Gynecomastia, or man boobs, is a very embarrassing condition for men. But there’s good news. Surgery is not the only option to get rid of the excess fat. You can now free yourself from this condition by exercising. Read on to find out the best exercises for gynecomastia.
Gynecomastia is a common ailment affecting a lot of men. It causes excess fat buildup in the chest, leading to breast enlargement, which can be a huge blow to a man’s self-esteem. Excess fat in the chest results from hormonal imbalance, a buildup of too much estrogen in the body. Obesity is also a leading cause of gynecomastia.
Malfunctioning of the adrenal gland and regular usage of certain medications and drugs can also lead to enlarged breasts in men. Apart from surgery, exercise combined with a healthy diet can help you get rid of this condition, which is usually benign in nature. You need to target your chest muscles to tone them up and to lose all that extra flab, so you no longer need to hide yourself in public.
Effective Exercises for Gynecomastia
Incline Bench Press
The incline bench press is one of the best exercises you can perform for gynecomastia. Lie down on the incline workbench, feet on the floor, and lift the weight bar in a vertical manner. Gradually lower the weight bar to your upper chest and lift it again. Do this set at least 6-8 times, and repeat a set thrice.
Incline Dumbbell Press
The above exercise can be modified to an incline dumbbell press. Tilt the workbench to a 45 degree angle and lie face up on the workbench. Instead of the weight bar, use a pair of dumbbells. Hold a pair in each hand, exhale, and raise them upwards. Now take a deep breath, and lower the dumbbells simultaneously, keeping your arms slightly away from your body. Similar to the exercise mentioned above, do each set of this exercise thrice.
Push-ups
These are an effective way to tone your chest muscles. Place your feet together, and kneel down on the floor. Bend and position your arms on the floor, placing them as wide as shoulder-width apart. Extend your legs and shift yourself into a position so your chest almost touches the floor and your shoulders are directly above your palms. Keep your back straight. Now press your weight into your palms and push off, raising your body to the same position where you started off. Repeat this push-up a few times. You can eventually graduate to placing a 10 lb weight on your back between the shoulders, which will offer more resistance and compel you to push yourself up harder.
Use a Seated Rowing Machine
One of the best ways to get rid of enlarged breasts. This workout tightens your chest muscles, so they do not sag. Sit on the rowing machine, knees bent slightly forward. Straighten your shoulders and back, exhale, and begin pulling the handles toward you. Then inhale and slowly return your elbows to where you started from. Throughout the exercise, keep an upright posture and do not lean forward or backward.
Interval Training
This kind of training, where few minutes of intense exercise is followed by a few minutes of easy exercise kick-starts your metabolism and is a quick way to eliminate fat buildup.
Use a Stationary Bike
Alternate between a minute of cycling and a minute of sprinting, and continue to do it for 15 minutes. Cycle at your regular pace. This will help shed the extra fat and calories.
Sprinting up the Stairs
All you have to do is run as quickly as you can up a flight of stairs, and then walk back down. Repeat this running up and walking down at least a dozen times to shed those extra pounds.
Cardiovascular Exercises
Some of the best exercises you can do to get that lean chest are running, jogging, bicycling, swimming, and rowing. As an example, perform the 40-yard run, a simple cardiovascular exercise that will help you get back in top shape. From a starting point, sprint 40 yards, stop, take a respite for a minute, then run back to the point of origin. Repeat 10 times. By the end of it, you will break out in a sweat, and will be panting for breath, but all that will be worth it when you realize your chest muscles are shaping up.
For optimum results, it is recommended that men alternate between weight training and cardiovascular exercises every day. Before embarking on any exercise regimen it is advisable to consult a health care professional or a gym instructor who can guide you on the right combination of exercises needed for your condition. Also be sure to follow a healthy diet and cut back on excess calorie intake. Give up the use of drugs and alcohol. Gynecomastia is not a very dangerous health condition, and can be controlled with adequate exercise and proper diet. So if you suffer from man boobs, begin your workouts without any further delay, so in no time you can proudly flaunt a toned chest!
