Gynecomastia Exercises – Can You Get Rid of Man Boobs Through Workouts?

by Matt on March 4, 2014

Gynecomastia exercises that help to get flat chestEnlarged breasts can certainly be a sore point for a man since it is a primarily female attribute. Whether it is the physical inconvenience of having engorged mammary glands or the embarrassment that comes with such condition, those who suffer from gynecomastia would certainly look for ways to get rid of it permanently.

Just as weight loss can be successfully addressed by working out, gynecomastia exercises can also be an effective solution to man boobs.

Listed below are a few recommended man boobs exercises to get rid of gynecomastia, as well as lose weight at the same time.

Daily Cardio Routine

20 Minute Running Session

Getting your heart rate up is paramount in calorie burning and running is just about the best way to get your pulse going.

A 20-minute running session, whether on a treadmill or on the open road is an ideal way to start your new active lifestyle.

For the first two to three weeks, you can stick with running every other day, which translates to 3-4 times per week.

You can increase the frequency of your runs after the first month, or you can even go for 5 to 6 days per week, if you have developed the stamina for it.

If you already have a treadmill at home, now would be a good time to take full advantage of the machine.

If not, you can consider getting a trial membership at a gym (some gyms do offer trial programs or month-to-month memberships for clients who do not wish to commit to a long-term contract) until such time your body get used to regular physical exertion.

Running can be a challenge for men who have enlarged breasts, so it would be a good idea to invest in comfortable workout clothing as well as supportive wear for your chest to prevent bouncing while you workout.

Rowing Routine

Another man boobs exercise that has been proven to work is rowing, which involves working out the chest as well as arm and back muscles.

This particular exercise is great for getting rid of excess fat that accumulated in the chest over the years.

You can start with 10-minute sessions for the first two weeks (3 times per week), until you gain the strength and endurance to do the exercise for 30 minutes everyday.

Rowing routine

Low Impact Man Boobs Exercises

Many who suffer from gynecomastia are not in the best shape to begin with, which is why it is necessary to start with low impact exercises before moving on to more demanding workouts such as free weights, etc.

Swimming and elliptical training are two of the most effective man breasts exercises that do not stress the joints and ligaments too much the way running does.

Swimming targets the upper body almost as effectively as rowing, but it does not cause too much fatigue even when done for more than an hour.

Similarly, elliptical training is also good for keeping your heart rate up, except it does not impact your knees and ankles the way running on a treadmill does.

Low impact routines are highly recommended for men aged 45 and above, or those who are nursing injuries such as torn aligment (ACL, MCL), sprained knee/ankle, etc.

Want to lose man boobs faster? Click here to learn how to add Gynectrol to your exercises for the best results.

Strengthening Gynecomastia Exercises /Weight Lifting

When you make it through cardio and interval training (and gained good results), it is time to move on to more complex routines such as weight lifting.

At this point, your man breasts should have already shrunk at a manageable level (still visible but not too conspicuous as before) which means you can start the final stages of the process.

Lifting is an excellent way to develop chest muscles and get rid of whatever is left of your man breasts.

Cardio exercises are just one part of the exercise discipline you need to build when you want to lose your man boobs.

You also need some exercises to strengthen your chest area. This is now a more efficient “targeting” exercise. Here are some of the best strengthening exercises for the chest area:

1. Seated chest press

Doing this exercise starts with you sitting with your back completely flat against the machine. It is important that you start by slowly pushing on the weights straight, moving outside in a horizontal motion. Slowly return to your starting position.

The key here is to have steady movement. Do not forget to control your breathing while doing the chest press. Do 8 sets with 12 repetitions for each set.

Seated chest press exercise for getting rid of man boobs

2. Cable crossovers

Start this exercise by hooking up the handles to the pulley station. Stand with extended arms in the shoulder level, slightly bend your elbows and plant your feet apart (shoulder width).

Slowly bring both of your hands together and cross them in front of you. Return to your original position and do it all over again. Perform 8 sets of this exercise with 12 repetitions for each set.

Cable crossover exercise reducing man boobs

3. Incline flyes

Start this exercise by sitting on an inclined bench in a 45 degree angle. Hold the dumbbells above you and then lower your hands out to your sides.

Make sure to do this without dipping the height of your arms below your shoulder level. And then get the dumbbells up above you again like you are hugging someone in front of you. Repeat this 12 times for each set (do a total of 8 sets for this exercise).

Incline flyes exercise for building flat chest

4. Bench press

Start this exercise by lying in your back against the bench. Slowly press the barbell upward directly above you. When doing this make sure that your back does not leave the flat surface of the bench.

As you press on the barbell, breathe out. As you let it go down, breathe in. Do four sets of this exercise with each set having 8 to 12 repetitions.

Bench press exercise to get flat chest

5. Push ups

Push ups is one of the best exercises to flex the muscles in the chest area. And it can be done anywhere, even in the comforts of your home.

Place your hands on the floor, shoulder width apart and lower yourself to the floor so that you nose is almost touching the surface. Push yourself up slowly. Steady movement is again the key to this exercise.

To add a little bit of intensity, you can try doing the clap push ups or also called the plyo push ups. As you go down to the floor, push your weight up vigorously so that you are suspended in the air.

As you are floating up, clap your hands before going back to the push up position.

Another way to add more challenge to the push up routine is to elevate your feet on a bench thereby subjecting your upper body to more weight as you go up and down for the push up motion.

Push ups exercise helping make chest flat

6. Chest dips.

Chest dips are great for building your chest muscles and reducing man boobs. To learn about this very effective chest exercise read my article here.

Boot Camp Courses

If you have time and money to spare, you might also want to consider enrolling in a boot camp course. There are highly specialized courses offered for men who want to lose weight, specifically in the chest area.

It is important to note that boot camp is intense and physically demanding so it is not for the faint of heart. The instructors are mostly trained body builders and some are retired military personnel who have seen combat and are particularly adept to physical training.

Enhancing the Effects of Man Boobs Exercise

While exercises can certain work wonders for your man breasts, there are ways to hasten the process even more.

There are a number of products that you can use while doing the exercises, such as gynecomastia pills and topical creams.

Gynectrol is a potent gynecomastia pill that is designed to reduce breast size by increasing testosterone production while simultaneously lowering estrogen levels in the body.

It is often the case that men with enlarge breasts have very low levels of testosterone (the hormone which controls secondary sexual characteristics in male), so oral supplementation may be necessary to correct the imbalance.

Breast reduction creams such as Gynexol also bring a great deal of improvement when used in combination with oral pills and exercise.

Gynexol is particularly useful since it is formulated not just for burning off lipids in the breasts but also for chest sculpting.

The Triple Treat Method

The combination of doing gynecomastia exercises, taking pills, and using breast reduction cream is indeed a potent regimen that can guarantee results faster than other methods.

While there is no single best way to approach the process of male breast reduction, using a combination of different solutions certainly increases the odds in your favor.

As far as the gynecomastia exercises go, it is best to start with something that your body can tolerate. It is not wise to just dive into complex routines before you are ready as it can cause injuries, which would be counterproductive and dangerous to your health.

Once you have a competent workout plan in place, the rest is easy to figure out. The supplements and topical cream mentioned above are among the best products today and you can find out more how they work by reading up on reviews and customer testimonials.

Gynecomastia is no laughing matter, but it is a condition that can be resolved using the proper method and your personal commitment to the process.

Check these Effective Male Breast Reductions Methods:



{ 22 comments… read them below or add one }

Carl Lupica January 6, 2017 at 2:23 am

Hello to everyone thanks for all of your help.



Prateek February 13, 2017 at 5:02 pm

Hi i have lump inside my nipple area i think its not a normal lump….its hurts sometime

what exercise should i do to decraese it ??


Matt February 17, 2017 at 10:26 am

If you have a lump inside your nipple you should go to a doctor to check it. I’m not sure if any exercise would be right for it. Exercise are more effective for burning fat from chest area and this way reducing man boobs.


William Vallespir February 21, 2017 at 1:35 am

This is all bullshit i was a cross country runner and a rower i still have man boobs this is all a lie i eat the right foods and stay far away from sugar keep by protien still have them i used to use the ERG all the time which by the way is the nickname for the rowing machine shown in the picture varsity in 3 sports still got them plain and simple if you have them because your a fatass lucky loser lose weight if you have them because thier genetic your fucked


Matt February 21, 2017 at 10:53 am

Hi William. I agree to some degree with you, as in some gynecomastia cases only surgery is effective to get rid of it.


abhinash manilal May 11, 2017 at 7:08 pm

Hi iam 18 years old and my body weight is around 86 ..not a fatty person …I refuse to wear tshirts as my nipple is bulging outside that makes me sad….no paining or tissue inside ….not looking like woman’s boobs …..give me some suggestion


Arturo Encinas June 16, 2017 at 3:10 am

You may have gynecomastia, just to clarify, gynecomastia is the abnormal growth of breast in males and its related to extra tissue growth not fat. Pseudogynecomastia its just abnormal breast growth due to fat not tissue.
Pseudogynecomastia can be corrected with diet and exercise while gynecomastia will require surgery in most cases since is just tissue.


atul June 30, 2017 at 7:40 am

Hi I m atul I m 17years old my left chest is imbalance due wrong chest workout plz tell me how to balance it I feel ashamed to wear fitting shirt ..


Berg July 4, 2017 at 4:27 pm

Thanks for the wonderful information. I’m 57 and I’ve been suffering from ginecomastia since my 20’s but I always though I’d have to live with it. Lately, (at this age!) it started to bother me somehow. I’m 5’7″, 150 lbs, no body fat, except for a little spare tire. I have the type with lumps, not fat. Is there any hope for me, besides surgery?
Thank you!


Matt July 6, 2017 at 9:56 pm

Hi Berg. It’s hard to answer your question. I’m not able to say if anything would be effective for you except surgery. Have you checked your breast with any specialist?


Berg July 11, 2017 at 4:34 pm

Hi Matt, thank you for the reply. I haven’t consulted a specialist, but will do it soon. Thanks.


Mohamed ahmed July 30, 2017 at 4:57 am

Hi am Mohamed I am 12 years old and I think I have gynocomestia or man boob’s. it’s been really hard for me to take my shirt of in Public I’ve had them about 2 years now every time I try to tell my doctor I get scared please help


Arya October 7, 2017 at 7:58 pm

Hey there Mohamed, I’ve dealt with gynecomastia for almost 30 years now and it started since I was about your age, first of all I know how U feel about the issue but U should consider the fact that it’s totally normal for a boy in his adolescence (40 percent) to go through this (specially if you are overweight) and it probably will be over after your maturity, my advice for you is lots and lots of “exercise” and don’t be scared to consult with a physician or a family member after all that’s what they are there for! wishing U best of luck!


Paul August 6, 2017 at 4:35 am

Hi m 22yrs old and 74kg weight 6’1″ height..
Wen i was teen (16yrs) i used to feel lump under my nipple nd it used to hurt.. But now lump is still there but it does not hurt. I am performing daily exercise related to gym and cardio, but still i feel a small lump under my skin nd its quite minute in size but enough to identify bulging out from tshirts i wear. How can i get rid of it completely? Shall i continue with exercise or surgery?


Matt August 8, 2017 at 7:57 am

Hi Paul. It’s great that you are exercising and your lump doesn’t hurt you, however, you should still definitely check it with a doctor. Most of the time this kind of lumps are completely safe but it’s always better to be sure. Also, in some cases exercises won’t be enough to eliminate it completely. That’s why you should diagnose it before decide if a surgery would be a good option for you.


JD August 9, 2017 at 2:36 pm

Any exercises for home? I am not showing up in a gym… Not with these!! 🙁


Matt September 5, 2017 at 8:43 pm

Definitely, you can workout at home on your chest. The series of press-ups could be very effective like a sequence described here.


jack October 13, 2017 at 3:46 pm

hey how i do the surgey please


Sid November 30, 2017 at 2:32 pm

Sir is that taking pills n cream has side effects?


Matt December 1, 2017 at 9:34 am

Hi Sid. If you use pills or a cream containing only natural ingredients you shouldn’t experience any side effects. Pills and cream reviewed and recommended on this site are all natural supplements so are safe to use.


tama clarke February 1, 2018 at 6:59 am

Hi there I’m 29yrs old n on my left side chest looks like a man boob was wondering any ways or workouts to get get rid of it. I’ve had it since I was 14yrs old can u please help thanks


Matt February 6, 2018 at 11:47 am

I don’t really know exercises for just one side of the chest. All exercises described in the article could be helpful, however, if have already tried exercising and had no positive results you should check your condition with a specialist. As you said you have it for 15 years so probably it’s worth to examine it properly.


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