How to Get Rid of Man Boobs With Full-Body Workouts

“Man boobs” can be an enlargement of breast tissue due to hormone changes that result in gynecomastia—a condition that occurs most frequently during puberty and the aging process. Or, an increase in total body fat may cause enlarged pectoral fat stores; this is often called “pseudo-gynecomastia.”

Both conditions are common and generally nothing to worry about, often resolving on their own as hormone levels normalize. But if an increase in chest size due to increased fat stores has led to self-consciousness or embarrassment, you can perform exercises to help get rid of man boobs and reduce total body fat percentage.

How to Get Rid of Chest Fat (Colloquially Known as Man Boobs)

Spot reduction, or selecting where on your body to try to lose fat, isn’t possible. Cranking out bench presses in the hopes of reducing fat in your chest isn’t the best approach. While bench presses can help build muscle mass in your pecs, exercise that only focuses on your chest is unlikely to speed metabolism enough to garner significant fat loss.

Your best bet is to follow a total-body workout routine that hits all major muscle groups, combining strength training with cardiovascular exercise. This approach helps speed your metabolism during and following exercise while simultaneously building muscle mass.

The one-two punch of fat loss and muscle gain garners the most visible and lasting results. As you lose fat throughout your body, you’ll notice changes in the size and shape of your chest.

Consistency is key. Your fat stores didn’t grow overnight and you can’t expect fat loss to occur at the drop of a hat. Perform the following workout at least three days a week for two to four months before gauging your initial results.

As you develop your workout habits, remember that nutrition is a vital component of fat loss. Focus on eating lots of produce, lean meats, and whole grains while avoiding refined or processed foods. With consistent work toward an overall healthy lifestyle, you will begin to see results.

The Circuit Workout

Perform this circuit workout by completing all eight exercises back to back, resting for 2 minutes, then repeating the circuit two to four times. Rest as little as possible between exercises. The total workout should take between 20 and 45 minutes, depending on how many rounds you do and how long it takes to move between exercises.

Equipment Required:

• Medicine ball (preferably a wall ball-style medicine ball)
• Dumbbells

Jumping Jacks

Time: 60 seconds

Start your routine by performing jumping jacks. This equipment-free move will raise your heart rate and help you warm up for the rest of your workout. 

Stand with your feet together, hands at your sides. Jump your feet out laterally while simultaneously swinging your arms overhead. Immediately after landing, jump your feet back to the center while bringing your arms back to your sides.

If excess body weight or injuries prevent you from comfortably performing a traditional jumping jack, modify the exercise by stepping your right foot out to the side as you swing your arms overhead, then step back to center as you swing your arms back to your sides. Repeat with your left leg and continue this pattern for 60 seconds.

Medicine Ball Passes

Time: 60 seconds

This exercise will target your entire body with a focus on the large muscle groups of your quads (thighs), hamstrings, glutes (butt), chest, shoulders, and core.

Stand about an arm’s length away from a sturdy wall, holding a medicine ball in both hands at your chest. Press your hips back, bend your knees, and lower your glutes toward the ground.

When you’ve squatted as low as possible, reverse the movement, pressing forcefully through your heels to extend your knees and hips. As you do so, explosively throw the medicine ball as high as you can against the wall. 

As the medicine ball comes down, catch it with both hands, secure it back at your chest, and immediately lower yourself into another squat to continue.

Renegade Rows

Time: 60 seconds

The renegade row targets the large muscle groups of your back and biceps while also requiring the engagement of the core, quadriceps, shoulders, and triceps.

Start in a high plank position with your body forming a straight line from heels to head, and your hands directly under your shoulders. Grip a dumbbell in each hand.

From this position, shift your weight slightly to the right while keeping your torso squared to the ground. Pull the dumbbell in your left hand straight up toward your chest while keeping your arm close to your body—your elbow should point up toward the ceiling.

Lower the dumbbell back to the ground in a controlled fashion, then switch sides, this time shifting your weight to the left before pulling the dumbbell in your right hand to your torso. Continue alternating sides while keeping your hips, shoulders, and torso as steady as possible. 

Single-Arm Dumbbell Chest Presses

Time: 30 seconds per arm

The single-arm dumbbell chest press targets your pecs, shoulders, and triceps while requiring core engagement to prevent your hips or shoulders from twisting during the exercise. 

Lie on a sturdy bench with your knees bent and feet flat on the floor. Position a dumbbell in your right hand, your arm extended directly over your chest. Place your left hand lightly on your left hip as a reminder to keep that hip stable and engaged with the bench.

In a controlled fashion, bend your right elbow, lowering the dumbbell toward your chest. When the dumbbell is an inch or two away from your chest, reverse the movement and engage your pecs and triceps to press the dumbbell straight up, back to the starting position.

Continue for 30 seconds before switching sides.

Mountain Climbers

Time: 60 seconds

Mountain climbers offer another burst of cardio in the middle of your circuit to keep your heart rate high. The body position also requires continued engagement of the chest, shoulders, and triceps, which is especially challenging after completing a strength exercise targeting the same muscle groups.

Start in a high plank position, palms under the shoulders, legs extended, and core engaged to keep the hips level. Draw your right knee toward your chest, and plant your right foot on the ground, as if you were about to take off in a sprint.

From this position, jump both feet into the air, switching their positions before you land so your left foot is drawn forward and your right foot is extended. Immediately jump both feet into the air again and switch their position. Continue this pattern for the duration of the exercise.

Overhead Walking Lunges

Time: 60 seconds

The overhead walking lunge hits the major muscles of your lower body—your hamstrings, quads, and glutes—while simultaneously challenging your shoulders and core.

Hold a medicine ball between both hands and extend it directly overhead. Step forward with your right foot, planting it a couple of feet in front of your left foot. Engage your core to keep your torso tall and bend both knees, lowering your left knee toward the floor.

Just before your knee touches down, press through your right foot and rise to stand as you propel your left foot forward, taking a step in front of your right. Repeat the lunge and continue the exercise, stepping forward with the opposite foot with each repetition.

Pushups

Time: 60 seconds

You’ve already targeted your chest, triceps, shoulders, and core throughout this routine, so expect to burn out these muscle groups with a series of pushups. Drop your knees to the ground or move to a wall to decrease the difficulty of the exercise.

Start in a high plank position with your hands directly under your shoulders, but slightly wider than shoulder-width apart. Keeping your core tight and your torso steady, bend your elbows and lower your body toward the floor.

When your chest touches the ground, reverse the movement, pressing through your palms as you extend your elbows, returning to the high plank position. Continue the exercise, switching to a modified version as needed to complete the set.

Medicine Ball Rainbow Slams

Time: 60 seconds

For a final core-focused exercise that also challenges the entire upper body, grab a medicine ball for a series of rainbow slams. Use a medicine ball without much bounce, like a wall ball.

Kneel on the ground on a mat and hold a medicine ball between both hands at your chest. Lift the ball over your head and twist your torso slightly to the right, drawing the medicine ball to your right side as you forcefully use your arms and core (particularly your obliques) to slam the ball down on the ground to the outside of your right knee.

Pick the ball up with both hands, lift it up and over your head, this time twisting your torso to the left before using your core and upper body to slam the ball down to the outside of your left knee. Continue alternating sides for the duration of the exercise.