Exercises to Reduce Man Boobs

If comes down to getting rid of unwanted fat to reduce man boobs.

Exercises to Reduce Man Boobs – Introduction

People carry fat in different ways. As you are reading this either you carry your fat in your chest or someone you know carries their fat in their chest. This chest area fat is what gives the appearance of breasts, or man boobs. Having man boobs can be really hard on your self-esteem. You won’t want to go shirtless at the pool, or even wear any type of snug shirts or tops because they show the world you are a man with breasts.

Fortunately, getting rid of man boobs is fairly simple, and doesn’t usually require any type of medical intervention aside from diet and exercise.

Exercises to Reduce Man Boobs – Diet and Cardio

Your man boobs are simply excess fat. You are carrying your weight in your chest, giving you the appearance of man boobs. This means that by losing fat weight, you should be able to get rid of your man boobs fairly easily. The first thing you are going to have to do in order to start losing weight and losing your breasts is start cutting calories and engage in regular cardiovascular exercise. By losing fat weight, you will lose extra fat from all over your body, and some of it will certainly be lost from your chest.

Exercises to Reduce Man Boobs – Building Muscles

The next thing you are going to have to do is muscle building exercises. These can be any of your body’s large muscles. But there are five chest toning and strengthening exercises which will significantly build chest muscles. And since muscle mass helps burn calories, building muscle in your chest will help you get rid of your man boobs. These pectoral specific exercises include bench press, incline bench press, decline bench press, butterfly press, and push-ups. When these exercises are added to a reduced calorie diet, regular cardiovascular exercise, and the building up of the larger muscles in your body; your man boobs will start to shrink in no time.

Flat Bench Press

The flat bench press exercise is fairly simple. It can be done with a set of dumbbells, or with a barbell. In this exercise you lie flat on a weight bench, and hold the weight right at your nipple level. You then push your arms straight up, exhaling as you press, then inhaling as you bring the weight smoothly back to your chest. This exercise is going to help build all over chest muscle mass.

Incline Bench Press

The next exercise is the incline bench press. You are going to adjust the weight bench so that it is slightly elevating your head and shoulders, and repeat the same motion as you did for the standard bench press. The incline bench press will work the top of the pectoral muscles.

Decline Bench Press

The decline bench press is the exact opposite of the incline press. You will adjust the weight bench so that your head and shoulders are on a slight decline, and then proceed with a bench press motion. The decline bench press is going to help target the bottom part of the pectoral muscles.

Butterfly Press

Butterfly press is also done on a flat weight bench. You will hold dumbbells in your hands, arms out to the sides as if you are on a crucifix. You will then raise your arms and bring them together in front of you, exhaling as you lift, inhaling as you lower your arms back out to your sides. This exercise will work the outsides of your chest muscles close to your armpits.

Push-ups

Finally push-ups require no special equipment other than a space with enough room to lie down. You can adjust the exact location in your pecs you are exercising by adjusting your hand position on the floor. Be sure to keep your body straight as you raise and lower yourself, exhaling as you push yourself up, and inhaling as you lower yourself to the ground. This will work your chest all over, as well as your upper arms, and your core and back.

Exercises to Reduce Man Boobs – Summary

Losing your man boobs is going to occur by losing fat weight. Through cutting calories, regular aerobic exercise, building the larger muscles in your body and by doing some chest-specific exercises; you will be able to firm up your pectoral muscles, and burn the extra fat you are carrying in your chest. Your man boobs will begin to disappear right before your eyes.