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 J.I. Firstly, drink only water from now on. No more soda, soft drinks etc. Get active, exercise daily but also get out more, walk more. Look for a sport to take up, martial arts, anything that you do on a regular basis. For working out at home you cannot really best circuit training.

  2. Is it true that if you lift weights before you get rid of the man-boobs, it doesn’t really get rid of the man boobs and just makes them hard and stick out just as much?

  3. MotleyHealth says:

    Hi Blake, man boobs are just fatty tissue. This will always sit on top of muscle. So yes, if you build up your pecs a lot without losing any weight (fat) then it could make the problem worse. One tip I think I forgot to mention in the article – when doing bench press, press from the neck area. This builds up the upper chest muscle more than the lower so will help to give better shape away from the nipple area. Also work on building the arms, shoulders, back and legs. This gives more muscular bulk to the rest of the body creating better proportions. ultimately you need to cut the fat though, and that means reducing total body fat, as spot reduction is not possible. If healthy dieting and lots of exercise does not help, i.e. you reduce most of your body fat but the fatty tissue on the chest remains, then it is probably time to consult a doctor and seek a medical solution.

  4. Hey there. I’m 21 5’7 175 pounds. I am a type 1 diabetic have been for about 5 years. I’ve been on a ‘diet’ for the past month eating 4-6 times a day, from 10-25 grams of carbs a day, and low calories from 800-1200 a day. I’m positive ive maintained a caloric deficit for the last month, but have not dropped much in weight. I go to the gym 4-5 days a week targeting each main muscle per day. On my other days i attempt to do the BeachBody Insanity DVD’s i have purchased, and barely get to the end of the disc. It’s High Interval training but my body is completely toast after the workout and the day after, and the motivation is not there because not only can i not complete the entire disc, it’s deadly. The only major change i see is that i have dropped the amount of insulin i use per day close to 3 times!! (lower insulin = lower carbs/sugars etc) But i still have my belly and fat. I also have a nice big bum. my body fats in the low to mid 20’s. any ideas? thanks in advance!!!!

  5. MotleyHealth says:

    Hi Peter, sounds like you are doing well. Even though you are not seeing weight loss, you must be fitter and healthier for it. I assume that less insulin is only due to less sugar in the diet? I know that in T2 diabetes where there is some insulin production there can be increased uptake of carbs in storage / muscles after exercise. If you are training hard, which you obviously are, then I suggest that you just stick to the plan. If in another month there is still no fat loss then take another look at the diet. However, as you get fitter you will be burning off more glycogen and do not want to risk a hypo. Just keep doing what you are doing! Well done.

  6. Thank you. What’s your take on insanity? Have you heard any reviews from it? Do you think attempting half a disc at full intensity is still good or is it near the end where i burn all the calories?

  7. MotleyHealth says:

    I have never done Insanity, or seen the videos. But as I understand it, it is a series of intensive bodyweight exercises with some weight training too? How long is a disk? You should be burning energy the whole time you are training, you just burn more when exercising longer. Try it and see.

  8. it’s high interval training without weights. discs are from 40-65 minutes. look into insanity you will be quite surprised!

  9. I am 21 yr old I have a breast and fatty belly too I do cycling every day 1 and half hour I eat once a food in a day and take dinner very lightly my weight is 72 kg and height is 5,8 so my ques is that is cycling is effective to reduce belly and boobs or I should do walking and what nt to eat I am vegetarian pls help me out

  10. MotleyHealth says:

    Hi Powell, cycling is a good form of exercise, 90 minutes a day is plenty to get you fit and burn fat. Do some sprint intervals too (near the end of the cycle) and you will increase fitness levels. Make sure that you are getting enough protein in your diet and not over eating on bread and cheese (a common problem with overweight vegetarians).

  11. thank u so much wl pls do me favour i am troubling u extremely sory for that wl u pls guide me what should be the diet chat of the week sory bt i am so much woried about my breast and tumy or pls u cn suggest me some kind of excercise
    My one more ques r corn flakes should reduce weight or helful to reduce weight if no i wl stop it in breakfast thank u so much

  12. MotleyHealth says:

    Hi Powell. Read this – A Healthy and Balanced Diet – it provides all you really need to know about healthy eating.
    Corn flakes are not good – all high GI energy, quickly digested, quickly turned to fat. Oats are best if you want cereal.
    Exercises – do this workout every day – Get Fit At Home In 20 Minutes – as well as the exercises in the article.

  13. Dear sir i hope this message will find you in good health.Sir i am very said for my boobs because they are very big and look like womens please if some know about any medicen or excercise please please please send that way in my emial jhangi******

  14. MotleyHealth says:

    Hi Jhangir, I edited your email so that other do not abuse it. Before suggesting medicine we need to know more. What do you eat, how much, do you do any exercise, are you otherwise healthy, how old are you? If you do not have a medical condition then healthy eating and lots of exercise will resolve the problem. If you have a medical condition then a doctor will have to advise you. You cannot know whether it is a medical condition or a lifestyle problem until you speak with a doctor. By all means follow the exercises in this article and start eating healthy though – it may solve your problem.

  15. Hi,

    I have lost around 30kg over the past year or so but still weigh around 105kg. My chest has always been big but it looks even more pronounced now. I am constantly self conscious about it and it affects my life daily. I have never taken my shirt off in front of anyone, not even my family and avoid beaches etc. These should be normal activities for a 20 year old guy. I have been working out lots but can’t seem to lose the weight or reduce my man boobs. I went to see a doctor and he said I probably do have gynecomastia. He said it would probably go away in a few years but I know it won’t. It is not like normal fat, it is definitely breast tissue. I can’t live another 3 or 4 years like this hoping for it to go away. Please help me?

  16. Dear sir i hope this message will find you in good health.Sir i am 17 years old and my weight is 110 kg i eat a proper amount of food and know i just start excersise but i dont care about my weight i am said for my chests i will be very thankfull to you if you say me some ways to reduce my chest because every one jokes on me in the school please please replay me

  17. MotleyHealth says:

    Hi Jhangir, you need to start following a healthier diet to start with. If you are 110 kg then you must have been far too much for many years. They only way you will reduce your chest fat is by eating less and exercising more. Not caring about your weight is a bad idea – it will lead to more problems in the future than jokes at school, your health will be affected in time.

  18. MotleyHealth says:

    Hi Ethan, well, more dieting and exercise is a must. Although it could well be gynecomastia, being 105 kg means that you are very overweight which means that you are carrying a lot of extra fat. Extra fat can cause hormonal disruptions. Start losing weight. Exercise EVERYDAY and stop eating all junk food. Eat just 3 meals a day, no snacks, and be healthy. Start here: How to lose weight.

  19. blackmamba says:

    hello im 18 years old ive always been the chunky kid and my gf always say she needs to lose weight so i tried to lose wieight and diet so many times and it never works i end up eating again i eat too much at night before bed. and my mom buys no good fruits and i hate veggies but after reading the articles to lose wieight ive become really motivated . i have man boobs and belly and huge thighs when i wear clothes i look skinny and people say you dont look fat but i know my body im 5″7 about 195 i weighed 220 in 8th grade but sports and drugs got me down to 150 at one point in my life now im tired of my body and want to change my life to be healthier and look better. just wanted to say thanks for the great help and i want to know is it good for my heart to beat really fast when i run? i play basketball alot and my heart doesnt beat that fast when i run around but if i jog or something it beats really faster. and how do i lose my thigh fat? i hate how small my legs look and how huge my thighs are. same with my stomach it looks huge then my back looks llike its a skinny persons back. thanks

  20. MotleyHealth says:

    A high heart rate when running is normal. If at any time you feel sick, dizzy, feel pain in your chest, shoulder etc. then slow down, stop and recover. As you get fitter your heart and lungs will get stronger. The reason your heart beats fast is it is having to work faster to pump oxygenated blood to your muscles. As you get fitter your heart will get stronger and beat slower.

  21. tala bhargav says:

    how to reduce fat in boobs?

  22. MotleyHealth says:

    Work the whole body and eat lean and healthy. Exercise daily. If that fails, speak a doctor, if you are male.

  23. Hi, I am a 20 year old guy. I weight 160 pounds, 5.2ft and I am trying to get the right workout possible for my case.
    I am getting an ugly belly and my chest is kinda weird looking. It’s not man boobs exactly, just that they look like they are very far from each other, in the extremes. I go to the gym 5 times and weeks and have only worked out doing the elliptical. What kind of exercises should I do at the gym to help me get a complete workout for my case?
    The more I read here, the more interested and motivated I get.
    Also, I want to change my eating habits and eat healthier. What should I have in my fridge? I am willing to get rid of everything I have there and replace with healthy food.
    Please, I need your help and I know workout and diet is important and I am just trying to get there. I changed my eating habits once and within a week I was missing those things terribly. Once I ate those things that were tempting me, I gained all the weight back. I used to weight 145 and just jumped to 160. Even with 145 I was not happy with myself. I came from Brazil and just tried all those fast-food restaurants here. Noooo!!!
    So, once again, all I want to do is get a nice body, a complete transformation, especially chest, belly and waist.
    How many calories should I consume every day?
    Does my height has anything to do with weight too?
    Thanks for your attention.
    I look forward to hear from you.

  24. MotleyHealth says:

    Hi Fabio, stopping all junk food and fast food is the most important first step. Your diet needs to be healthy and lean. Fresh fruits, vegetables, lean meats. Smaller portions. Then start weight training, use the resistance machines and free weights. See our strength section for some beginners advice. If you can find a personal trainer then this will be the quickest way to learn how to get started with weight training.

  25. Ahoy hoy,
    I’m 14,about 9.5 stone and 5ft 5. I understand that my diet is poor and I will try to change it however I have no motivation to change it. I go to the gym about twice a week. I just want to know a work out which is not to time consuming and can help me to lose my stomach fat and my moobs.

  26. MotleyHealth says:

    Hi Nathan, sorry, but you need to put in some effort like everyone else! Get running, this will help get you fitter and shed some fat. These exercises will help tone up too. You must sort the diet out. You say you have no motivation to change your diet, but you want to change your body. Wanting a healthy and fit body should be all the motivation you need.

  27. Hi, little help here.. its been a month on gym but still not much weight lose or muscle gain.

    Age: 24, Sex: Male, Hight: 5ft10inch, Weight: 85 KG,
    Have little lose chest–though while doing chest exercise its tight.
    and huge belly fat.. after eating its tight and if i dont eat its lose and downside. fatty thigh.

    joind gym for 6 months only for lack of time. may i get some good advise how can i lose these fat and gain muscle i mean a good shape of my body?
    if you have any diet plan and exercise routins ??? thanks..

  28. MotleyHealth says:

    The 31 Day Fat Loss Cure provided a good workout and diet plan, but is no longer available. See our circuit training article for similar workouts.

  29. Question. 31 years old. I have always been a fit kind of guy with no effort. About 6 years ago I had abs and 13% body fat overall. My diet was terrible but I had a very physically demanding job. Then I got into office work and almost no excericse. I am 5’7″ and weigh in at almost 180 lbs and it is all in my stomach, my muscles in my arms have grown very weak, and I too have the man boobs (never had them before). I am very motivated to change it, but it seems so overwhelming where to start when you never have before. This week I started keeping track of my food intake to see what I am taking in. A lot of my calories are empty for soda pop and I know I need to cut it out. I drink coffee and soda almost exclusively, very little water, and way too many bad carbs, but I also think I may be caloric deficient because I skip a lot of meals due to work. I know I need to correct my diet ASAP and start a workout plan. What types of things should I implement immediately? Running? Push ups? What type of at home workouts that do not require a gym will help to get started? What type of things should I do in a gym? I do not have anyone to do this with me, or funds for anytype of trainer, but I do have access to a gym at my apartment. Thoughts?

  30. MotleyHealth says:

    Hi Tim. First, if you have accumulated body fat then your diet is certainly not calorie deficient, although it may well be lacking good nutrition. So, do as you suggest, cut out all the soda. Coffee is OK in moderation so long as you are not adding sugar or having huge amounts of milk. Generally, diet needs to be 3 meals a day, well balanced, with some fruits, vegetables and lean protein. So long as you avoid processed food and junk you’ll be OK. Alcohol is also high in calories.

    For exercise at home, then running is a great way to improve fitness and cut fat. Bodyweight circuit training is a good way to start building some athletic muscle (see fitness section). If you go to the gym then perform compound weight training exercises – squat, bench press, shoulder press, deadlift, rows (see strength section for more details). Work on this for a while and you will soon get in shape.

  31. I have lost 20lbs in two weeks.. I mostly eat protein and drink nothing but water… i’m trying to lose more stomach fat and my man boobs. i’m 21 and i run 3.1 miles a day except on the weekends to recover. what else could i do

  32. MotleyHealth says:

    Hi Matthew, that is an impressive rate of weight loss. I would suggest for now you continue your current plan but start to add some carbohydrate into your diet (vegetables, fruits, nuts, whole grains) and keep working on your fitness levels – run further and faster. You could add some circuit training routines too (see the fitness section).

  33. i am 5’3 muscular and strong but i have man boobs, i have enough muscle that when i flex i can feel my chest muscle. but there is layer of fat forming man boobs. so it is noticeable. i am starting to eat healthy and going to the gym and start weightlifting, mainly concentrating on my chest but i will also focus on my whole body. i am running two miles when i’m there. i go there three times a week. what else can i do?

  34. MotleyHealth says:

    Hi Jake, you could go running on the non-gym days also, no reason why you cannot exercise every day. Or do these exercises mentioned above on the non-gym days at home. Take a close look at your diet also, maybe too many treats and junk food sneak in throughout the week?

  35. Hi, i am Dan from india. i am 6’2” and about 130 kgs.
    i am way overweight.But mostly i want to reduce my man boobs .
    i hate them. please help.

  36. MotleyHealth says:

    Dan, change your lifestyle – eat healthy, eat smaller portions, exercise DAILY. Check out our fitness and diet sections for more information.

  37. hey, am micheal.
    i just turned 15 a month ago, and am pretty tired of having too much belly fat and man boobs,
    infact, i have fat all over my body.
    any help?

  38. MotleyHealth says:

    Hi Micheal, you need to get active and clean up your diet. Do you do any exercise? If not, start now. One of the best options for people who have never been into sport is to take up martial arts. You can excellent tuition and pushed hard to get fit.

  39. Hi,

    I’m 26. I’m 6’4 with broad shoulders and weight (If i rememeber the last time I checked 21 stone close to 300 pounds)

    I wouldn’t say my arms and calfs are bad, my thighs are a little bigger but everything seems to go to my stomach.

    I’ve had enough, I want to start eating healthier and want to know the best type of excercise I can do to lose the stomach fat and yet nto get left with massive ammounts of saggy skin left over.

  40. MotleyHealth says:

    Hi Stu, unfortunately there really is no best exercise. Your best bet is to aim to lose weight relatively slowly with regular workouts and eat a healthy diet. There really is not much you can do to control how your skin responds, other than get good nutrition and be as healthy as possible. Drop all junk food, alcohol, tobacco etc. to ensure that your body is getting the best chance of recovery. For exercise, you would probably do well to start with walking.

  41. Hello,

    I’m fifteen years old and ive been working out for about 1 month and a half doing cardio and interval workouts. I really haven’t gotten into a steady diet, I just try to stay off the junk. I still have body fat and man boobs and I was wondering what I could do to just get slimmer and loose the man boobs.

    Last time i checked i was 5’9 and 145pounds

  42. MotleyHealth says:

    Hi Junior, carry on as you are. Work on getting fitter over time – i.e. aim to be doing more exercise per session in another month – go faster, go longer. Keep the diet as clean as possible. That is all it takes – hard work and time!

  43. Just giving a good idea of what I’m working with. I’m about 6’3-6’4 I weight about 294 or so. I have the “man-boobs”, beer belly and love handles. I wanted to get an opinion for my workout. My college has a weight room that I use as often as I can. (4 days out of the week I have class, and I try to go every one of those 4 days) I bench press 115 lbs. 8 reps first set and it decreases with each set and I leg press 500 lbs. until I can not any more. Lat pull down 150 lbs. 37 reps the first set and after that I go until I can’t anymore. I use the gym to play basketball as my cardio and I’m slowing down to eating about once or twice a day and I usually try to have meat (mostly chicken) and something else. I’ve been trying to quit smoking and I’m staying away from pop period. Just drinking water, tea, powerade. Any suggestions on what I might be doing wrong or something that could be added that I am overlooking?

  44. MotleyHealth says:

    Hi Jack, follow a set lifting routine, 3 sets of 10 reps is a good start. By resting between sets, instead of pumping out as many as you can, you give the muscles time to recover a little and can put more effort in, and it also ensures better form throughout. Try this 3 day split, do some plyometrics (box jumps etc.) and cardio work on the other gym day if you like (helps burn the fat).

    Try to quit smoking, you will be glad for it for the rest of your life. And not too much Powerade. More protein in the diet on lifting days.

  45. Hi im 14 years, im not a fat boy but i have thick man boobs and a fat tummy im so worried about my breast. i eat so much junk food in the past is that the reason. please help me out to get rid of man boobs please and, is cycling help in reducing man boobs

  46. MotleyHealth says:

    Hi Kai. Yes, the junk food is the reason. Healthy eating and plenty of exercise should get your body in good shape. Stop all junk food.

  47. Hi im 14 and i had man boobs i read this article and this really motivated me but i cannot run because when i star running my heart start beating faster and it beat rate goes that faster that i feel that im going to dead and after one day my leg pains very badly any sugestion. I cycle for 1 hours in one day is this helpful to reduce moobs please give me suggestion.

  48. MotleyHealth says:

    Hi Kai, cycling will help as you will be burning energy and getting fitter. As for running, keep trying. As you get fitter your heart rate will not go so high and your legs will recover faster as they become stronger. Try alternating walking and jogging (1 minute of each) to start getting fitter. Cycling is great but you do have to push yourself harder to get results. Eating healthy is also very important.

  49. Greetings.
    I’ve always been interested in losing this weight. I’ve stumbled upon this site and instantly became intrigued by all of your findings. This one, though, stuck out. Stuck out a lot.
    I’m 22 years old, 5’1″, 200 lbs. My body is a mess. The fat on it is grotesque, it even seems misshapen as compared to other overweight individuals. My weight has always fluctuated. Back in February I did an experiment to where I did not eat for five days and took only water and CLA pills (I know, it’s very damaging) this resulted in my losing over 15 lbs. I was as low as 178lbs. I’d rather not take that route, as it was agonizing.
    I was weight training before then and worked in a fast paced work environment, now I work in an office (I really miss moving) 11 hours a week (commuting included). I have a lack in time, it feels like. I still take CLA daily, whereas I know it mostly benefits during exercise. I am determined to go for at least a mile jog today once I get home for work to get started.

    Anywho, I want these pudgy little things off of my chest, and I want to be rid of this cursed body that I have been walking with for over 10 years. I plan to actively run first thing in the morning (I wasn’t planning on eating beforehand)
    I do not really wish to go to a gym. I have interchangeable dumbbells, and a handle press, but no bench.

    I want my muscle back, I want this fat gone, and I want to be more relaxed and have more energy. I also want this loose and flabby skin (mostly biceps and love handles) gone.

    Are there any specific guidelines you could give me?

    Any help would be greatly appreciated.



  50. MotleyHealth says:

    Hi Tim, specific guidelines? Well, in short, just do it! Exercise daily, go running, lift those weights. Just as important – sort the diet out. I too worked in an office environment for many years (12 years in investment banking) – I know what it is like. The temptation to eat is horrendous as there is junk food everywhere, and most people eat it in front of you while you work. But, you have to stop. 3 healthy meals a day, no snacks. No junk. Ideally, cut the booze for a while too.

    Circuit training is possibly the best way to help get fitter and lose fat. Do a few routines a week on top of running. Example workout to do a couple of times a week:

    Jog for 5 minutes to warm up. Then:
    Run 400m as fast as you can
    15 burpees.
    10 box jumps (or bench in the park, anything solid and safe to jump onto)
    15 sit-ups.
    Repeat 4 times.

    Intensive workouts like this really help.

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