Fitness Weight Loss

9 Best Exercises to Get Rid of Man Boobs

Best exercise to get rid of man boobs

LAST UPDATED: March 24th, 2022

Besides belly fat, man boobs are men’s biggest problem when it comes to appearance.

There are several reasons for man boobs, but the 2 most common are Adipomastia (high percentage of body fat) and Gynecomastia (it occurs due to an imbalance of testosterone and estrogen). (1)

But, don’t despair.

There are a few ways to lose man boobs (aka moobs).

A proper diet, supplements, and exercise are some of them.

You can read my guide on how to lose man boobs.

Today, let’s see what are the best workouts to get rid of man boobs and build an insane chest.

How to exercise in order to get rid of moobs?

Foods that reduce man boobs

When you start working out it’s normal to have one or two problematic areas.

For some that would be building abs and for others building a strong chest.

Even men’s chest becomes loose as time passes by mostly because of fat layers accumulation around the pectoral muscles.

Before trying to do maximum weightlifting on the bench press, try to get rid of man boobs which can be a really big aesthetic problem.

One of the most common mistakes guys in the gym make is weightlifting heavyweights on the bench press in order to build an awesome chest.

That makes too much pressure on your back and shoulders and you might get hurt.

To build a chest and lose man boobs you need to work on your foundation first, and that means strengthening your back and shoulders.

It’s wrong to work out solely your chest once or twice a week to build great chest muscles.

So, build a strong back and shoulders first since that will allow you to work out better and it will also strengthen your entire body.

Here are the best exercises to get rid of man boobs and build a strong chest:

T-push ups

T-push ups

How to get rid of moobs without weights?

Push-ups are probably the most famous exercise you can do with your own weight.

But T-push-ups for moobs are even better.

Especially if you want to get rid of man boobs.

How to do T-push ups?

First, position your body for a standard push-up.

Then, lower your body and when you start going back up lift your arm and rotate your body towards the ceiling. Repeat with your other arm.

The benefits of T-push ups are a strong chest, arms, shoulders, and core.

If you are a beginner, I recommend starting with regular push-ups first.

Diamond push-ups

Diamond push ups


Start in a regular push-up position.

If you are in a lower position that will engage your arms, i.e. triceps more.

Diamond push-ups or triceps push-ups are performed by forming a triangle on the floor with your thumb and index finger.

PLYO push-ups

PLYO push up

Again, start in a regular push-up position, get down and when you push yourself back up your hands should leave the ground.

You will strengthen your core muscles and you will be closer to losing moobs.

Dive bomber push-ups

Dive bomber push up

Position your body in a regular push-up position and form an inverse V letter with your hips.

This is your starting position.

As you lower your legs keep them straight.

Allow your arms to bend as you push forward while your chest should almost touch the ground (like a dive bomber).

Then return to the starting position.

Repeat as many times as you can.

Overhead press

Overhead press

This exercise requires many muscles to be included which act as stabilizers.

Your shoulders and chest do most of the work.

Tempo push-ups

Tempo push up

Start in a regular push-up position.

Lower down slowly and go up quickly.

Single-arm rotations

Definitely, one of the best exercises to get rid of man boobs.

Just check the video.

This is a great chest exercise.

Bench press

Bench press

One of the most popular exercises at the gym.

The bench press is one of the best exercises for your chest.

It’s a very good workout that will help you lose man boobs and build your chest.

How to do it?

I recommend 4 sets with 8 reps and 2 minutes break.

Incline dumbbell bench press

Incline dumbbell bench press

This is a great exercise for your chest, triceps, and delts.

What is the Best Supplement to Combine with Workouts?

If you want to get rid of moobs faster and build strong chest muscles you should combine the above-mentioned exercises with the best natural man boobs reducing supplement.

The supplement is Gynectrol.

Gynectrol Review

Gynectrol review


Gynectrol helps you reduce man boobs thanks to the mix of natural ingredients.

These ingredients will reduce the level of estrogen in your body, raise the level of testosterone and destroy fat cells in your chest.

You can see every ingredient explained below.

Gynectrol ingredients:

  • Chromium – natural fat burner, basically converts fat into energy
  • Caffeine – combined with other ingredients helps you maximize burning fat in your chest
  • Guggulsterones – powerful natural fat burner, helps you reduce fat layers on your chest
  • Sclareoides – it lowers the level of estrogen and raises testosterone.
  • Theobromine cacao – contains the amino acid necessary for muscle gain. Also, it boosts your testosterone and magnesium.
  • Green tea – one of the best natural fat burners

You can read more about Gynectrol and check the price here.

Best Exercises to Get Rid of Man Boobs – Bottom Line:

The best workouts to lose man boobs are:

  • Push-ups – Dive bomber, T, Tempo, PLYO, Diamond
  • Bench press
  • Overhead press
  • Single-arm rotation

Also, you can try the best supplement and combine it with the above-mentioned workouts for chest fat.

The best supplement to lose man boobs is Gynectrol.


  • Steven

    I’m doing push ups regularly and I reduced man boobs, but I want faster results. Is there some pill?

    • Cliff Thomas

      Most of my clients are using one supplement made of natural ingredients that lower estrogen, increase testosterone and fat-burning rate. It can help you lose moobs faster. You can check that supplement here. It is called Gynectrol.

  • jOSHYY

    Thank you for this article. i can’t get rid of moobs since I was 14

  • Mark

    Will try again


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