In this generation, fitness is one of the critical factors to look smarter and to get the attention of someone. Fitness is not limited to others; it is also an essential part of the life of our selves. With many of the diseases, there are chest diseases, which increase the boob’s size of the man. The size of man boobs does not only increases because of chest disease, and there are lots of reason for that. To solve this issue, you need to know what causes this problem and how you can get rid of it.
So to overcome this problem and decrease man boobs, beelikeher has decided to write an article to inform you of the 19 ways to lose man boobs. So if you want to know the magic of losing your boobs and gain fitness without working out for years, check this article.
So, How to Lose Man Boobs?
(1) Medical treatment
If your chest is unnaturally bigger and can feel pain in the boobs and nipple area. Then you could be probably the patient of Gynecomastia. You need to take several tests to confirm this, and we hope the results be positive. This disease happens due to the imbalance of hormones, which causes an increase in the level of androgens. Study and experiments show that malnutrition and re-feeding mostly cause this problem, along with this disorder of testes (male organs may result in Gynecomastia).
It also occurs because of the drugs that imbalances the hormones and increases in the level of the androgens. If you have this problem, then don’t take stress, it may cause further issues for you. Like every disease, this has its treatment also. Clomiphene is a medical drug, which is used for the treatment of Gynecomastia. It takes 6-months to 1-year for the treatment of the patient. This disease has mainly appeared in adolescence. However, if you think that this medical treatment is not working, then we will recommend you for surgery. It is an excellent solution for Gynecomastia.
Are you feeling that your boobs are getting bigger day by day? Imbalance diet has a significant influence on your man boobs. Your boobs will naturally start to grow when you increase weight. It is suitable below 70kg to 75kg, but when things go beyond that, then it is not right now.
When you take heavy and oily foods that increase your weight, then your boob’s size rises automatically. So the one and the only solution is to take a healthy diet and natural supplements. When you wake up in the morning, then take a healthy breakfast and don’t eat all the time in a day, try to eat less at night. These tips will surely decrease the size of your boobs.
(3) Barbell Bench Press
It is a chest exercise, and it builds your chest muscles so that you will lose the weight of your boobs. From the name you can see that, you need to have barbell to exercise and, of course, the bench press as well. You will lay down on the bench press such that your body must be flatter concerning the bench press.
Grasp the barbell such that the width between your hands must be greater than the width of the shoulder. The barbell must be above your chest with your arms extended. Once you come in the position correctly, then bring the barbell down in a controlled way right through your chest and then pause for a while. Now, push the barbell up in a controlled direction at right above your chest, and your feel squeeze in your boobs, which decreases the size of your boobs.
(4) Incline Dumbbell Flye
Similar to Barbell bench press, it is also a chest exercise for men that decreases the boob’s size and make your chest stronger and make you fit. To do this exercise, you need to have a bench press and two dumbbells with some little weight. Set an adjustable bench at 30-45 angels and then lay down at the bench press.
Hold the two dumbbells in your hands and start to move them over your chest slowly such that your arms should be open with a slight bend in your elbows. You will bring the two hands closer to each other as it brings contraction in your chest. Once you come in that position, then bring the weights downward slowly to the first area. Repeat this exercise and so that you can see your boobs in shape as soon as possible.
(5) Cable Crossover
It is the best exercise to give your boobs a perfect sexy look and lose its size in relatively less amount of time. You need a two-faced cable with two D-handles. Before starting the exercise, you need to attach the D-handles with each pulley. Stand between the two-faced cable with a slightly bent elbow and stretch your arms entirely so that it becomes open at maximum range.
Before moving your weights step forward so that the tension produced from pulley will affect your chest. Now contract the arms and brings the weight closer at the maximum range horizontally. Once your hands collide, then pause for a while and flex your hands to the original position slowly such that your arms will be re-opened again. Repeat this exercise multi times a day, and within a few weeks, you will see the changing in size of your boobs.
(6) Chest Press Machine
It is an excellent chest exercise, which decreases your weight and also decreases the size of your boobs. The problem is that is you need a press machine to do this exercise, which is a bit expensive. To perform this exercise, you don’t need any barbells and dumbbells. Just fix the plates on both sides of the chest press machine and then grasp the handles tightly.
Put your feet flat on the floor and keep your body straight. Once you are in the best position, then pull your hands, which are carrying weights slowly until and unless both hands collide with each other once you bring the weights closer to each other than pause for a moment. After that, start expanding your arms again to the original position. You will notice contraction in boobs during the exercise, which will decrease the size of your boobs.
(7) Dumbbell Flye
It is the next high effective exercise, which is mostly used to make and maintain the shape of man boobs. This exercise also decreases the size of man boobs. To perform this exercise, you need a bench press and two dumbbells with decent weight. You should lay down on the bench press such that your body must be flatter concerning the bench press.
Now grasp the barbells and push your arms wider and stretch them entirely with a slight bend at the elbow. Once you adjust your position well, then start to move your weights right above your chest vertically until and unless both weights collide with each other. It will squeeze or contract your chest. Once your hands collide with each other, then expand them slowly with a lot of control until your weights reach the original position. Repeat this exercise multiple times in a set, and you will feel a difference in the size of your boobs.
(8) Low incline Press
It is an excellent responding high effective exercise, which is generally best to maintain the form of man boobs. This exercise conjointly decreases the dimensions of man boobs. To perform this exercise, you must have a bench press and a barbell with good weight.
You should adjust the bench press around 30 degrees or less and then lay down on the bench press specified your body must be parallel with the bench press. After that, grasp the barbells and push your arms wider and stretch them totally with a small bend at the elbow. The width between your arms must be greater than the shoulder width. Once you alter your position well, then begin to maneuver your weights right on top of your chest vertically till and unless the barbell reaches right above your chest.
It will squeeze or contract your chest. Once you get in a perfect position, then put the weights upwards slowly with plenty of control till your weights reach the first position. Repeat this exercise multiple times during a set, and you’ll feel the distinction in your boob’s size.
(9) Prone Flye
Prone Flye is an exciting chest exercise, which you should perform on the floor rather than the bench press. You don’t need any of the exercise equipment except two dumbbells. Hold a dumbbell in every hand and adjust into arm exercise position on the ground with palms facing one another. Unfold your arms apart as in a very traditional dumbbell flye and lower your body till you are feeling a stretch in your chest, then squeeze the dumbbells and convey your hands back to arm exercise position.
Keep your abs and glutes braced and your back flat throughout. If you’re using plate-loaded dumbbells, you’ll be ready to roll the burden plates on the ground throughout the flye. Otherwise, you’ll place a towel beneath every dumbbell to avoid slippery cases. If this is too hard to perform, then perform the exercise on your knees.
The pullover is another exercise that you will do on the floor to lose the size of your boobs fast. You need only a single dumbbell to perform this exercise, so you don’t need to go to the gym to perform this particular exercise. You can do this at home as well. To do this exercise, lie on the floor flat and hold the dumbbell with both hands.
And stretch your arms opposite the direction of your feet. Once you reach in the desired position, then move your weights right above your chest, and you will fell contraction in your chest. Once you are done with it, then take your weight to the original position slowly and with control, and you will feel an expansion in your boobs. Repeat the exercise, and you will feel the difference soon.
(11) Plate passout
It is a simple exercise which you can do anywhere you want. It gives you the flexibility of the location and does not force you to adjust your body in a specific position to get the desired results. You only need two weights to perform this exercise. You should first stand up and hold the two masses together in your two hands.
Your arms should be straight and fully stretched with no bend in your elbow. The two hands should be right in front of your boobs. Now squeeze the weights together right above your chest by bending your elbows slowly. Once you reached the maximum position, then expand them gradually as well. Repeat this exercise, and you will feel the lightness in your boobs by doing this exercise for 2-3 months.
(12) 3-Way Flye
You can do this exercise by attaching a suspension trainer to a solid overhead object and lengthen the straps to a degree wherever you’d to try and do pushups. Grasp the handles and obtain them into arm exercise position with hands underneath your shoulders. Your entire body should be straight, and your core braced.
Bring your arms dead set your sides as if you were giving somebody an open arm hug. Lower your bodies till you are feeling a stretch in your chest. And after that, bring your arms along once more. That’s one rep of the flye. Perform three reps then, from the beginning position, open your arms; however, keep your elbows bent, so the move appears like a mixture of arm exercise and a flye. That’s one rep of the bent-arm flye. Perform three reps. From there, come back to the beginning position and perform pushups on the handles. The entire is equivalent to be a single set.
(13) Push Up
Push Up is a flexible high affected, and fast responding exercise, which decreases your chest size and maintains your chest structure. You don’t need any gym equipment to perform this exercise. To accomplish this exercise, you need to specially take care of your body position and adjust your body in a required place. Firstly, put your both hands on the floor such that they make 90-angel with your body and do not give stress to shoulder because it may cause shoulder injury as well.
Adjust your body straight and go downward with full control, and once you realize that you cannot go down with the force of your arms, then stop at that point and take a break for a moment. Now go back to your original position with your arms force and do not give stress on the shoulders. Repeat this exercise for several months, and you will see the difference shortly.
(14) Close-grip pushup
It is another type of push up, which will be probably high responding than the typical one. Similar to the standard model of the pushup, you don’t need any gym equipment to perform this exercise. To accomplish this exercise, you need to specially take care of your body position and adjust your body in a required post. Firstly, place your both hands on the ground specified they create 90-angel together with your body, but the distance between the two arms much be at least half of the width of the shoulder.
Along with that, you shouldn’t offer stress to the shoulder as it may cause shoulder injury moreover. Alter your body straight and go downward with full control, and once you notice that, you just cannot go downward furthermore with the force of your arms. After that take a break for a while at that time and move upwards by using your arms power until you get returned to your original position, remember that you shouldn’t have to offer stress on the shoulders.
(15) Medicine Ball Crossover Pushup
It is one of the challenging exercises done because to develop chest muscles and to lose the weight of the body and decrease the size of the man boobs as well. You need to have a basketball to perform this exercise. Your one hand should touch on the floor, and the basketball should be on the other hand. Your body must be flat regarding earth. The direction of your elbows must be outside of your body and shoulder should be stress less.
It results in the contraction, which acts upon the chest to lose the size of your boobs. As you lift yourself, then you should roll the ball quickly towards the other hand. You should grasp the ball through the other hand and push yourself downwards to the initial position simultaneously. Your shoulder plates must contract when you come downwards and expand when you go upwards.
(16) Plyo Pushup
It is the upgraded form of the standard push up. You should keep your hands on the floor and maintain your position as you do maintain in the typical type of push up. Keep in mind that you should not need to give stress to your shoulder and your elbows as well. Initially, you come downward at the average speed, and when you go up, just explode yourself up and clapping and come downwards and don’t take a pause after that. You should need to go immediately for the second repetition and continue to do that.
(17) Band-Resisted Flye
It is one of the essential exercises to decrease the extra fat from your chest. It provides a fantastic contraption with a lot of intensity, which delivers a high response, and you can see the difference possibly within months. Attach a band to a solid object at shoulder height and another portion also adjacent to the first one.
Tie two bands along and keep them at a similar height behind you. Hold the alternative ends of the bands in hand and move your arms such that they produce 90-degrees to your sides, and you’re feeling a stretch in your boobs. Keep your elbows slightly bent, bring your hands along before your chest as if you were giving somebody a bear hug.
(18) Triceps Extension
This exercise is used for the development of muscles of both chest and triceps. It is also used to decrease the size of man boobs. To perform this exercise, you should put your forearms on the floor and maintain your body in the common pushup position. Now, move down such that there will be no stress on the shoulder, and all the contraction feels at chest.
Once you push your body downwards, then pause for a while and push yourself up with triceps force until your reaches at the initial position. Your forearms must be parallel to the surface of the floor, and your shoulder must be perpendicular to the floor.
(19) Wide-Grip Dips
You can do this exercise anywhere and anytime. You need two bars at your chesty height, which must be perpendicular to your body. Just keep your hands on to the bar parallel to your body and perpendicular to the bar. After that, move up to such that your shoulders do not feel any stress. As you move upwards, the contraction starts to feel in your chest, and as you move downwards, you will feel the pressure on your chest. Keep your knee bent so that you will get the full range of motion.
I hope you have read the article thoroughly. In this article, we have mentioned almost every method to overcome your chest problem. We talked about every aspect and how to reduce the size of the man boobs to the average level. You may have a problem required a doctor’s suggestions or heredity problem; you will find the solution in this article. I hope this article will be useful for you and helps you in losing the size of your boobs.