For men who are unhappy with the appearance of their chest, exercise may be an effective way to reduce the size of their breasts.
Gynecomastia, the medical term for excessive breast tissue, can be caused by a variety of factors, including hormones, obesity, and certain medications.
In many cases, however, the exact cause is unknown. Exercise is thought to be helpful in reducing breast size because it helps to increase testosterone levels and decrease estrogen levels.
Both of these hormones play a role in breast development.
Additionally, exercise can help to reduce overall body fat, which can also lead to a reduction in breast size.
For best results, it is important to focus on both cardiovascular exercise and strength training.
Cardio exercises such as running or swimming can help to increase testosterone levels, while strength training can help to build muscle mass and create a more defined chest.
Along with exercise, making healthy lifestyle choices such as eating a balanced diet and getting enough sleep can also help to reduce gynecomastia.
7 of The Best Gynecomastia Exercises
1. Bench Press
Bench Press is effective at reducing Gynecomastia because it is a compound exercise that works several muscles in the chest and shoulders. It also helps to increase testosterone levels, which can lead to a reduction in breast size.
The bench press is a common weightlifting exercise that primarily targets the chest muscles. To do the bench press, you will need to lie down on your back on a weight bench, with your feet flat on the floor.
Hold a weight in each hand and position them so that they are directly over your shoulders. Bend your elbows and lower the weights towards your chest.
Push the weights back up to the starting position and repeat.
2. Push Ups
Push ups are a good exercise to help reduce gynecomastia because they work the pectoral muscles in the chest. The pectoral muscles are the muscles that give the chest its shape, and they can be strengthened through exercise.
The push up is a simple, but effective, exercise that can be done anywhere. To do a push up, start in a plank position with your body straight and your hands flat on the ground.
Lower your body towards the ground, keeping your back straight, and then push yourself back up to the starting position.
3. Standing Cable Fly
The standing cable fly is a weightlifting exercise that targets the chest muscles. It is a good exercise to do if you are looking for an alternative to the bench press.
To do the standing cable fly, you will need to attach a weight to a low cable pulley.
Stand in front of the pulley and position the cables so that they are parallel to each other.
Grab the cables with your hands shoulder-width apart and pull them towards each other until your hands are in front of your chest.
Slowly release the cables back to the starting position and repeat.
4. Lat Pulldown
Lat Pulldown is a weightlifting exercise that targets the lat muscles in the back. These muscles play a role in breast development, and they can be strengthened through exercise.
The Lat Pulldown is a weightlifting exercise that targets the latissimus dorsi muscles in the back. It is a good exercise to do if you are looking for an alternative to the bench press.
To do the Lat Pulldown, you will need to attach a weight to a high cable pulley.
Sit down at the machine and position the cables so that they are hanging down in front of you.
Grab the cables with your hands shoulder-width apart and pull them towards your chest.
Slowly release the cables back to the starting position and repeat.
5. Standing Military Press
The standing military press is a weightlifting exercise that targets the shoulders and the chest muscles. It is a good exercise to do if you are looking for an alternative to the bench press.
To do the standing military press, you will need to attach a weight to a high cable pulley.
Stand in front of the pulley and position the cables so that they are hanging down in front of you.
Grab the cables with your hands shoulder-width apart and pull them towards your chest.
Press the weights overhead and then slowly release them back to the starting position. Repeat.
6. Plank To Pull Ups
The plank to pull up exercise is a good exercise to do if you are looking for an alternative to the bench press. It works the chest muscles and the lat muscles in the back.
To do the plank to pull up, you will need to attach a weight to a low cable pulley.
Start in a plank position with your body straight and your hands flat on the ground.
Pull yourself up towards the cable pulley, using your arms, until your chin is above the bar.
Slowly release yourself back to the starting position and repeat.
7. Running
As well as weight workouts, you should also do cardio as a way to get rid of gynecomastia.
Running helps with Gynecomastia because it helps to burn fat. When you have excess fat in the chest area, it can contribute to the development of gynecomastia. Running is a good way to burn calories and lose weight, which can help to reduce the size of your chest.
How To Get Rid of Gynecomastia With Exercises Quicker
As well as doing exercises, you also want to look into your diet. A healthy diet will help you to lose weight, and it will also help to reduce the size of your chest.
You should focus on eating lean proteins, vegetables, and fruits. Avoid processed foods, sugary drinks, and alcoholic beverages. These can all contribute to weight gain and the development of gynecomastia.
There are also supplements that you can take to help with gynecomastia. Taking supplements is a good way to get rid of gynecomastia quicker.
