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 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.

437 Comments on “Bodyweight exercises to help reduce man boobs

  1. MotleyHealth says:

    Hi M M, you cannot spot reduce your chest fat. You have to lose total body fat. Swimming 30 minutes a day will certainly help yo burn extra calories and get your fitter. Some resistance exercise should also be done, not just bench press though, perform full body workouts and also do some circuit training – this will really help. Obviously diet is important too, but for now focus on cutting out the worst of the junk food and getting fitter.

  2. hello, i’m 15, 5’7 and 210 pounds. I ride bmx (doing tricks on bicycles) for usually 7 hours of the days with my friends. i am looking to lose belly fat and was wondering if you had any tips for me.

  3. MotleyHealth says:

    Hi Ben, sounds like you are getting lots of exercise, the to main thing to look at is your diet. Do you eat junk food, takeaways, packaged food or drink soft drinks? These are probably the main reasons.

  4. Hi I’m 6”2 male. I was 286 but I went down to 230 but my man boobs didn’t change. I barely eat sugar I almost never eat sweets just a lot of protein,etc. I run like crazy. Is there any advice you can give me to lose my man boobs. I’m only 17

  5. MotleyHealth says:

    Hi Tyler, keep up with the exercise and do some weight training too – squats, deadlifts, pull ups, rows, shoulder press etc. Your BMI is still 29.5 which means you are borderline overweight/obese, so you still have some weight to lose. Keep doping what you have been to lose 56 pounds (well done on that!) and lift some weights too.

  6. HI’
    I am 25 yrs old.. right now ‘m havin 16.09% body fat.. how much should i lose to get rid of my manboobs??? ‘m hitting the gym regularly..

  7. MotleyHealth says:

    Hi Dinesh, it is not really possible to say how much as we are all different. Aim to build total muscle mass to help boost your natural testosterone production, this helps to re-balance hormones. As you get more muscular and lose fat, your hormones will balance out more and you should see your chest fat reduce.

  8. Hey can you please help me out… my moobs size is increasing day by day ….its being near about 2 year of regular training….In other area i am gaining muscle….and about diet its like (no fat, no sugar)…only healthy carbs and eggs…..please provide me the whole body workout routine to get rid of these moobs

  9. MotleyHealth says:

    Hi Rahul, you need to look at your total diet and total activity levels first. Do you exercise daily? Are you still consuming large meals or going extra lean? Are you losing total body weight? If you have not lost any weight then that would be an indication that your diet / exercise regime is still not right. If you are losing weight but your moobs are still the same size then it may be time to speak with a doctor. Keep up with the exercise and diet though. Exercise daily, work the while body, cardio and weight training.

  10. Help! I’m pretty skinny at 6ft 1 weighing around 170lbs and age 48 but I have man boobs! My diet is good, I do weights at home, have done a bit of HIIT and walk a lot but those things won’t shift. All the suggestions I read about involve losing weight but I want to put weight on, but when I do it just goes straight to my chest. Any suggestions?

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