Upper Chest Exercise That Will Help You Get Rid of Man Boobs for Good

Men are increasingly deciding on surgical options to get rid of man boobs, fast and permanently. According to the Plastic Surgery Statistic Report  by the American Society of Plastic Surgeons, male breast reduction surgery is in the top 10  most popular plastic surgery procedures for men in 2020. Men with gynecomastia often feel uncomfortable and, regardless of weight or fitness, look out of shape due to the feminizing appearance of excess breast tissue. 

Prominent breasts in men, also known as man boobs or “moobs,” are a significant source of anxiety for men when changing in locker rooms, at the beach or pool, or anywhere they might take off their shirt. This mental anguish results in men wearing loose-fitting clothes and never taking off their shirts in public. For many men, gynecomastia symptoms also cause embarrassment and impact intimate relationships and their overall wellbeing. 

It is estimated 30 % of men will develop gynecomastia at some point in their lives. This development occurs when testosterone levels are off-balanced with estrogen levels. The hormonal imbalance is most likely to occur during puberty or between 50 to 69. However, male breast cancer is rare and occurs in less than 1% of men.

One of the best ways to get rid of man boobs and look fit is with high-intensity cardio exercises for weight loss, combined with intense upper chest workouts. This means concentrating on a pectoral muscle workout plan. Gynecomastia exercises to get rid of man boobs and grow muscle will not work for every man with puffy nipples because gynecomastia’s main cause is male breast tissue. More often than not, gynecomastia surgery is eventually needed for a permanent solution.

Cardio Exercise for Fat Loss

Cardio exercise for weight loss and to burn fat results in fat loss to the entire body and will significantly reduce the excess body fat component of the chest, which causes man boobs and belly fat. To achieve the best from your overall chest workout plan, you will need to lose fat on your chest, and your workout plan should include aerobic exercise. You may even find that you have pseudogynecomastia, which is caused by excess fat rather than true gynecomastia. 

The other component to lose man boobs fast is with a proper diet. In addition to a balanced diet, the type of food you eat may help to reduce gynecomastia symptoms.

The Five Best Chest Exercises to Build Muscle

The primary chest muscles are:

  1. Pectoralis major
  2. Pectoralis minor
  3. Serratus anterior.

Upper Chest Workout Plan

Exercises that isolate your upper chest, mainly the pectoralis major muscle, in strength and bulk, will give you pecs that display chest development and defined chest muscles. This can help to give you bigger muscles and reduce gynecomastia. For any chest workout plan to build bigger muscles, chest exercises need to be performed at least twice a week, although if you can fit in three or even four, you will more than likely see much faster results.

For maximum benefit and more success with these exercises and to build upper body strength fast, the proper position for chest exercises is at a 25-45 degree incline. The five exercises below can be done alone, as a weight lifting day or after a cardio workout.

The key is to perform six to eight reps with heavier weights rather than ten or more reps with lighter ones. Although you will need to pace yourself,  lifting too much weight will pull muscles, so work your way up to lifting heavier weights. The exercises below require a barbell rack. If you don’t have one or space for one, it is time to hit the gym. Joining a gym will also give you access to a wide variety of gym equipment, which can help to build muscle fast.  

In addition to these chest area-specific workouts, which focus on the pectoral muscles, another way to help build muscle and definition is with push-ups, which you can do anywhere. 

1. Incline Dumbbell Press

This is a basic barbell exercise to build up the entire pec area and upper arms.

  • Sit back on a bench inclined at 35-45 degrees.
  • Holding a dumbbell in both hands, bend your elbows and place your hands at your chest
  • Inhale, then exhale as you raise dumbbells over your chest, arms straight
  • Inhale and lower to your chest.

The broad pec muscle group affected is shown in the image below.

How to Do an Incline Dumbbell Press | Openfit

The Incline Dumbbell Fly 101 | How to Exercise Your Upper Chest!


2. Low Cable Crossovers

The exercise can be done one arm at a time or using both arms to build the lower pectoralis muscle. 

  • Position the cable pulleys about the ankle height 
  • Position yourself about 3-4 feet in front of the machine with feet apart
  • Keep the arm straight and raise the right arm diagonally in front of your body
  • Allow the arm to cross the midline.

The lower pectoralis muscle affected is shown in the image below.

Best Chest Fly Exercise (Dumbbell Flys Vs. Cable Flys)

The Best "Push Pull Legs" Routine For Muscle Growth (Based On Science)


3. Reverse Grip Barbell Bench Press

The reverse grip barbell bench press arm exercise helps to build muscle in the shoulders and upper chest.  

  • Sit on a flat bench or a bench inclined at 35-45 degrees
  • Grasp the barbells about chest level with the palms facing toward your face, about shoulder with apart  
  • Elevate the bar directly above the chest area with the arms straight and palms facing toward your front
  • Finally, lower the barbell slowly.

The upper pectoralis muscle affected is shown in the image below.

Chest Builder: Reverse Grip Bench Press (Plus Workout) - American Grit

How To Do Incline Reverse-Grip Barbell Bench Press (Chest) – Fitness Volt

4. Landmine Chest Press

This bar weight chest press can also be done on your knees and builds all the upper chest muscles.

  • Place the end of the bar in a safety box or at the bottom edge of the wall
  • The top bar end should be positioned at the shoulder as the starting position, with the elbow bent
  • Use both hands, raise the bar in the air until your arms are straight
  • Lower and begin again (repeat for four to six reps).

How To: Landmine Chest Press | Muscular Strength

Landmine Two Arm Chest Press

5. Incline Dumbbell Flyes

Dumbbell flyes performed in the incline position are another excellent way to tone all of the upper chest muscles at once.

  • Sit back on a bench inclined at 30 degrees
  • Hold the barbells in both hands and are raise with straight arms above the chest
  • Lowered, keeping a bend in the elbow, dropping the arms at the side but keeping them at shoulder height. 
  • Feel the tension across the chest, then raise the weight directly above the chest.

Dumbbell fly exercise. Studio shot over white.


FAQs About Gynecomastia

What Can I Do to Lose “moobs”?

A combination of gynecomastia exercises and the correct diet to help reduce gynecomastia symptoms and overall body fat; is the most effective way to reduce “moob”  without surgery.

How Can I Get Rid of Puffy Nipples if I Have a Lean Body and Work out Regularly?

A lean body means that you have low-fat stores. Puffy nipples are due to breast glandular tissue, which defines gynecomastia. This symptom is likely to require male breast reduction gynecomastia surgery.

Can Exercise Target Chest Fat?

Intensity cardio exercise can reduce chest fat, but no specific exercise will target “only” chest fat. The bonus is that cardio exercise reduces your total body fat percentage, helping to improve your entire body shape. As described in the exercises above,  you can target muscle development in the chest, which will build muscles and increase weight loss. 

What Should I Eat to Lose “Moobs”?

There are many diets for weight loss and reducing chest fat. One of the essential articles regarding weight-loss strategies is from the Mayo Clinic.

What Are Man Boobs?

The clinical term for Man Boobs or Moobs is gynecomastia. Gynecomastia is defined as the benign growth of the male breast glandular tissue. This is caused by increased estrogen levels and decreased testosterone levels. Gynecomastia symptoms can also be due to health conditions, medications, or steroid use.

Pseudogynecomastia is male breast enlargement caused by excess fat and can be drastically improved with the proper diet, weight loss, exercise, and liposuction. Many men who have concerns with “man boobs” or “moobs” are in this group. The amounts of testosterone are average, and hormone levels are balanced.

For personalized information about gynecomastia plastic surgery procedures, please complete Dr. Delgado’s inquiry form



Miguel Delgado, M.D., F.A.C.S is a world-renowned Board-Certified Plastic Surgeon granted by the American Board of Plastic and Reconstructive Surgery and a member of the American Society of Plastic Surgery and Aesthetic Society.  Dr. Delgado has a surgical practice solely dedicated to cosmetic plastic surgery. He specializes in gynecomastia surgery and is the medical director of Gynecomastia.org. This is the oldest and largest gynecomastia forum dedicated to supporting, educating, and providing solutions for men with breast enlargement.  Dr. Delgado celebrates 30 years of practice in San Francisco, California. He was voted the “Best Plastic Surgeon of 2017-2020.” 

Dr. Delgado Bio


Dr. Delgado, MD is a world-recognized plastic surgeon and specialist in the treatment of male breast enlargement, also called gynecomastia. He has developed new techniques and owns and operates gynecomastia.psstage.com, which has become the largest gynecomastia forum in the world. Dr. Delgado holds the two most coveted credentials; the certification by the American Board of Plastic Surgery and membership in the American Society of Plastic Surgery.