Bodyweight exercises to help reduce man boobs

lose man boobs
A sensitive topic for many men, but ‘man boobs’ are a real and unfortunate condition them some men suffer from. The medical name for this condition is gynecomastia, which is most often seen in boys during puberty, but can in rare cases continue into later life.

Some men accumulate excess fatty deposits on their chest, and these fatty deposits often start to look like small breasts, which is why they are often referred to as ‘man boobs’. It is a medical condition, which is due to genetics. Our genes determine where we accumulate fat. Men mostly accumulate visceral fat, which surrounds the internal organs.


Women mostly accumulate subcutaneous fat, which builds up under the skin on the breasts, thighs and buttocks. However, sometimes the genetic wiring gets muddled, and women develop small bot bellies, and men develop female like breasts. So, how can you lose your ‘man boobs’? Can it be done with diet and exercise?

How To Lose Man Boobs

The are several ways to tackle ‘man boobs’. Extreme methods may involve surgery to remove fatty tissue or hormonal treatments to encourage the body to relocate its fat deposits. However, exercise and diet can help too.

If the medical approach is not an option, then the only way is to drastically reduce overall body fat. Although some recent research has suggested that spot reduction of fat is possible by working adjacent muscles, the best course of action is to aim to reduce total body fat and also build muscle to increase metabolism.

How To Use Intensive Exercise To Lose Weight

Intensive bodyweight circuit training exercises are possibly the best way to start this process. A major advantage of circuit training is that it can be done in the privacy of your own home, so there is no need to feel self conscious when working out. Also, it is free, as it requires no equipment or gym memberships. For those that are not sure if bodyweight circuit training will get you fit and toned, then remember that such exercises form the basis of most military fitness training and martial arts training.

We have several circuit training workouts featured here on MotleyHealth.com that will be suitable. However, this routine will also help you to burn fat and build muscle:

  • Star Jumps – yes, that classic old school exercise, also known as jumping jacks. Similar to skipping, these will get your heart rate up and blood flowing. A good way to start a workout (after a few looseners/warm-up stretches). Aim to do about 50 in the first set.
  • Squats – bodyweight squats are also a very effective exercise in terms of fat burning and muscle building. As they work large muscle groups, you quickly start to tire, and this increases fat burning as exercise becomes more intensive. Aim for 50 to start, and follow squats with alternate lunges.
  • Alternate Lunges – start with your hands on your hips then take a long step forward, and sink your torso but keep your back erect. Once in the lowest comfortable position, push off on the front foot to return to the start position, and repeat with the other leg. Lunges are surprisingly tiring, especially after the star jumps and squats.
  • Press ups – The legs should be tired by now, and blood racing though your body. So time to hit the chest and arms with press ups. Press ups will build muscle in the chest (potentially spot reduce some fat) as well as in the shoulders and arms, which can help to offset the fat. They are also useful for helping you to maintain an upright posture, which again helps to reduce the appearance of your ‘man boobs’.
  • Crunches – After the leg exercises and press ups, you deserve a good rest, so do as many crunches as possible. Although these will not help with your chest directly, they will give a better full body workout.
  • Squat Thrusts – The press-ups and crunches gave your legs a rest, so do a set of squat thrusts. These can be a real killer at the end of the circuit, and really get your heart rate thumping in the maximum fat burning zone.
  • Vertical Jumps / Box Jumps – Box jumps are a fantastic plyometric exercise. You need a lot of practice in basic vertical jumps first though before you can perform a box jump. Box jumps are simply jumping from a stationary position up onto a box.

Once you have completed this circuit, take a short breather, then repeat. Aim to complete 500 exercises to start with. Star jumps can make up a bulk of these. A typical session may include three circuits (i.e. the above set of exercises repeated 3 times) with 150 star jumps, 125 squats, 50 lunges, 50 press ups, 75 crunches and 50 squat thrusts.

As you progress you can add more exercises, especially press ups. With a lean diet (see our fat burning food diet) and a healthier lifestyle you may be able to manage your body fat better.

More like this in the Weight Loss section

  437 comments for “Bodyweight exercises to help reduce man boobs

  1. MotleyHealth
    February 27, 2014 at 9:18 pm

    Hi Steven, sounds like you would benefit from weight training. Work on squats, deadlifts, shoulder press, lat pulls, bench press and abdominals. Building muscle should hopefully bring more balance and reduce the moobs, or at least, make them less apparent. Something like the Full Body Weight Training Workout is a good place to start.

  2. john
    August 19, 2014 at 1:17 pm

    sir before 3 months i was 85 kg and my waist was 36 so past 3 months i was doing running for 20-30 mins then for 3 days chest and 3 days biceps and triceps with shoulder exercises and sit ups and chin ups reserved for everyday…………and i am now around 68kgs waist is 32…….. but the problems are the man boobs are visible so much what should i do to make those invisible??????

  3. MotleyHealth
    August 19, 2014 at 1:20 pm

    Sounds like you have made some excellent progress so stick to the plan. If you feel that they are not going away at all make an appointment with a doctor who can check to see if there is no medical condition.

  4. ratul roy
    November 13, 2014 at 9:11 pm

    My name is ratul roy. I am 20 year old. My weight and height is around 75kg and 175 cm respectively. My problem is man boob, hip size and 34 size of waist. I need to reduce it. I do running 2km, skipping for 20 to 30 min, squat, crunches and push up for last 1 week. So all this will help me to reduce my fat from chest, waist and hip. Please help me.

  5. James
    November 20, 2014 at 1:40 pm

    Hi can you please suggest some good exercises to get rid of my moobs and stomach fat I’m 14 yrs old and weigh 75 kilos sick of being like this I want to be able to take my shirt of please help also if I do your exercises 3 times a week how long will it take until I notice change

  6. MotleyHealth
    November 21, 2014 at 10:42 am

    Hi James, just workout on a regular basis. Work your whole body with squats, push ups, burpees, mountain climbers and crunches plus some of the other exercises here. Aim to get fit and build strength. Find some activities to do, such as cycling, sports, martial arts. How long? You should start to see results in a few weeks, just keep working at it.

  7. MotleyHealth
    November 21, 2014 at 10:49 am

    Hi Ratul, this will help, just give it more than a week. Consider this a lifestyle change not a quick fix, so just keep exercising.

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