Gynecomastia Exercises You Can Try Today

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Gynecomastia Exercises You Can Try Today


Gynecomastia exercises abound on the web, but few of them actually work as they’re no different from the workouts regular guys do. Since you have man boobs, you’ll need to do special workouts like the following. These workouts won’t produce results overnight, but keep it up and you’re going to get good results.

Dumbbell Workouts

One of the best exercises to get rid of man boobs is to use a pair of dumbbells, either in the 15 or 20 lb. range. Perform the following exercises in a superset. With superset 1A, perform as many reps as you can in 30 seconds then rest for 30 seconds. Do the same for superset 1B, doing as many reps as you can for 30 seconds and resting for a half minute. That’s it for the first round.

Do 4 rounds to complete the superset, rest for a couple of minutes then do superset 2 also for 4 rounds following the sequence given above. Perform the routines 2 to 3 times a week.

  • Superset 1A: Get a pair of dumbbells and lie down on a bench with a 45 degree incline. Your arms should hang straight down with the palms facing one another. Start rowing the dumbbells on the side of your chest by squeezing your shoulders and bending your elbows. Pause at the top and lower the dumbbells.
  • Superset 1B: Stand in front of a box about 6 inches away. Hold one of the ends of the dumbbell with both hands. The dumbbell should be held vertically with your elbows pointed down. Bend your knees and squat, keeping your back arched naturally. Sit on the bench for a few seconds, and get back up with your heels planted on the floor.
  • Superset 2 1A: with each hand, hold the end of a dumbbell and get in the pushup position. Straighten your arms out with your hands shoulder width apart. Perform a pushup and pause when your chest is near the floor. Push yourself halfway up, go down, pause and repeat. While this isn’t easy, it is effective for male breast reduction.
  • Superset 2 1B: Hold a pair of dumbbells in each hand approximately at arm’s length on your sides. Stand up with your knees bent slightly and feet around hip width apart. Bend at your hips without your lower back rounding off and swing your arms back simultaneously. Thrust your hips forward hard and lift your torso until you’re in an upright position. As this takes place, allow your momentum to bring the dumbbells up to your chest.


Apart from weights, you’ll also benefit from a regular cardio workout, as running for 20 minutes will move your heart rate up and burn calories. You can run on the road or the treadmill, it doesn’t really matter provided you do it on a consistent basis. For the first couple of weeks you should run every other day 3 to 4 times a week.

Once your body is used to this you should increase it to 5 days a week, provided you have the stamina for it. If you’re also going to do strength training, take your time and give your body time to adjust. Note: if you don’t have a treadmill at home and there are no good roads to run on nearby, now is a good time to get a gym membership.

If you’ve studying how to reduce male breast and wondering what running has to do with it, the answer is running is great for getting rid of those fatty deposits in your chest. Make sure you’re wearing comfortable clothing while running, and if necessary, wear some support so your chest doesn’t bounce around.


Rowing is also an effective workout for reducing man boobs, as it works out your back muscles, chest and arms at the same time. Rowing in particular is ideal because it removes the fat that has accumulated in your chest for years. Start with 10 minute rowing sessions 3 times a week. After a couple of weeks, increase the frequency by a few minutes until you reach 30 minutes.

Low Impact Workouts

If you’re overweight and not yet capable of doing these workouts, start with low impact exercises. If you can’t run for 20 minutes, try jogging or an elliptical trainer. Swimming is also an enjoyable and effective method for losing weight, and it won’t stress your joints and ligaments the way other workouts do.

Swimming in particular is good because it targets your upper body, and it doesn’t tire you out the way rowing does. Elliptical training also does a decent job keeping your heart rate up, and it doesn’t affect your knees and joints too badly. Of course you’ll gain more benefits from high impact workouts mentioned earlier, but these will also help reduce your breasts.

If you’re over 45 and not in good shape, low impact exercises are recommended, and they’re also ideal for those recovering from sprained ankles / knees, ACL or MCL.

Free Weights vs. Cardio

There really is no point to this debate since you should be doing both. Man boobs take time to treat, and it requires a combination of strength training, cardio and diet. It’s hard to emphasize the importance of each one and how they must be done together: you cannot just have one and ignore the other, otherwise you won’t get good results.

As to how you should start, it depends on your physical condition: if you’re in relatively good shape, start with the dumbbell workouts given above and include running, rowing or other types of cardio. If you’re not in shape, focus on low impact exercises and controlling your diet first.

Is There an Alternative to Exercise?

While these man boobs exercises can be effective, they’re good only up to a point. Exercise also takes a lot of time and it’s not easy. However, there is an alternative and it’s called Gynectrol, a natural food supplement that gets rid of man boobs without causing any side effects. With ingredients like caffeine, gugglesterone, alkaloids and more, it’s far more effective than workouts and produces faster results.


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