How to get rid of man boobs

man boobs

Man boobs are one of the major youth problems in today’s generation, which is developed due to the presence of excessive fat in our chest area. If you are also tolerating with the same problem, then today’s article is for you. We have analyzed the best and natural way to tackle this problem. These strategies are consulted by the Professionals bodybuilders and will help you shape and form your chest. Before getting started, keep in mind that consistency is key, remember fat doesn’t grow overnight, so don’t except the fat loss to occur instantly.

What is Man Boobs?


Man boobs are just fat tissues covering your chest area. It affects men of all the ages. According to the national institute of health, this problem occurs due to an increase in the growth of male breast glandular tissue. This growth takes place due to the increase in estrogen level and decrease in testosterone level in our body.

It usually caused due to 2 factors.

  • Enlargement of breast tissues- Man boobs develops due to enlargement of breast tissue. This hormonal change result in gynecomastia (it is a hormonal imbalance problem which is due to excess development of fat tissues) which usually occurs during puberty and the aging time.

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  • Due to the increase in fat deposit in the body- This problem is commonly seen in overweight and obsessed people. It also generally requires the consult of the doctors and medication. When the growth of pectoral fat increases and covers the whole body is termed as pseudo-gynecomastia. It also results in man breast problem

How to get rid of Man Boobs

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Most people think that all they need is lots of chest exercises to lose chest fat. Keep in mind that spot reduction is not a way to cure this problem. All you need is to follow a total body workout routine which will target your major muscles. You need to focus on lowering your overall body fat to reduce chest fat. We will discuss the best strategies which will help you cure this problem.

Develop your workout habit, perform the workout at least 4 days a week. Along with the exercises also focus on nutrition, which is also an important component for losing fat. With your consistent workout, you will obtain the result you are hoping for.

These following strategies will help you get the best result.

  1. Workout and Exercise

  • Push-ups

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One the best workout which targets all your upper body muscles. It helps you transforming chest muscles. It usually targets your chest, triceps, core and shoulders muscles. This workout is one of the beneficial workout for fat loss. So feel free to drop on your knees and start the workout.

How to do-

Lie down in the plank position. Keep your hands slightly wider than your shoulder. Keep your core tight. Release your body down slowly, bend your elbows and lower the chest. Before touching the ground, reverse the movement. Complete the set.

  •  Renegade Row


Renegade row is also one of the best workouts to lose chest fat. It usually helps you shaping your chest. It targets major muscles group of the upper body such as back, core, chest, biceps, triceps, and shoulders. So get to the action mode and start your workout.

How to Do- Lie down in the plank position. Grip a dumbbell in each hand. This will be your initial position. Pull the right-hand dumbbell straight up towards your chest slowly. Keep your arm close to your body. Release the dumbbell down back to the initial position slowly. Repeat the same with your left hand. Complete the set.


  • Bench Press

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Bench Press is the best and effective exercise for the chest muscles. More you lift more your muscles get stronger. This exercise will help you transform your chest muscles.

How To Do- Lie down on a flat bench. Grab a weighted barbell and hold it closer to your lower ribs. Now bend your elbows slowly. Push barbell up until your arms are straight. Complete the set.

There is a variety of bench press for chest.

  • Flat Bench Press
  • Incline Bench Press
  • Declined Bench Press

Also, Hit the above three workouts to get the best result.

  • Cable Crossover

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Cable flyes are also the best workout to sculpt your chest muscles. It strengthens your chest muscles and helps your chest getting in shape.

How to do- Stand in front of a cable crossover machine. Grab the pullovers in each hand. Extend your arms straight along with your palm facing each other. This will be your starting position. Now slowly bring your arms back. Repeat the set.

2. Diets and Nutrition

diet of man boobs

Man boobs are all due to lots of eating junk food. Junk food contains more calories than ordinary foods. Calories play an important role in losing weight. It doesn’t mean that you need to stop having junk food to lose your man boobs, but you have to eat more healthy food.

  • Eat more meats, chicken, fish, vegetable, and fruits such as apple, banana, sweet potatoes, strawberries, spinach, etc.
  • Eat less junk food, soda, and alcohol, etc.
  • Eat more nutrient-rich meals. Intake of low-fat cheese, yogurt, and cow milk, etc.

Get your daily meal plan to track calories and to make sure you are getting enough nutrients for your body.

Also read our article on How to get Shredded Body easily Click Here