This Upper Chest Workout Will Help You Lose Your Man Boobs for Good

To get rid of man-boobs, men are increasingly deciding on surgical options. Male breast reduction surgery rose by 32 percent from 2000 to 2017, calculated by the American Society of Plastic Surgeons. By 2019 gynecomastia surgery was the fourth most common cosmetic-plastic surgery procedure for men.

Men with gynecomastia carry the stigma of someone out of shape with a feminizing appearance. Prominent breasts in men, also known as man boobs or ‘moobs,’ are a significant source of anxiety for men in locker rooms, the beach or pool, or anywhere they might take off their shirt. This mental anguish results in men wearing loose-fitting clothes, forward posture, and never taking off their shirt in public.

As much as 30 percent of men will develop man-boobs at some point in their lives. This development occurs during periods of life when the testosterone levels are off-balanced with estrogen levels. The hormonal imbalance is likely to occur during puberty or between the ages of 50 to 69. Male breast cancer is rare and occurs in less than 1% of men.

The best technique to get rid of man boobs and look fit targets intense upper chest workouts. This means concentrating on a pectoral muscle workout plan.

Muscle growth or muscle strength does not work for every man with puffy nipples because gynecomastia’s main culprit is actual male breast tissue. It is often the case that male breast reduction surgery is eventually needed for a permanent solution. Before the main topic of pectoral muscle exercises, we should also discuss intensity cardio exercises.

Burn Off High Body Fat to Lose Weight

Cardio burns extra fat which causes fat loss to the entire body but also burns breast tissue fat which reduces enlarged breasts. Cardiovascular exercises will significantly reduce the excess body fat component of the chest and belly fat. So, your overall plan to lose weight should include aerobic exercises.

The other component to lose your man-boobs fast is a proper diet. You want to have a balanced diet, but the type of food choices are necessary as well. Read the section in gynecomastia.org, “Foods to avoid,” which will discuss the food that is low in estrogen activity and high In testosterone content.

4 Awesome Chest Exercises Get Rid of Your Man Boobs

We have discussed diet and cardiovascular exercise; let’s build upper body strength and chest muscle.

Exercises that isolate your upper chest, mainly the pectoralis major muscle, in strength and bulk will give you pecs that display chest development and lifts the enlarged breast tissue.

An excellent way to get started is to perform these chest exercises at least twice each week for the best workout routine. You will have much success with these exercises and build upper body strength by doing your chest exercises at a 25-45 degree incline which is the proper position for maximum benefit. Do the five exercises below twice per week as a weight lifting day or after a cardio workout.

Select weights that may be slightly heavier to perform 6-8 reps than ten or more reps.

Too much weight will pull muscles, so work your way up to lifting heavier weights. A barbell rack is an excellent tool to have when lifting weights becomes a routine workout. If you don’t have space, all gyms have a barbell rack. A gym membership will offer all of the equipment options.

In addition to these chest area-specific workouts which focus on the pectoral muscles, there are push-ups that can be done anywhere. There systems that specialize in push-ups for each section.

Upper Chest Workout Move #1: Incline Dumbbell Press

 

How to Do an Incline Dumbbell Press | Openfit

 

Sit back on a bench inclined at 35-45 degrees. Holding a dumbbell in either hand, 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. This is a basic exercise to build up the entire pec and upper arms. These are basic barbell movements, and you can see the broad pec muscle group affected below.

 

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

 

 

Upper Chest Workout Move #2: Low Cable Crossovers

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

 

Position the cable pulleys about the ankle height. Position yourself about 3-4 feet in front of the machine with feet should with apart. Keep the arm straight and raise the right arm diagonally in front of your body. Allow the arm to cross the midline. The exercise can be done one arm at a time or both at the same time to build muscle. This exercise works on the lower pectoralis muscle. See the picture below.

 

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

 

 

Upper Chest Workout Move #3: Reverse Grip Barbell Bench Press

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

This exercise can be performed either flat on the bench or inclined at 35-45 degrees. Grasp the barbells about chest level with the palms facing toward your face about shoulder with apart.  The bar must be held securely. Elevate the bar directly above the chest area with the arms straight and palms facing toward your front. Finally, lower the barbell slowly.

The reverse grip barbell bench press is one of many excellent bench press exercises and arm exercises to build up the upper chest.

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

Upper Chest Muscles Workout Move #4: Landmine Chest Press

How To: Landmine Chest Press | Muscular Strength

 

Determine the proper bar weight so that you can perform 4-6 reps. 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. The exercise can also be done on the knees.

Landmine Two Arm Chest Press

 

Upper Chest Muscles Workout Move #5: Incline Dumbbell Flyes

incline dumbbell flyes – BodyBuilding Step

The starting position is in the incline position at 30 degrees. The barbells are held in both hands and are raised with straight arms above the chest. The barbells are 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 again directly above the chest.

FAQ’s

What Should I be Eating to Lose “moobs”?

The overall goal is to lose weight by diet and exercise to reduce the overall fat stores and swollen breast tissue. Also by avoiding foods reduce estrogen levels and boost testosterone levels. A significant section on gynecomastia.org and a “foods to avoid.”

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

If you have a lean body, this means that you have low-fat stores. The puffy nipples are due to breast gland tissue which defines Gynecomastia. This condition may require male breast reduction surgery. A good review article by the Mayo Clinic can be read here.

Can Exercises Target Chest Fat?

Intensity cardio exercises can reduce chest fat but also reduces overall your overall fat or fat tissue. You can target muscle development in the chest, which will add to a more masculine look and weight loss. The goal is to lower your total fat percentage.

What Should I Be Eating 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 here.

What Are Man Boobs?

Man Boobs or Moobs is also known as Gynecomastia. Gynecomastia is defined as the benign growth of the male breast gland tissue. This is caused by increase estrogen levels and decreased testosterone levels. It can also be due to health conditions or medications.

Pseudogynecomastia is male breast enlargement due to excess fat. This can be drastically improved with weight loss and a gynecomastia procedure. Diet and exercise, avoiding junk food, and substitute for real food will reduce excess fat.

Many men who have shame with “man boobs” or “moobs” are in this group. The amounts of testosterone are average, and hormone levels are balanced.

Starting position is in the incline position at 30 degrees. The barbells are held in both hands and are raised with straight arms above the chest. The barbells are 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 again directly above the chest.