Exercises that help with Gynecomastia

With the amount of male breast reduction surgeries rising, more and more men are suffering from the effects of Gynecomastia (or man boobs, as they’re commonly known). This disease is caused mainly by two ways: hormonal imbalance (clinical gynecomastia) or an excess of fat stored in the chest.

While cardio is definitely helpful for weight loss, that isn’t the only, nor best, way to get the results that you need in order to improve your body. Through strength training and other proven effective gyno exercises, you can build muscles, ignite your metabolism, and help burn the calories you need in order to accelerate the fat loss. The important thing about elevating your metabolism is the amount of muscle that you activate at one time. Through big-muscle exercises, you will be able to get a higher metabolism and testosterone levels than through just cardio or pec work. 

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One of the best things you can do is to grab a pair of weights (15 – 20 lbs), then alternate between two supersets of exercise in order to get the best results. First off, there are two groups of exercise to do; you alternate between the two, and then you begin the next superset of exercises. First, begin with the exercise 1 A, completing the most amount of reps possible within half a minute.

Afterward, you’ll get 30 seconds of rest before moving on to exercise 1 B, where you’ll again aim to bust out the most reps possible in thirty seconds, resting afterward. That is 1 round of the superset, and you have to do 4 rounds before moving on to superset 2. After the four rounds, it’s important to get 2 minutes of rest before beginning superset 2. Do these 2-3 times every week and you’re done.

Superset 1 consists of the a series of dumbbell rows, and the dumbbell goblet box squat. With the first exercise (1A), lie on an incline bench with your your chest down and dumbbells in hand. Lower your arms, then pull the dumbbells like you are rowing a boat (bend the elbow and squeeze the shoulder). Wait momentarily, then lower the bells.

With the second exercise (1B), stand in front of a flat object about knee height (such as a bench or box) while cupping the end of dumbbell using both of your hands and holding them in front of your upper body with elbows pointing to the floor. Do a squat, and sit on the object momentarily. Then, pressing your heels to the ground go ahead and stand up straight. 

The second superset is a dumbbell 1 ½ pushup, and a dumbbell skier swings. For the first one (2A), grasp a handle with both hands and get into position for a pushup. Then bend the elbows, lowering the body until the chest almost meets with the floor, take a moment, then raise your body halfway up, go back down, and then go completely up. For the second one (2B), hold the pair by your sides by the full length of an arm. Avoid curling your back, then bend your hips while swinging your arms behind you. Then push your hips to the front and elevate your torso quickly, letting the force swing the dumbbells upward, avoid actively lifting the weight. Then just swing backward and forward.