10 Man Boobs Exercises | How To Lose Embarrassing Man Breasts

man boob exercises

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One of the most annoying places to have excess fat is the spot of muscle and connective tissue forming near the armpit. It shows signs of a weak chest and upper body. Sometimes even after building your chest muscles, you still have your “man boob” creases, which make it even more embarrassing.

That’s why we have compiled a list of man boobs exercises- to increase your self-esteem and get your chest to a whole new level.


10 Exercises to Get Rid of Man Boobs

  1. Bench press

Man boobs scream at the sight of this one.

It is one of the most effective exercises for building your chest.

Nothing can truly replace this exercise.

Note that it is less difficult to perform in the gym because you can have a spotter and higher weights; however, you can get a safe set up at your home.

How to do it:

Lie back on a bench, feet at the ground, and legs spread hip-width apart.

Make sure that you are looking directly at the bar in front of you, and that your shoulders are not too far forward or shrugged. The bar should not be too close to you to pick up or too far away to reach without over-extending.

Please pick up a barbell and raise it toward the ceiling, above your shoulders, then bring them back off directly above your shoulders.


2. The Decline Push-Up

Also, an easy one for home- with a bench or stairsman boobs exercises- decline push up

How to do it:

Get into a push-up position but with your feet on a higher surface than your upper body.

Perform a push-up, making sure to keep your back straight, and your shoulders retracted.

Repeat at least 25 times and watch for arching

If you want to increase the difficulty, form a triangle with your hands before you go down.


  1. Squats with a Kettlebell

moob exercises- squats with a kettlebell

This may not seem like it targets that armpit area, but it does when you do it the right way.

How to do it:

If you don’t have a kettlebell, you can use a dumbbell, but there are clear advantages to using a kettlebell. Check out that article here.

While in a squatting position, hold the kettlebell in between your legs.

***For more man boob targeting, you can even bring the kettlebell verticle to you with your elbows to your side.

Make sure your knees do not lean forward excessively.

Squat down, squeezing your core and chest while performing the sitting motion.

For a full-body kettlebell workout, click here.


  1. Complete Flys

A classic. But make sure you’re doing it safely!

How to do it:

This can be you can either use weights or resistance bands.

Lie in your again on a workout bench with your arms open shoulder-excessive and your elbows slightly bent, hold one dumbbell in each hand- maintaining the balance for your chest muscles.

Slowly move both arms into your out in from of you- squeezing your chest for better volume. Don’t use excessive weight with this exercise as it is putting your shoulder in an abducted position.

Repeat in sets of 10-15 adjusting the weight accordingly


  1. Dips

Of all the man boobs exercises, this one is the one that most people skip.

How to do it:

man boobs exercises- dips with benchUsing sturdy support, like a bench, place each of your palms at the edge of the seat to assist your upper-body weight.


With your feet on the floor or elevated,  cross your legs and lower your upper body, turning your palms until your elbows are in a 90° corner.


Then bring your arms back up until you are in the starting position again.

This targets not only your chest but your back and shoulders for a more complete ripped look.


  1. Burpees with Push-ups

Flexible exercise for men

You know we can’t miss a full-body fat-burning exercise. This is it.

The goal is to burn the man boob fat. When combined with the other exercises in this article, you will see great results.

How to do it:

Start in a high-plank/push up position.

Perform a push up then immediately performing a burpee.

Go Plank-to-frog stance to squat-jump and reverse the order to come back into push up position.

Continue this for at least 1 minute. Make sure you are going down all the way and keeping good form.

It helps to flex your core for this workout.


  1. Tricep Pullover

rid of man breast exercisesThis exercise must be performed with caution.

How to do it:

Lie for your back, preferably on a bench or an elevated surface.

Pick up a barbell, a dumbbell, or a kettlebell and hold it with both hands.

Ideally, you want a comfortable weight that you can handle, but that pushes you.

Hold your arms out above your head and keep your triceps flexed at about a 120-degree angle.

Push the weight up to the ceiling above your face, flexing your core and chest.

Slowly lower your hands down until you return to the starting position.

Repeat at least 10 times. If it is too difficult, simply decrease the weight.


  1. Pull-ups

lose man breast

This is a Flexibleworkout favorite. You build your shoulders, chest, and arms- all at the same time.

Man boobs stand no chance against this consistent exercise.

How to do it:

You can do this workout at home. Hold on to a safety suspended bar.

Keep your hands a little wider than shoulder-width apart.

Make sure that your legs are straight and that your shoulders are retracted.

Pull your chest up to the bar- without bending at the waist or knees.

Keep your neck in a neutral spine position and slowly lower yourself down.

If you really want to master the pull-up bar, Check out these Pull up workouts.


  1. Dumbbell Hammer Curls or Punches

Free weight workout

When targeting man boobs, we can’t ignore the importance of increasing strength in both your bicep and your chest.

How to do it:

Hold both of the dumbbells at your sides with the same firm grip as the bicep curl. Face your palms inward.

Relax your shoulders and then give a moderate shoulder squeeze, while holding your chest out.

With careful control, flex your arms, bringing the dumbbells in toward you. Again, don’t let your elbows move behind you.

Slowly lower your arms and extend them forward to their original position at your side.

Make sure that you do not rock back and forth between movements.


Workout Products you May Be Interested In:



man boob exercises

With these man boob exercises, you should be kissing that silly fat build-up goodbye in no time.

Remember to take things in phases and use a moderate amount of weight for each exercise.

Targeting this unique area packed with different muscle groups has finally been debunked.

Thanks for reading.


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