Get Rid of Man Boobs With These Steps


So you’re fed up of being too ashamed to take your shirt off at the swimming pool or at the beach. You are tired of having bigger boobs than your wife or significant other. That’s fantastic! Frustration is often a very successful motivator and you should take advantage of it to get yourself started sculpting your chest and get rid of your man boobs. However, this isn’t a problem which is only reserved for the rich and famous who can afford a different holiday every week of the year, it’s also something which can affect the Average Joe.  Fortunately, there are solutions and your upper body doesn’t have to be left hanging the next time you strip. This three step guide should help you some of the way and hopefully see the boobs replaced with a sculpted chest.

Step 1 – Eliminating the cause


The first step to flattening your male chest is to minimize exposure to these hormone altering chemicals. You will be surprised that these chemicals are everywhere! From the foods you eat, to their containers, deodorants and colognes, soaps, shampoos and conditioners to cleaning products – You are most likely exposing yourself to these hormone altering chemicals, which is preventing you from making any significant progress losing those man boobs.

These harmful chemicals are slowing getting phased out by governments with Europian Union leading the way, but it’s going to take decades. You really need to act now, to minimize your exposure to these.

Some common chemicals incude: BPAs (Bisphenol A), Parabens and Sodium Lauryl Sulfate.

Step 2 – Dieting

man on a diet

Swapping that Big Mac for a banana might feel like the hardest thing you’ll have to do at some points in the day, but it will ultimately shed the fat like nothing before. Fortunately, dieting doesn’t always have to be too excessive and there are now countless methods that can help you stay trim but also happy.

Calorie counting is one of the most proven around, while you could also turn to something more commercial like the South Beach Diet, Raw Food Diet or the Mediterranean Diet. Of course, all have their pros and cons and share the same philosophy of lowering the amount of ‘bad’ foods you consume.

Step 3 – Exercising

man chest press


High intensity cardio and interval training are the best types of exercises to remove man breasts. What you need to do is perform 30 minutes of exercise, and you will see the results soon. Running is an easy and cost free exercise that you can perform for 20mins: 3 to 5 times a week. Divide your 20 min session into 3 to 5 minutes of running and walking for 1 – 2 minutes in between.

You can join training classes like camps, cardio classes and gyms to learn the right way of burning fat and shaping the body at the same time. If you also want to gain muscles, then these classes can be really good for you. But remember take classes with rest in between.

Rowing machines are another way of reducing chest fat. These machines can successfully help you in burning fat just by using them for 30 minutes in a well designed workout plan. If you are suffering from joint or back pain, or you are not in condition to perform other exercises then swimming or elliptical are the best choices for you. These exercises don’t put much pressure on your body.

Strength Training

Add strength training to your cardio routine. You can pace up your metabolism by gaining muscles. This will help you in burning more body fat.


Push-up is a great exercise that targets chest area. If you are not strong enough to perform push-ups in plank position then perform a half plank push-up instead. Start by taking the push-up stance, but rather than supporting your legs on feet place your knees on the ground. This will make it easier to perform a push-up. Perform 10 reps of military push-ups or standard push-ups daily.

Chest Press

Lay face up on a bench with a pair of dumbbells in your hands. Bring your hands on the side of your body in a way that your elbows will be pointing in opposite directions from each other and your lower hands will be facing upwards. Bring the dumbbells slowly right above you. Hold this position for some time then move back to initial position. Perform 3 sets with 10 reps in each set.

Chest Flies

Lay face up on a bench with a set of dumbbells in your hands. Stretch out your hands in front of your shoulders with your palms facing each other. Lower down your arms to the side of your body in a way that it forms a T shape if looked from above. Perform 3 sets with 10 reps in each set.

Cable Crossovers

Use a resistance band connected to a wall or cable weight machine (cable weight machine is preferable). Hold the pulley with right hand and set it at shoulder height. Pull the pulley to your lower left from the upper right position. Return then repeat 10 times. Afterward, switch hands and perform a total of 3 sets with 10 reps on both sides.

Incline Rows

Use an incline bench for this. Sit on the bench with your chest resting on the bench. Grab a dumbbell in each hand. Now bring your hands to the side of your body by bending them at 90 degrees. Bring the dumbbells slowly forward while stretching your arms out completely. Return to the initial position, wait 2 seconds then continue with the reps. Perform 3 set with 10 reps in each set.

By eating more healthier, not shitty junk food and working out regularly you will become more healthier. Doing the right exercises that target chest muscles and eat the right foods that release certain vitamins and balance our natural hormones