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Get Rid Of Man Boobs With This Upper Body Workout, Trainer Says

Reshape your chest and ditch the man boobs for good with these exercises.
FACT CHECKED BY Alexa Mellardo

Besides the belly and love handles, a super common area men have trouble losing fat is the pecs. According to Healthline, various medical conditions can lead to man boobs, including gynecomastia. But for many individuals, man boobs can occur when there's extra fat on your chest. Your pecs lie below that fat, so there's hope in reshaping them through exercise. By shedding the excess body fat and building muscle, you can say goodbye to your man boobs. In order to get rid of man boobs, we put together a super-effective upper body workout, which we'll get into below.

To get started losing fat in your chest area (and your entire body, for that matter), you need to eat a healthy diet high in lean protein and vegetables, get in regular cardio, and strength train. When choosing just the right strength training exercises to target your man boobs, we recommend compound pressing movements. This is because they're the most effective course and recruit more muscle fibers across the chest compared to flys and crossovers.

With your pressing exercises, focus on not only getting stronger and performing more reps, but also driving blood flow to your pecs and feeling them work hard the entire time. Once you begin making progress in your lifts and nail your diet and cardio, you'll get rid of man boobs and achieve the pecs you desire.

If you're not sure what exercises to do, here's an upper-body workout that will build muscle in your pecs and help you get rid of moobs. Check it out below, and next, be sure to read The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Incline Dumbbell Bench Press

incline dumbbell bench press
Tim Liu, C.S.C.S.

Begin this exercise by lying on an incline bench with a dumbbell in each hand. Hold the dumbbells straight up above you with your arms fully extended. Pull your shoulder blades back and down into the bench as you lower the weights toward your chest. Get a good chest stretch at the bottom, then press the weights back up to the starting position, squeezing your upper pecs and triceps at the top. Complete 3 sets of 8 to 10 reps.

Related: Shrink Belly Fat Faster In Your 40s With These Free Weight Exercises, Trainer Says

Incline Barbell Bench Press

demonstrating barbell bench press to get rid of man boobs
Tim Liu, C.S.C.S.

To start this exercise, position yourself on an incline bench with your hands about shoulder-width apart on the bar. Unrack the bar, and pull your shoulder blades back and down into the bench. Pull the bar down towards your upper chest, and have it touch before pressing the weight back up towards your eyes. As you press the bar up, imagine bringing your hands together, squeezing your upper pecs when you finish the rep. Perform 3 sets of 6 to 8 reps.

Related: The 4 Most Effective Exercises To Shrink Your Waistline After 60

Machine Chest Press

demonstrating chest press to get rid of man boobs
Tim Liu, C.S.C.S.

Sit back into your chest press machine with your arms on the handles. Keep your core tight, and press the weight forward until your arms are fully extended. Flex your chest and triceps to finish, then lower the weight back under control to starting position before performing another rep. Complete 3 sets of 10 to 12 reps.


trainer demonstrating pushup to get rid of man boobs
Tim Liu, C.S.C.S.

For this movement, you're going to assume a plank position with your body in a completely straight line above the ground. Position your feet together and your shoulders in line with your wrists. Keeping your core tight and glutes squeezed, lower yourself under control until your chest touches the floor. Then, push yourself back up, flexing your chest to finish. Complete 2 sets of as many reps as possible with good form.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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