Man boobs are an embarrassment for any man to have to live with and can have negative affects both socially and personally. However, to reduce man boobs (medically known as Gynecomastia and also known as “moobs”) is a task any man can achieve if he sets his mind to it.

By doing exercises that not only burn fat, but target the chest area specifically, you can get your chest back into shape in no time.

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Cardio Exercises for Reduce Man Boobs

Cardio exercises are a great way to burn calories and reduce fat in the body. Cardio boosts your metabolism, allowing your body to melt off excess chest fat. There are plenty of great cardio exercises you can do to reduce man boobs:



Running is generally thought of as the best method for burning fat. Running is the exercise when it comes to calories burned vs. amount of time spent working out. A strong 30 minute run will burn more 3 times as many calories as walking an hour, or almost twice as many as a light job.

However, for people with joint and knee problems, or people who do not want to run there are plenty of other great cardio workouts. You can do to reduce not just your man boobs, but other unwanted fat as well.



Swimming is a great overall body workout and is easy for people with joint problems or weak knees. The majority of swim strokes help to build strong pectoral muscles, this especially includes the Butterfly stroke.

However, the butterfly stroke itself is a strong, powerful, and often difficult stroke to master. And may be better left for when you have developed stronger muscles in the shoulders, arms, and chest.


Interval Training

Interval training is a high intensity workout that will kick your metabolism into overdrive. Interval training is designed to burn maximum calories in a short amount of time. And is so intense that your body will continue to burn calories even after you have stopped. Interval training is done by doing short bursts of intense exercise followed by slightly longer bursts of easy exercise.

For the beginner it is recommended to start off with about 20 to 30 seconds of intense exercises. And about 60 seconds of easy exercises repeated for a span of about 20 minutes. Do this several times a week.



Sports are a great way to burn calories and fat while doing something you love. Sports such as tennis, basketball, soccer, and football make great and enjoyable workouts.



Although not as great for high-powered calorie burning as the previous mentioned exercises, walking is still a great way to burn calories. Walking is great for beginners and people who have not worked out in a long time. It is also great exercise that has a low impact on the knees and joints.


Strength Training Exercises for Reduce Man Boobs

While cardio workouts are good, the best way to reduce man boobs and keep them from coming back is to build muscle. The best workouts for building muscle involve strength training. There are several exercises you can do to specifically strength train your chest and shrink away your man boobs.


Push-ups are a great way to work out your upper body with the convenience of being able to be done just about anywhere. Correct push-up form involves placing your hands on the floor (you can also do leaning push-ups on a wall, desk, or chair) shoulder width apart and lowering yourself until your nose is barely touching the surface of the floor. Pause for 5-10 seconds and then push yourself up again.


Bench Press

Lying with your back against the bench, slowly push the barbell upwards, being sure to keep your back flat on the bench. Exhale while pushing up and inhale while lowering the barbell back down. Repeat in repetitions of 8-12 for four sets.


Seated Chest Press

For this exercise sit with your back flat against the back of the seat, pushing the weights straight out to the side and then slowly returning to the front. Keep your movements slow and steady doing 8-12 repetitions in four sets.


Incline Fly

Sit on an inclined bench set at 45 degree angle. Holding dumbbells over your head slowly lower them out to the side making sure to never go below your shoulders. Raise the dumbbells back over your chest in a slightly rounded shape. Repeat 8-12 times with four sets.


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Below video about how to reduce man boobs:


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