Gynecomastia is a common ailment affecting a lot of men. It causes excess fat buildup in the chest, leading to breast enlargement, which can be a huge blow to a man’s self-esteem. Excess fat in the chest results from hormonal imbalance, a buildup of too much estrogen in the body. Obesity is also a leading cause of gynecomastia. Malfunctioning of the adrenal gland and regular usage of certain medications and drugs can also lead to enlarged breasts in men. Apart from surgery, exercise combined with a healthy diet can help you get rid of this condition, which is usually benign in nature. You need to target your chest muscles to tone them up and to lose all that extra flab, so you no longer need to hide yourself in public.

Effective Exercises for Gynecomastia

Incline Bench Press
The incline bench press is one of the best exercises you can perform for gynecomastia. Lie down on the incline workbench, feet on the floor, and lift the weight bar in a vertical manner. Gradually lower the weight bar to your upper chest and lift it again. Do this set at least 6-8 times, and repeat a set thrice.

Incline Dumbbell Press
The above exercise can be modified to an incline dumbbell press. Tilt the workbench to a 45 degree angle and lie face up on the workbench. Instead of the weight bar, use a pair of dumbbells. Hold a pair in each hand, exhale, and raise them upwards. Now take a deep breath, and lower the dumbbells simultaneously, keeping your arms slightly away from your body. Similar to the exercise mentioned above, do each set of this exercise thrice.

These are an effective way to tone your chest muscles. Place your feet together, and kneel down on the floor. Bend and position your arms on the floor, placing them as wide as shoulder-width apart. Extend your legs and shift yourself into a position so your chest almost touches the floor and your shoulders are directly above your palms. Keep your back straight. Now press your weight into your palms and push off, raising your body to the same position where you started off. Repeat this push-up a few times. You can eventually graduate to placing a 10 lb weight on your back between the shoulders, which will offer more resistance and compel you to push yourself up harder.

Use a Seated Rowing Machine
One of the best ways to get rid of enlarged breasts. This workout tightens your chest muscles, so they do not sag. Sit on the rowing machine, knees bent slightly forward. Straighten your shoulders and back, exhale, and begin pulling the handles toward you. Then inhale and slowly return your elbows to where you started from. Throughout the exercise, keep an upright posture and do not lean forward or backward.

Interval Training
This kind of training, where few minutes of intense exercise is followed by a few minutes of easy exercise kick-starts your metabolism and is a quick way to eliminate fat buildup.

Use a Stationary Bike
Alternate between a minute of cycling and a minute of sprinting, and continue to do it for 15 minutes. Cycle at your regular pace. This will help shed the extra fat and calories.

Sprinting up the Stairs
All you have to do is run as quickly as you can up a flight of stairs, and then walk back down. Repeat this running up and walking down at least a dozen times to shed those extra pounds.