No man ever actually wants to have their chest referred to as ‘man boobs,’ but if you have found yourself in this situation when you look down you may want to take heart because there are a few things that you can be doing to help the situation. The reason that these exercises help reduce man boobs is due to the fact that each is actually based around the medical problems that man boobs can cause and alleviating the pain and physical discomfort

that man boobs can bring along with the psychological discomfort. The actual medical term for man boobs is gynecomastia and as the name implies, refers to the condition in which a man’s chest becomes so enlarged that it resembles that of a females. Believe it or not, the condition is on the rise due to obesity and today somewhere between 40 to 60% of all men are estimated to have some form of man boobs although some have much more mild man boobs.

Man boobs are caused by either one or two things, the first is a hormonal imbalance which is found mostly after puberty and the second is the repeated use of certain street drugs such as heroin, amphetamines, and marijuana. In today’s world increased fat intake is also a leading cause.

Men with man boobs can get rid of them one way or another, either by exercise or artificial surgery. For most people surgery is not an option, thus the best way to reduce man boobs is by changing your diet and increasing the amount of aerobic and strength exercises that you perform each day.

In order to reduce man boobs you should lower the amount of fat that you consume and heighten the amount of protein that you consume on a regular basis. Additionally, you need to exercise on a regular basis running at least a few days a week along with basic strength training workouts that should be completed about three times a week as well. Here are the top three that will help reduce man boobs in no time.

The first is the dumbbell pullover. In order to do this exercise you should push the dumbbell over your lower chest muscles and raise it towards your upper chest. This helps to chisel your chest and should be performed in sets of 3-4 complete with 15-20 repetitions first.

The second exercise is called the incline bench press which helps chisel out your upper chest so that you take on a more masculine muscular male shape. Many men try to use the flat bench press to achieve the same effect but this helps increase the mass of the upper chest exaggerating the problem so always perform the exercises on an incline. Also perform the exercises in sets of 3-4 of 15-20 reps.

The third exercise is known as decline dumbbell flies and requires you to lift the dumbbell over your head while you are on a decline. This helps you tighten up your lower chest and shape your chest overall. It also helps to widen out your chest area which will help flatten out the overall appearance of your chest. As before, you should do sets of 3-4 sets that are composed of 15-20 reps.