The Best Exercises To Get Rid of Man Boobs, Plus [THE MAN BOOBS WORKOUT]

The Best Exercises To Get Rid of Man Boobs, Plus [THE MAN BOOBS WORKOUT]

by James Nelson January 22, 2019

The best exercises to get rid of man boobs

One question I get asked a lot is what are the best exercises to get rid of man boobs & gynecomastia.

If you’re not sure if you have gynecomastia or just excess chest fat than head over to the Gentleman’s Guide To Gynecomastia.

Over here I’m going to be explaining how to get rid of moobs, reduce gynecomastia & chest fat with exercise. In other words this will be the M B workout.


One common myth I would like to break is that you can’t “spot reduce” fat. In other words you can’t just reduce fat in one area of your body. You can only reduce body fat as a whole.

If you’re looking for some magical pill as well, there isn’t any. The only one I recommend is Gynectrol which is all natural and just “assists” with reducing gynecomastia or man boobs.

Of course you can’t take it and wait for results. You’ll have to have a proper training & diet plan as well.

I advise to stay away from supplements that don’t do anything such as Gynexin. These pills are being shamelessly advertised by certain blogs & Youtube personalities you’ve probably seen before.

With that being said, let’s take a look at my “man boobs workout”.


I want to mention that I’m not going to post a workout that you can do from home.

I’m not saying they don’t work, I’m just saying they’re not good enough.

As a man, having a solid weight training plan is almost vital. A gym membership or good home gym is essential to getting the maximum results at a much faster rate.

If you’re worried about gaining “too much muscle” then have fun doing cardio every day and eating like a supermodel. This type of lifestyle also contributes negatively to gynecomastia if you have it.

Also I hate to break it to you but it takes at least a year of consistent training to get “big”.


Resistance training is good because it means you won’t have to do a ton of cardio.

It’s a known fact that after resistance training, your body burns calories on autopilot, whereas just doing cardio burns a set amount of calories.

And if you can’t afford a home gym or membership, I strongly advise to focus on your finances first or just by home gym equipment here and there until you actually get a decent home gym.

I’m going to share you one of my favorite workout plans to blast body fat. After years of traditional bodybuilding style workouts, I just couldn’t stand doing the same old boring curls, isolation machines, etc…

It works but becomes incredibly repetitive and mundane. And if you’re going to make physical training a lifestyle choice, being bored is very bad.


So my training plan is actually copied. It’s actually Jason Statham’s workout plan. Jason Statham is known to not screw around in the gym, and likes to spend the least amount of time possible in there.

This workout was tailored for him but honestly anyone can do it. It’s less bodybuilder and focuses more on plyometrics and explosiveness. Don’t be intimidated, it’s more simple than it sounds.

Oh, and you should be able to get rid of moobs in no time.

The workout only requires two days a week, and if you don’t know how to perform each exercise, just copy and paste the exercise names into Google or YouTube.

The Jason Statham Workout. For You, The Man Boobs Workout

Statham does this workout using the pyramid scheme and that’s what we’ll do too.

You begin by doing 1 rep per set of each exercise. Then 2, then 3, 4, 5, and so on until you do 7 reps of each exercise. After every set, move to the next exercise. This is what it looks like: 1, 2, 3, 4, 5, 6, 7 of each different exercise. This will work out your whole body.

  • Warming up: Rowing Machine for 10 minutes (20 strokes per minute)
  • Pushups
  • Pullups
  • Bodyweight Squats
  • Stiff Leg Deadlifts
  • Hanging Knee Raises
  • Cooling Down: Rowing Machine for 10 mintes (20 strokes per minute)

Don’t skip out on the rowing! It’s not just cardio, but you’re working out about fifteen different muscles at once.

This is a circuit workout so the goal is to rest as little as possible between sets. So you want to do 4 sets of each exercise, then hold the weight at the end for about 30 seconds. Rest 10 seconds between each set.

  • Warming up: Rowing Machine for 10 minutes (20 strokes per minute)
  • Incline Bench Press It was originally flat bench, but if you read in my Gentleman’s Guide To Gyno, incline press will sculpt your pecs to reduce the appearance of gynaecomastia, whereas flat bench will do the opposite.
  • Shoulder Press
  • Cable Flys (You can switch with dumbbells too)
  • Tricep Pressdowns
  • Dips
  • Kettlebell Farmer or Dumbbell Farmer Hold
  • Bodyweight Squat & Hold
  • Cooling Down: Rowing Machine for 10 mintes (20 strokes per minute)

Next is the Big 55 Workout. Yes, it’s still Tuesday and another circuit workout.

Jason Statham does 5 of these exercises. After doing each exercise back-to-back for 10 reps, repeat except with 9 reps each, then 8 reps and so on all the way to 1 rep. So it looks like 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.

  • Weighted Front Squat
  • Pull ups
  • Wide Pushups
  • Power Cleans (Here are 3 alternatives if your gym doesn’t have rubber plated weights or prohibits weight dropping)
  • Knee To Elbow Raises (Just raise your knees to touch your elbows on a pullup bar and gently lower back down)
  • Finish with HIIT cardio: 30 minutes, alternate between 1 minute of sprinting and 1 minute of jogging)

Now you have a proper workout plan and some great exercises to lose man boobs. Not only that, but you’ll be getting the body you always wanted. In the case you have mild gynecomastia or full-on gyno, you won’t be able to get rid of it as it’s the lump of tissue that’s giving your chest that appearance. You’ll have to perform gyno surgery if it still bothers you. Either way after a month of doing this workout, combined with a solid diet, your confidence will be increased tenfold.







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