Gynecomastia Exercise

Gynecomastia may be an extremely difficult condition to alleviate but with will power, Gynecomastia exercise, diet change and determination you are poised for success.

Although man boobs are said to 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, we discuss the best Gynecomastia exercises to help you to successfully obliterate your moobs.

Best Gynecomastia Exercises

The best exercises for eliminating or minimizing the effects of Gynecomastia are not only those that target the chest area. [1] 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. Below is the best Gynecomastia exercise routine that we strongly recommend:

  • Start with Strength Training Program

Strength training is the use of weights or your body to train your muscle 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.

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

  1. Push Ups

Gynecomastia Exercises

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 burn chest fat whilst making your pectoral muscles bigger and visible.

  1. 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, it helps you to learn basic movement patterns to enable you perform other complex exercises.

  1. 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 chest fat to rid you of Gynecomastia. Some of the weight training exercises that work your chest include:

  1. 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 boobs.

  1. Dips

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

  1. 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 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 veryuseful for building huge legs. Combining it with the upper body exercise 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. They 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 Gynecomastia. 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 man boobs.

  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 can easily resolve on its own.

Also remember that playing sports is a great way of losing fat.

Is Gynecomastia Exercise the Ultimate Solution?

To be honest with you, sticking to a good 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 re-balance your hormones to help you deal with the root cause of your problem. You will need to combine exercises, good diet and supplements for better results. So, exercising is only a part of the gynecomastia treatment process.

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.

Majority of Gynecomastia cases can easily be fixed by following our 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:

  • It is costly
  • May lead to permanent scarring
  • 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.

More Pro Tips

In addition to our recommended exercises, 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 rebalancing your hormones to help shrink your moobs.


We hope that our recommended exercises to get rid of Gynecomastia will help you deal with your man boobs and regain your self-confidence and dignity. Implementing the exercises we’ve just recommended will give you a boost in your quest for a muscular, well shredded, Gyno-free body.

Taking supplements and sticking to a healthy diet program [2] (to re-balance your hormones) is also an option, especially if your condition resulted from testosterone-estrogen imbalance.