You may be excited to know what are the exercises for man boobs as the alternatives for surgery. First, we need to identify the causes of man boobs. If the cause of it is due to fat deposits (commonly known as pseudo-gynecomastia), then taking specific exercises to reduce the chest fat may be beneficial. Otherwise, if it is due to excess of glandular tissue, then the only way to get rid of man boobs is through surgery. Therefore, it is advisable to check with your doctor or physician to find out the cause of it before embark into these exercises.
The recommended exercise for pseudo-gynecomastia is chest exercise using bench press, pec deck, Swiss ball fly and chess weight. Pec deck is a weight machine where you sit and press your arms together. Swiss ball exercise is where you lay your back on the ball, grab hold of dumbbells and move your arms acts as you are flying.
Below is a series of exercises for man boobs
1. Wide-arm Press Up
Basically, it is normal press up exercise but extend out your arm to twice of your shoulder width and with your fingers pointing forwards.
2. Dumbbell Chest Press
You need to lie down on a flat bench and with your hands holding dumbbells. First, you need to hold the dumbbells above your chest, arms straight up from the shoulders and the knuckles facing toward your feet. Next, you need to lower down the dumbbells till your chest level. Subsequently, press the dumbbells up again.
You can repeat the exercise by having the palms facing each others and toward his body.
There are other variations for this exercise, ie. incline or decline bench presses. It also can be performed on weight stack equipment.
Incline Dumbbell Press
Same as the above, lie down on an inclined bench set at 30 to 45 degrees from vertical. Hold the 2 dumbbells above your head with palms facing away from you and your arms straight. Let one arm straight while lower the other arm until same level with your chest. Next, push the weight back up as fast as possible. Repeat on the side of your arm and continue doing this for 8 times per arm.
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3. Bent-over row
Bend forward at the waist with elbows out to sides and hands dangling below, holding weights. Row the weights up to just below nipple-height. This exercise is for targeting the rhomboid muscles
4. Bent-over fly
Repeat Bent-over row exercise but with arms stay straight as you smoothly raise and lower them out to the sides.
5. Side plank
Lie on your side in a straight line, use your forearm to support your body by bent it till 90 degrees. While keeping this position, use your abdomen muscles to lift your body off the floor. Make sure your weight is been supported properly by your toes and forearm. Hold this for 30 seconds before alternate it with the opposite side.
6. Cable Crossovers
Stand in front of a pulley station. Hold the two handles horizontally at your side. Slowly, pull forward until your hands cross, then release slowly. Again, aim for three sets of eight, and increase at each session.
7. Squat jump
Squat as you are sitting (thighs just below your knees) with your feet and shoulder width apart and arms extended in front. Keep this position for 2 seconds and jump up and off the ground with both arms up.
You can get more exercises for man boobs, specifically to sculpture your chest from this chest exercise ebook. This book shows you how to work on the chest exercises which can be done at home or in the gym. You can get the book by clicking the link below,
However, if you are looking forward to lose more fat and fast, have a chiseled chest what most women love to see, then I recommend you to look into this training manual. You will learn the fat burning secrets of Secret Celebrities, Bodybuilders And Fitness Models Use To Stay “Photo Ready” Fit.