Cisgender men and others assigned male at birth (AMAB) can develop enlarged breast tissue for a variety of reasons. Targeted exercises and dietary modifications can help reduce excess fat.
Male breast enlargement is also known as gynecomastia. Gynecomastia is triggered by hormonal fluctuations during puberty, as a result of aging, or other underlying conditions. It may be caused by certain medications.
Identifying and treating the underlying cause is the first step to decreasing hormone-related enlargement. Once you have a care plan in place with a qualified healthcare professional, you can take a more targeted approach.
Male breast enlargement unrelated to an underlying condition or medication is known as pseudogynecomastia. Pseudogynecomastia, or fat-based breast enlargement, can be treated with exercise and diet.
If you’re looking to lose weight, regular cardiovascular exercise can help. Although you can’t target fat loss in one particular area of the body, you can work to strengthen the muscles in specific areas.
You can get a decent chest workout at home by doing push-ups. Or, you can head to your local gym to check out the available machines.
Before you start, ask your local gym staff to show you how to use them. Proper form is essential — it will make the exercises more effective and protect you from injury.
Here are three chest-specific workouts you can try at a gym:
Barbell bench press
Set your barbell on the rack and position yourself to take the medium grip on the bar.
- Lift the bar and hold it straight over your body.
- Breathe in as you lower the bar mid-chest.
- Breathe out as you return to your starting position.
Lowering the bar should take twice as long as raising it back up. When you’ve completed your set, return the bar to the rack.
Cable chest fly
Before you stand at the cable machine, use the sliding pins to select the weight you want to work with.
- Stand between the cables with handles at or slightly above shoulder height.
- Grab a handle with each hand and step forward with one foot. Your arms should be outstretched to the sides.
- Slightly bend your elbows and use your chest muscles to pull the handles together to meet in the center.
- Pause, then slowly return to your starting position.
Always keep your elbows slightly bent and your back arched. This will help you target your chest rather than your shoulders.
Bent-forward cable crossovers
Select your desired weight from both sides of the cable machine before you start.
- Stand between the cables and grab the handles with your palms down.
- Lean your body over (maintaining a flat back) so the cables line up with your chest muscles.
- Push your arms down and in toward each other (crossing over) as you exhale.
- Return to your starting position slowly with an inhale.
Before you change your eating habits, you may want to keep a food diary to see what you’re eating currently.
Use this information to help you cut back on — or cut out — foods high in calories and low in nutritional value, such as soda, candy, and other sugary snacks.
Opting for plant-based whole foods whenever possible is a good rule of thumb. You might find it helpful to think about what you can add to your day rather than what you can’t.
Fruits and vegetables are often low in calories and high in nutrients, so you may be able to eat a higher volume without exceeding your caloric goals.
These tasty snacks, for example, contain
- medium apple
- medium banana
- cup of steamed green beans
- cup of blueberries
- cup of grapes
- cup of carrots, broccoli, or bell peppers with two tablespoons of hummus
You may feel tempted to take supplements promising fast weight loss. However, these products have not been tested by the Food and Drug Administration (FDA) and may not be safe or effective.
Consult a doctor or other healthcare professional before adding new supplements to your routine.
Focus on full-body strength training, with an emphasis on chest exercises, to build muscle and improve definition. Since targeted fat reduction isn’t possible, pair this with regular cardiovascular activity to support overall fat loss.
Alongside exercise, aim for a balanced diet with lean proteins, healthy fats, and fiber-rich carbohydrates to support your energy needs and recovery.
Staying consistent with movement and nutrition can help reduce excess fat while building muscle in the chest and upper body.