As a woman, this particular issue has obviously never negatively affected my life. I can however attest to that fact that woman boobs are pretty darn bothersome—wearing a bra is ultimately the bane of my existence—cleavage sweat, underwire, it's just a damn mess. That being said, I'm sure man boobs are just as bad. Go ahead and swap out the bra for sympathetic stares from strangers, and bam! We've got some common ground.
Frankly speaking, I'm not here to judge. If you've got yourself a pair of man melons, whatever! Do you! I'm sure you'll manage to live a perfectly happy life—I mean, just look at Seth Rogan. The thing is, let's just say you're uncomfortable or even worse, unhappy, with the way your chest looks and you want to make a change. Again, no pressure, but both the science and fitness community have come up with some pretty nifty steps for leaving your chest looking like that of a prepubescent girl (with ideally a bit more muscle, of course).
What you'll find below is not only a matter of exercise advice, it's about adjusting your lifestyle. Point blank, it's not going to be the most pleasant experience in the world, but I'd imagine it will sure beat having a B-cup, as a man, forever. As per both The Daily Star and **Men's Health—
Booze, Be Gone
"Not only is alcohol doing damage to your waistline because of its high calorie content, the drink is also giving you a wobbly chest. Research published in the Journal of Pharmacology and Experimental Therapeutics said that 'alcohol intake produces a suppression of plasma testosterone”.
Dieting is NOT The Answer
"If you’re suffering from unwanted cleavage don’t make the mistake of massively cutting down on calories in a bid to shed fat. Drastically restricting food intake will spell bad news for your boobs in the long run because it can reduce testosterone levels and kickstart 'refeeding gynecomastia'. This condition occurs when men deprive themselves of food and then return to a normal diet."
Focus on The Torso
"Flexing your chest in the gym can help to regulate your hormones and banish your man boobs. Head to the weights area and perform some bench presses because these are great moob-busting moves. Not only does a bench press hone your chest and work the pecs, it also boosts testosterone because it is a heavy resistance exercise."
##1A—Lying Supported Neutral-Grip Dumbbell Row
"Grab a pair of dumbbells and lie chest-down on a 45-degree incline bench. Let your arms hang straight down, palms facing each other. Row the dumbbells to the side of your chest by bending your elbows and squeezing your shoulder blades. Pause and lower the weights."
##1B—Dumbbell Goblet Box Squat
"Stand 4 to 6 inches forward of a knee-high bench or box. Cup the end of a dumbbell with both hands and hold it vertically in front of your chest, your elbows pointing down. Keeping your back naturally arched, push your hips back, bend your knees, and squat. Sit on the bench for a moment. Keeping your heels pressed into the ground, stand back up."
Use a pair of 15- or 20-pound dumbbells and do each pair of exercises as a superset.
Beginning with exercise 1A, do as many reps as you can in 30 seconds. Then rest for 30 seconds.
Next, do exercise 1B, completing as many reps as you can in 30 seconds, and then rest for 30 seconds. That's 1 round. Complete 4 rounds of superset 1, then rest 2 minutes before moving on to superset 2 for 4 rounds.
Add these supersets to your workout routine 2 or 3 times a week.
To read the full article from Men's Health, head HERE