Published by Hans on January 28, 2018

Gynecomastia Exercise: 13 Effective Workouts

Gynecomastia is extremely difficult to alleviate but with the will power, sound Gynecomastia exercise routine, change in lifestyle and determination, you are poised for success.

Although man boobs carry no health risk, they are embarrassing and worth eliminating, by all means. Trying to hide your man boobs is not a permanent solution to your woes as you will always have the fear of being found out.

Here, I discuss the best exercises and diet to help you to successfully obliterate your man boobs.

Why Exercising Alone Is Not the Ultimate Solution to Your Moobs

Gynecomastia Exercise

To be honest with you, sticking to a great Gynecomastia exercise program alone will not eradicate your man boobs. The only exception to this is if your moobs are only caused by fat (Pseudogynecomastia).

However, if your problem is caused by estrogen/testosterone imbalance, you may need to rebalance your hormones to help you deal with the root cause of the problem.

You will need to combine exercises, good diet and supplements for rapid results. So, exercising is only a part of the Gynecomastia treatment process.

The best exercises for eliminating or minimizing the effects of Gyno are not only those that target the chest area-working all the muscle groups in your body is strongly recommended.

Exercises that are aimed at blasting away fat to expose your obscured pectoral muscles as well as bring an overall body balance.

Here is the best Gynecomastia exercise routine that I strongly recommend:

  • Start with A Strength Training Program

Strength training is the use of weights or your body to train your muscles and gain strength. Unlike weight training which is mainly used to shred fat, strength training can help you achieve both.

Strength training and weight training are confusing terms that are sometimes used interchangeably.

Below are 5 best strength exercises that will help you to lose both chest and overall body fat:

  1. Push Ups


Pushups are considered the best upper body exercises as they train all the muscle groups found on the chest, scapular and the rotator cuff.

Doing at least 3 sets of 12 pushups daily will help you to burn chest fat whilst making your pectoral muscles bigger and visible.

  1. Dumbbell Row

Dumbbell row

One arm Dumbbell rows are mainly used to thicken, widen and strengthen the lower back, middle back and the upper back.

Experts also recommend the Dumbbell row for strengthening the upper body and chest muscles.

  1. Pallof Press

Pallof press strengthens the whole core including the shoulders, hips and abdomen. It also develops your abs, making them huge, strong and visible.

Generally, the Pallof press sees to it that you achieve balanced muscle growth besides losing fat.

  1. Lateral Squat

The lateral squat is mainly a foundational training program. It trains your gluteals, quadriceps and adductors.

Ideally, lateral squat helps you to learn basic movement patterns to enable you perform other complex exercises.

  1. Rope Climbing

Rope climbing

Rope climbing is an awesome strength exercise that’s slowly being forgotten.

Apart from intensifying grip strength, it also trains your upper body especially the biceps, triceps, shoulder and the chest.

  • Embrace the Benefits of Weight Training

Weight training helps you to increase muscle mass whilst burning fat. Some of the weight training exercises that work your chest include:

  1. Neck Press

Neck Press

Also referred to as the Guillotine Press, Clavicular Bench Press or the Elbows-out Barbell Press, is an exercise that only targets the chest.

It is the perfect form of chest exercise that helps you to completely burn chest fat while growing muscle.

To perform the Neck Press, you need a Barbell equipment.

  1. Weighted Pushups

Weighted pushups target multiple muscle groups, pectorals included. It is therefore one of the best exercises for increasing muscle mass on your chest in addition to shredding fat to diminish your man breasts.

  1. Dips

Dips are inevitable if you wish to lose chest fat and gain upper body muscle mass. They are also excellent for enhancing your overall strength gains.

You will also need to train the upper back and legs. Why? Because if you concentrate on the chest and a few places only, your body will be out of proportion.

For you to appear awesome, a uniform physique is important. Below are the three exercises that are ideal for building the upper back and the legs:

  1. Barbell Squats

Barbell Squats

Barbell squats will enable you to build strong upper back, lower back and abdominal muscles.

While targeting your major muscle groups, it also helps you to burn fat, strengthen your core and gain immense flexibility.

  1. Leg Press

The leg press is an alternative to squats. It’s easy to implement and very useful for building huge legs. Combining it with the upper body exercises will give you a well-balanced physique. You will also burn tons of fat.

  1. Deadlifts

Deadlifts are ideal for working the lower and the upper body. No other exercise can rival the deadlift in terms of the number of muscle groups engaged.

In fact, it works almost every muscle fiber in your body. Deadlifts are ideal for achieving a proportional body shape and for burning fat.

  1. Don’t Ignore Cardio


Cardio Vascular exercises are inevitable if you want to get rid of Gyno. Cardio exercises such as swimming, running, walking and rowing should be done as much as you can. They help you burn fat and reduce the size of your moobs.

  1. Participate in Sporting Activities

Playing football, tennis, boxing and any other type of sport is ideal for staying fit.

When you are fit and healthy, your hormonal imbalance problem will likely resolve on its own. Also remember that playing sports is a great way to lose fat.

Is Gynecomastia Surgery an Option?

Most people opt for Gyno surgery even without giving non-surgical methods a try. We do recommend surgery only as a last resort.

The types of surgery available include mastopexy, liposuction and others.

More often than not, majority of Gynecomastia cases can easily be fixed by following the aforementioned simple exercise routines for at least 6 months, in conjunction with a healthy diet program and supplements such as Gynectrol that are known to solve the hormonal imbalance menace.

Even though Gynecomastia surgery does work for some people, it comes with its own disadvantages, thus it’s not worth the risk unless all the other methods have hit a snag.

Below are some of the demerits of Gyno surgery:

  • Gynecomastia surgery is costly
  • May lead to permanent scarring
  • Gyno surgery results are never permanent, and you can easily relapse soon after treatment, regardless of the type of surgery you underwent.
  • A great deal of recovery time is required after the surgery.

What Foods to Take While Exercising?

While exercising, you need to stick to a healthy diet plan that will not add you more chest fat or disrupt your estrogen/testosterone balance.

Below are the ideal foods for getting rid of Gynecomastia fast.

  • Turmeric

Turmeric’s mode of action is through elevating testosterone levels. Curcumin, a chemical compound found in high concentrations in Turmeric, is thought to be the substance behind Turmeric’s potency at increasing testosterone.

A study by researchers from Redeemer’s university investigated the link between turmeric and testosterone production using rats as subjects.

The rats who were given non-active ingredients (control) were compared with those who were given curcumin after 30 days. The curcumin group’s testosterone levels were 257% higher than the control group.

They concluded that curcumin, which acts as an anti-oxidant fights off free radicals in the testes thereby enabling the testes to function properly.

Having high testosterone levels will help shrink your man boobs in a matter of weeks.

Mix 3 teaspoonfuls of turmeric powder with tea, water or your favorite drink. Take the mixture daily for at least 1 month for the best results.

  • Ginger

Ginger promotes fat loss by acting as a metabolism booster and appetite suppressant. Leptin, a compound found in Ginger gives you the feeling of satiety, thus preventing you from overeating and gaining more fat.

Hormonal imbalance and high stress levels may trigger overproduction of cortisol, a stress hormone that is known to increase body fat.

By suppressing cortisol, Ginger will help you to lose pounds of fat. Even though Ginger takes longer to work, the results are permanent. All you need is patience.

You can use Ginger as a spice while cooking food or you can make Ginger tea. Use for at least 2 months.

  • Green Tea

According to the New York Times publication , Green tea contains Epigallocatechin gallate (EGCG), a strong anti-oxidant that increases metabolism and fat loss.

However, a recent study published in the journal of Medicine & Science in Sports & Exercise showed that simply drinking green tea doesn’t have any significant impact on weight loss .

Thus, the best option is to consume its extract at least four times daily, consistently for about four weeks.

  • Eggs

Egg yolk is packed with aspartic acid, an amino acid revered to step up testosterone levels.

Increasing testosterone is vital for reducing breast size. Eggs also contain choline which is important for strengthening immunity in addition to enhancing muscle contraction for locomotion purposes.

Vitamin K found in egg yolk known to increase luteinizing hormone, which in turn stimulates the synthesis of testosterone.

  • Fruits and Veggies

Fruits and vegetables are rich in minerals and vitamins that are not only important for re-balancing hormones but also for burning fat. They also improve immunity and improve your overall health.

Examples of fresh fruits and veggies that you need to add to your daily diet include grape fruits, oranges, mandarins, apples, pears, bananas, spinach, broccoli, lettuce, cauliflower, pumpkin and cucumber.

  • Cashew Nuts

Cashew nuts are good sources of Zinc. Zinc increases hormones responsible for testosterone synthesis such as pituitary hormone and luteinizing hormone.

Studies have also shown that Zinc inhibits the conversion of testosterone into estrogen, therefore increasing the levels of testosterone in your body to help shrink your man boobs.

  • Fish

Fishes such as salmon and mackerel are great sources of omega-3 fatty acids. These fatty acids reduce sex hormone-binding globulin, a protein that binds to testosterone rendering it ineffective in performing its functions.

Research has also shown that fish oil increases fat oxidation.

  • Flaxseed

Flaxseed regulates estrogen and testosterone levels. Taking 2 teaspoonfuls of Flaxseed daily will enhance testosterone-estrogen balance to help shrink your moobs or at least prevent the situation from deteriorating.

  • Sea Food

Sea foods such as oysters and lobsters increase your testosterone naturally to help shrink your man boobs.

Consuming sea food at least once per week is recommended for quicker elimination of Gynecomastia.

Foods to Avoid

Some foods only do you more harm than good. The foods below will play havoc with your efforts to lose man boobs and should be avoided at all costs.

  • White Bread, Rice, Pasta, cakes

Foods with high glycemic index such as white bread, rice, pasta and cakes will add you more weight and worsen your Gynecomastia problem.

Consider cutting all sugary foods and drinks out of your diet for easier eradication of man boobs.

  • Soy Beans

Research has shown that soy beans increase estrogen levels, throwing your testosterone-estrogen balance in jeopardy.

As a matter of fact, consuming genetically modified soy beans can cause healthy people to begin growing man boobs.

Therefore, consuming soy beans while you are suffering from Gyno will cause you more trouble.

  • Grains

Research has also shown that consuming grain products causes estrogen levels to soar. Consider eating nuts instead.

More Pro Tips

In addition to our recommended exercises and foods, there are other basics you need to effect for you to see your desired results quickly.

For instance, getting enough sleep is good for losing weight and for re-balancing you hormones.

If you want to lose your man boobs really fast, getting at least 8 hours of sleep every night is mandatory.

Another technique that has worked for many people is bathing with Epsom salt. It’s vital for re-balancing your hormones to help shrink your man boobs.


We hope that our Gynecomastia exercise and diet suggestions will help you to deal with your man boobs and regain your self-confidence and dignity.

Implementing the exercises we recommended while sticking to the aforementioned healthy foods will boost your efforts towards attaining a muscular, well shredded chest.

Taking supplements to re-balance your hormones is also an option, especially if your condition resulted from testosterone-estrogen imbalance. Consulting your doctor before using any supplements is highly recommended.

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