Gynecomastia is a medical term for an enlargement of the breasts in males, due to a hormonal imbalance. This condition may affect boys and men, and although it is not a serious health concern, it often causes embarrassment and self-consciousness. Although gynecomastia can only be resolved through medication or surgery, excessive body weight can make breasts appear larger. In addition, tightening the chest muscles with exercise, along with medical treatment, will improve the appearance of the chest.
Dumbbell Incline Press
The dumbbell incline press strengthens and firms the pectoral muscles. You will need an incline weight bench and an appropriate set of free weights. Sit on the incline bench with your hips all the way back in the seat and your back pressed into the back rest. The bench should be angled between 45 and 60 degrees. Place your feet flat on the floor, and hold one dumbbell in each hand. Lift your hands above your chest with straight arms. You want your wrists over your upper chest. Turn your palms so they face away from you. Begin to bend your elbows out to either side until they come to 90-degree angles. Keep your forearms perpendicular to the floor. Pause when the weights are about level with your head and then press back up to your starting position. Repeat 12 to 15 times for two to three sets with a 60-second rest between sets.
Pushups
Pushups are one of the best exercises for strengthening and toning the pectoral muscles. Start on your hands and knees, with your palms on the ground slightly wider than your shoulders. Tuck your toes and lift your knees off the floor so that your body is one line from your shoulders to your heels. Contract your abdominal and chest muscles and slowly lower your body down toward the floor in one piece, bending your elbows out to the side. Stop when you are about an inch from the floor and press back up to your starting position. Repeat as many times as possible for two sets with a 60-second rest between sets.
Lying Dumbbell Pec Flye
Choose a set of dumbbells at an appropriate weight for your fitness level and lie down on your back on a weight bench. Hold your arms up over your chest with your palms facing in, toward each other. Keep the muscles in your chest contracted and your elbows slightly bent out to the sides as you slowly move your arms away from each other, lowering the dumbbells toward the floor on either side of you. When the dumbbells are about level with your chest, slowly raise the dumbbells back to your starting position. Repeat 12 to 15 times for two to three sets with a 60-second rest between.
Lying Dumbbell Pullovers
You only need one dumbbell of an appropriate weight for this exercise and a weight bench. Lie down on your back with your head resting at the top of the weight bench and your feet flat on the floor. Hold one end of the dumbbell in the palms of both hands, one overlapping the other. Press the dumbbell up above your upper chest and face so that one end of the dumbbell is hanging down toward the floor. Keeping your arms straight, slowly lower the dumbbell backward behind your head, allowing the elbows to bend slightly. When you begin to feel a stretch through your arms, press the dumbbell back to your starting position, contracting your pectoral muscles and using your chest to do most of the work. Repeat 12 to 15 times for two to three sets with a 60-second rest between.
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