First, Use An Exercise To Target Man Boobs From The Upper Chest
One of the best exercises to Work the upper and inner chest is the dumbbell pullover. This helps shape the upper chest especially well. You lie on a flat bench, perpendicular to it with just your shoulders and upper back on it. You put a dumbbell behind your head on the floor, reach behind it, cup the end of the dumbbell, and lift it over your head vertically. This gives you a good stretch at the bottom and helps you focus on tightening your upper chest muscles as you lift the dumbbell (until it's right over your forehead). At the top, squeeze your upper chest muscles as hard as you can before lowering the weight back down. Do 8 to 12 repetitions.
Next, Target Lower Chest With This "Old School" Bodybuilding Exercise
After about three sets of dumbbell pullovers, work your lower chest fat by performing bodyweight dips. Hold on to a couple of parallel dip bars and lower your body down, bending at the elbows, then push your body back up. The key to making this a chest exercise rather than a triceps exercise is to make sure you point your elbows away from your body and keep your upper body leaning forward.
Finally, Use Cardiovascular Exercise To Burn Off The Excess Chest Fat
After three sets of dips, move on to "spot reduction cardio" that works the chest muscles, for example, jumping rope or swimming. Focus on squeezing your chest muscles as you jump the rope or as you perform your swimming strokes. There is a hotly debated topic in weight loss and bodybuilding circles about whether it's possible to target fat reduction on parts of your body. Recent studies show that when you work a muscle, fat used for fuel during your workout comes from the area around that muscle. Therefore, it's entirely possible that the fat released as a result of training your chest muscles can be burned off using the targeted cardio exercise.
While the jury is still out on the effectiveness of targeted fat reduction, you should be able to achieve very good results in losing chest fat in order to lose man boobs if you combine swimming and jumping rope with your upper and lower chest workout. Naturally shifting your hormone balance and building up more muscle while burning away extra fat will help you beat gynocomastia. The right types of exercises are a powerful part of this battle.
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