Fitness Weight Loss

Best Exercises to Get Rid of Man Boobs (and build strong chest)

Best exercise to get rid of man boobs

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 here.

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?

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 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 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 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 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.



  • 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.


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