How to Get Rid Of Man Breasts Through Exercise

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Men can develop fat or excess tissue in their chest area, which many people call "man breasts." It may be caused by weight gain or other factors. If you have developed excess tissue in your chest area, it’s important to see your doctor to rule out an underlying condition. [1] If your excess tissue has developed as a result of weight gain or a mild case of gynecomastia (a hormonal imbalance), you can help get rid of male breasts by sculpting your chest muscles with strength training and by losing fat with cardiovascular exercise and a healthy diet. [2]

Part 1
Part 1 of 3:

Cardiovascular Exercise

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  1. Although weight training can build muscle mass — which consumes more calories and therefore increases your metabolism and improves your physique — this cannot be viewed as getting rid of excess tissue in a specific spot. You’ll need to be more active throughout the day and do some type of cardiovascular exercise. [3] Simple changes like walking instead of driving or taking the stairs instead of the elevator can help you burn calories and fat. Consider wearing a pedometer to count how far you walk in a day.
  2. Combining weight training with cardiovascular exercise and a healthy diet can help you get rid of excess body fat, including in the chest area. Sensible weight loss is one to two pounds per week. Doing some type of exercise or activity five to six days a week can help you meet overall weight loss goals and get rid of excess breast tissue more quickly. [4]
    • Do least 150 minutes of moderate activity or 75 minutes of vigorous activity every week. Aim for at least 30 minutes of daily cardio to reduce breast tissue. Break up your workouts up into manageable sections if you’re just starting. For example, try two 15-minute workouts.
    • Choose activities that challenge your body and that you enjoy. It may take a little trial and error to find what works and what you like. Consider activities such as walking, jogging or running, rowing, swimming, or biking. You can also use machines such as an elliptical, stair trainer, or rowing machine. Keep in mind that team sports, running outside with your kids, or even activities like jumping rope or on a trampoline count towards your weekly exercise.
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  3. Boot camps, spin, aerobics, and cardio burn classes that use free weights and other equipment are a great way to start building muscle and reducing fat in all areas of the body. They can also motivate you if you have a hard time doing workouts alone. Sign up for a class that you do three to four times per week, with a day of rest in between. These classes often have the added benefit of teaching you proper form, which you can apply when you work out at home or on the go. [5]
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Part 2
Part 2 of 3:

Strength Training

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  1. Do some strength training exercises that can help boost your chest muscles. Adding muscle also speeds up your metabolism and helps you burn more fat, which may reduce the amount of tissue in your chest area. [6] You can choose to do weightlifting exercises such as pec flyes or use your own body weight with moves such as pushups to sculpt your chest muscles and burn excess calories and fat.
    • Perform one set of eight to 12 reps of each exercise to start. Gradually build up to three sets as you get stronger.
    • Keep in mind it is impossible to "spot treat" weight loss — that is, you can't lose fat in just one specific area. Doing a ton of chest exercises may give you really great pecs, but may not affect the fat that covers the muscle. That's why it is important to combine strength training with cardio, too.
  2. Do push-ups . One of the most effective ways to sculpt your chest muscles is by doing push-ups and variations of them. Push-ups target your chest muscles and the smaller muscles around your chest area. In addition, they can help build back and abdominal muscles, which can help you slim down overall. [7]
    • Get into a plank pose. Keep your arms straight and your hands slightly wider than your shoulders. Bend at your elbows and lower your body until your chest nearly touches the floor. Remember to keep your abs and leg muscles engaged.
    • Try half-plank, or knee, push-ups if you are unable to do push-ups in a plank position. To do this, start on your hands and knees instead of the plank position, then adjust so that your head, torso, and knees are all in a straight line. [8] Aim to get your groin, chest, and chin to touch the ground at approximately the same time. Your hips should not bend.
    • Consider adding push-up variations such as military push-ups, chest squeeze push-ups, and archer push-ups after three to four weeks to give your chest a new challenge.
  3. Pressing any amount of weight up from your chest can also help to strengthen your chest muscles. From chest presses to bench presses, doing a variety of these exercises can help you define chest muscles. [9]
    • Lie on your back on a bench with a weighted bar or dumbbells to do chest presses. Hold the weight at your lower ribs, bend your elbows, and press up until your arms are straight. Stay at the top for one second and then slowly lower your arms back to your original position. Start with 5 lbs. (2.3 5kg) and work up to more weight once your form is good and you can safely finish three sets of 10 repetitions at the current weight. This allows not just the muscles but also the connective tissues in your shoulders, elbows, and wrists to strengthen and support more weight.
    • Try different presses every three to four weeks to challenge your muscles. You can choose from a variety of options such as incline or decline presses, neck bench presses, dumbbell around the world, close grip bench presses, and squeeze presses.
  4. Pulling your arms together, which is called a flye (or fly), is another great way to sculpt your chest muscles. [10]
    • Lie on your back or stand at a slight incline. Use two 5 lb. (2.3 kg) weights and hold one in each hand, arms extended straight above your chest with your palms facing each other. Slowly open your arms wide, as though spreading your wings. Then slowly bring your arms back up.
    • You can perform flyes using a resistance band, too. Stand and anchor the band at about hip-height (try wrapping it around a column or door handle), holding one end in each hand. Start with your arms open, then bring your hands together in front of your chest, then slowly open again.
    • Vary your flye routine every three to four weeks to challenge your chest muscles. Try incline or decline flyes, cable flyes, and even single-arm variations.
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Part 3
Part 3 of 3:

Lifestyle and Dietary Changes

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  1. Make sure to see your doctor before you start any weight lifting or weight loss program. This is especially important if you’re doing so to get rid of man breasts. Your doctor will check to see if you have a condition known as gynecomastia, which causes male breast tissue to grow and is the result of a hormonal imbalance. [11] Gynecomastia can also indicate a more serious disease such as male breast cancer.
    • Let your doctor know why you scheduled the appointment. Give her information about when you first noticed the excess breast tissues, if you’ve had any pain, and if you’ve put on weight. Depending on the examination and any tests you may have, your doctor could diagnose you with gynecomastia or pseudogynecomastia, which happens as a result of fat deposits without an underlying hormonal imbalance. [12]
    • Listen to your doctor’s advice on treatment for either condition. In most cases, men with mild gynecomastia and pseudogynecomastia can use diet and exercise to reduce fat deposits in their chests. Your doctor may ask to see you every three to six months to ensure that you don’t have any underlying conditions. [13]
  2. Just as getting exercise is important to ridding yourself of excess tissue on your chest, so is rest. In fact, getting insufficient rest can cause you to gain weight. Giving yourself a rest day or two every week and getting at least seven hours of sleep per night can help you lose weight and unwanted fat on your chest. [14]
    • Take at least one rest day every week. This promotes muscle building and recovery. A rest day doesn't mean you just sit on the couch, however. Try something gentle and restorative, like yoga or a leisurely walk, on these days.
    • Aim for eight to nine hours of sleep every night and get no less than seven hours. Grab a 30 minute nap if you’re tired during the day. [15]
  3. Calories play an important part of how much weight you lose, which is why it’s important to eat three balanced and healthy meals every day. Choosing whole, nutrient-rich foods can help you lose weight and gradually excess tissue on your chest. [16]
    • Eat 500 – 1,000 calories less than your current caloric intake. This is a good rule of thumb to follow when cutting calories and losing weight sensibly. Do not eat fewer than 1,500 calories a day because this can be harmful to your health and slow your metabolism, which will make you feel miserable and impede weight loss. [17]
  4. As a part of your daily diet, get food from the five food groups of fruits, vegetables, grains, proteins, and dairy. Vary your selections to get the widest range of nutrients. Healthy foods generally have a lot of fiber, which can keep food cravings at bay. [18]
    • Try whole fruits and vegetables including strawberries, apples, blackberries, spinach, and sweet potatoes. Eat whole grains including whole wheat pasta or bread, brown rice, cereal, or oatmeal. Eat lean cuts of meat like chicken, fish, and pork as well as cooked beans, nut butters and eggs for protein. Eat low-fat cheese, cottage cheese, yogurt, and drink cow and nut milks for your dairy.
  5. Junk food often tastes great and comforts people, but if you’re trying to lose weight and get rid of fatty tissue on your chest, it is your worst enemy. Junk and unhealthy foods have high fat and calorie content, which hinder weight loss, and offer very little nutritional value. [19]
    • Stay away from starchy foods made out of refined carbohydrates like white bread, pasta, rice, and baked goods. Avoiding these foods altogether or replacing them with healthy, whole grain alternatives can help you lose weight.
    • Look for hidden sugar in your food by reading product labels. Sugar can also contribute to weight gain. If you see terms including corn syrup, sucrose, dextrose, fructose, or maltose, try and avoid the product.
  6. Eating healthy to lose and maintain weight is something you should do for your lifetime. If you’re trying to lose weight, you might be excited to completely overhaul your diet; however, this might cause you to revert to bad eating habits later. Gradually changing can help good habits stick for life and may keep you from developing excess tissue on your chest again. [20]
    • Start by swapping unhealthy choices for whole foods. For example, eat brown rice instead of white rice. Add more vegetables to your plate than meat or carbs. Try air-popped popcorn instead of eating potato chips. If you’re looking for crunch, try carrots or cut veggies.
    • Allow yourself one cheat day every week to keep cravings at bay and minimize the risk of overindulgence. But remember that a cheat day doesn't mean making up the extra calories you cut out during the week. A cheat day means allowing yourself a moderate to small sized portion of a food you have cut out of your diet. For example, on your cheat day, you might allow yourself one piece of fried chicken and a tablespoonful of potato salad with your green leaf salad and veggies.
  7. One way to track calories and make sure you’re getting enough nutrients is to write a meal plan. This can also help you from falling back into bad eating habits. [21]
    • Write a plan that includes three meals and two snacks daily. Have different foods at each meal. For example, have cup of non-fat Greek yogurt with fresh berries, one slice of whole wheat toast with sugar-free jam, and black coffee for breakfast. Build a salad with different vegetables, grilled chicken, and a homemade vinaigrette for lunch. Have cut veggies for a snack. For dinner, try salmon with a small salad and a side of steamed mixed vegetables. If you want dessert, have apple slices sprinkled with cinnamon.
    • Make sure to anticipate any meals you may have at restaurants. Consult online menus or call ahead to a restaurant see what healthy choices they offer. Choose a couple of different healthy options and write these on your plan. Avoid caloric pitfalls like buffets, bread baskets, dishes with heavy sauces, and fried foods.
  8. If you’re eating healthy and doing exercise, it’s important to get enough water every day. This can promote weight loss and your overall wellbeing. Aim to get about 9 cups (2.2 liters) of liquids every day if you are a woman and 13 cups (3 liters) of liquids if you are a man, or even more if you are active. [22]
    • Avoid high-calorie beverages like soda, juice cocktails, specialty coffees, and alcohol. Instead, choose non-calorie beverages like tea, plain coffee, and sparkling water.
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Sample Exercises and Routines

Expert Q&A

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  • Question
    How do you get rid of man boobs?
    Brendon Rearick
    Personal Trainer & Strength Coach
    Brendon Rearick is a Personal Trainer, Strength Coach, Fitness Program Director, and co-founder of Certified Functional Strength Coach (CSFC), a fitness education company in the San Francisco Bay Area. With 17 years of experience in the fitness industry, Brendon specializes in strength and conditioning, and his company CSFC has certified over 3,000 trainers in over 20 countries. Brendon has worked as a Program Director for Mike Boyle Strength and Conditioning (MBSC) and earned his massage therapy license from the Cortiva Institute-Boston. Brendon holds a BS in Kinesiology from the University of Massachusetts Amherst.
    Brendon Rearick
    Personal Trainer & Strength Coach
    Expert Answer
    While you can't necessarily target specific parts of your body, exercising and eating right should help you lose that extra weight in your chest. I would recommend cardio, like hiking or jogging 3-5 times a week. You should also incorporate some strength training like push-ups, deadlifts, or squats.
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    Not Helpful 2 Helpful 8
  • Question
    I am 16 years old — can I remove my breasts in a week?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer
    Unfortunately, no. It may take as long to get rid of them as it took to get them — so if they developed over a period of months, it may take just as long to make them go away. The good news is, a young man your age can change his physique faster than any one else. Eat right. Consider the nutrition advice in the article here: How to Lose 50 Pounds in 2 Months
    Thanks! We're glad this was helpful.
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    Not Helpful 33 Helpful 133
  • Question
    Can I reduce my chest without having to run?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer
    Running will burn some extra calories, which will help get rid of that fat. To really see changes, add resistance training such as pushups and pull-ups twice a week and reduce calorie consumption, increase protein, reduce fats and sugars. Eat more vegetables!
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      References

      1. ↑ Brendon Rearick. Personal Trainer & Strength Coach. Expert Interview. 12 August 2020.
      2. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3987263/#ref6
      3. ↑ Brendon Rearick. Personal Trainer & Strength Coach. Expert Interview. 30 July 2020.
      4. ↑ https://utswmed.org/medblog/heart-cardio-workouts/
      5. ↑ https://www.piedmont.org/living-real-change/how-to-get-rid-of-man-boobs
      6. ↑ https://www.acefitness.org/certifiednewsarticle/2884/ace-sponsored-research-top-3-most-effective-chest-exercises/
      7. ↑ Brendon Rearick. Personal Trainer & Strength Coach. Expert Interview. 30 July 2020.
      8. ↑ https://www.allinahealth.org/healthysetgo/move/one-of-the-best-exercises-the-plank
      9. ↑ https://blog.nasm.org/biomechanics-of-the-bench-press
      1. ↑ https://www.saintlukeskc.org/health-library/chest-exercises
      2. ↑ Brendon Rearick. Personal Trainer & Strength Coach. Expert Interview. 12 August 2020.
      3. ↑ https://www.mountsinai.org/health-library/symptoms/breast-enlargement-in-males
      4. ↑ https://www.npr.org/sections/health-shots/2018/04/12/596396698/male-ob-gyns-are-rare-but-is-that-a-problem
      5. ↑ https://www.sleepfoundation.org/how-sleep-works/benefits-of-sleep
      6. ↑ https://www.health.harvard.edu/staying-healthy/how-much-sleep-do-we-really-need
      7. ↑ https://www.nm.org/healthbeat/healthy-tips/nutrition/best-times-to-eat
      8. ↑ https://www.helpguide.org/wellness/weight-loss/how-to-lose-weight-and-keep-it-off
      9. ↑ https://www.choosemyplate.gov/eathealthy/start-simple-myplate
      10. ↑ https://www.healthdirect.gov.au/junk-food-and-your-health
      11. ↑ https://www.mdanderson.org/publications/focused-on-health/5-barriers-to-diet-change-and-how-to-overcome-them.h28-1593780.html
      12. ↑ https://www.cdc.gov/healthyweight/losing_weight/eating_habits.html
      13. ↑ https://www.healthychildren.org/English/healthy-living/nutrition/Pages/Choose-Water-for-Healthy-Hydration.aspx
      14. ↑ Brendon Rearick. Personal Trainer & Strength Coach. Expert Interview. 12 August 2020.
      15. ↑ https://www.pcrm.org/health/cancer-resources/ask/ask-the-expert-soy

      About This Article

      Article Summary X

      To get rid of man breasts through exercise, build your chest muscles by doing weightlifting exercises, like pec flyers, or performing body weight exercises, like pushups. When you’re just starting out, aim for 1 set of 8 to 12 reps of each exercise, gradually building up to 3 sets as you get stronger. In addition to strength training, add cardiovascular exercises, like running or biking, to your daily routine to get rid of excess body fat, including in the chest area. Eating regular, nutrient-rich meals will also help you lose weight and gain muscle, so focus on eating plenty of fruits and vegetables, whole grains, and lean proteins. To learn how to properly hydrate yourself for weight loss, keep reading!

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