to GynecomastiaExercises.com. Gynecomastia can be a source of embarrassment and can be difficult to cope with. Exercises that improve your overall physique and exercises that target your chest muscles might reduce your fatty breast tissue and tighten and tone your chest.
Cardiovascular Exercises
If obesity is the cause of your gynecomastia, regular cardiovascular exercise might be your solution. To lose weight, the American College of Sports Medicine recommends 60 to 90 minutes of moderately intense physical activity, five days a week, for healthy adults under age 65. Moderately intense means you should be working hard enough to increase your heart rate and break a sweat. Examples of cardiovascular exercises include brisk walking, jogging, swimming, hiking and competitive sports. Burning fat and ultimately losing weight might reduce your fatty breast tissue.
Dumbbell Chest Presses
The dumbbell chest press works your chest muscles, or pectoral muscles, and your shoulders. To do a dumbbell chest press, you need two dumbbells of equal weight and a weight bench. You should choose weights that will provide adequate strain for three sets of 10 to 12 repetitions each. Lie flat on the bench with your feet on the floor. Holding one weight in each hand, start with your arms bent and the weights at mid-chest level. Slowly push both weights up at the same time, forming a triangle at the top. Slowly bring both weights back down to mid-chest level. Exhale during exertion, as you push the weights up, and inhale as you bring the weights back down. Rest in between each set.
Push-ups
Push-ups can give you a more defined, muscular chest. Push-ups can be done at the gym or in the comfort of your own home. To see results, you should do push-ups consistently over time. To do a push-up, lie on your stomach on the floor, placing both hands on the floor below your shoulders. Push up, straightening your arms. Keep your body aligned and your abdominal muscles tight. Go back down, bending your elbows. Exhale as you push up and inhale as you go down. You can vary the positioning of your hands on the floor, putting them closer together or farther apart to work the various chest muscles. The number of push-ups you can do should increase over time.
Other Considerations
A qualified trainer can suggest additional exercises to reduce your gynecomastia symptoms. However, if exercises are not effective over a period of time, talk to your doctor about other treatment options. Obesity is not the only cause of gynecomastia. In fact, it is most often caused by an imbalance of the hormones estrogen and testosterone. Gynecomastia may go away on its own once your hormones have leveled off. However, medications that balance your hormone levels may be an effective treatment for gynecomastia. Surgery to remove excess breast tissue should be a last resort.
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