Five simple exercises for men that help eradicate their dreaded ‘man boobs’

Man boobs or "moobs" is a condition that often leaves men embarrassed and self-conscious.

The slang term describes the build up of fatty tissue on men’s chests that cause them to resemble female breasts, scientifically known as Gynaecomastia.

Gynaecomastia is very common in men who are overweight, but it can also be caused by the body’s overproduction of the oestrogen hormone. Either way, having ‘man boobs’ makes many men feel self-conscious, and an increasing number are turning to surgery to remove them.

But there are certain exercises men can do to help eradicate their man boobs without having to go under the knife. Here are five of them.

READ MORE: Good news, lads! Women find the 'dad bod' to be sexier than six packs

The most obvious exercise to help build and tone the chest area is push ups. What’s great about push ups is you don’t need to be signed up to a gym to do them – you can literally do them anywhere, anytime.

There are different types of push ups you can do, depending on your strength and stamina. Beginners could start off by folding and crossing their legs at a 45 degree angle to reduce the strain on their shoulders until they gain the strength to do a full push up.

You could also try the plank to push up, starting off in a plank position with your forearms flat on the floor before putting yourself into a push up position.

To perform cable pulls, you’d need access to a cable fly machine. There are different types of cable pulls you can perform to help develop your pecs, the most popular being the standing cable fly.

The standing cable fly involves standing with one leg forward in a bent position and the other giving you balance from behind in a straight line.

Grab the handles on the cables with your back straight, arms slightly bent at the elbows and palms facing forward, then gradually pull the cables to the centre in front of your sternum, holding for two seconds before slowly pulling back without breaking the bend in your elbows.

The bench press is a common exercise used to build strength in the chest. It involves laying flat on your back with your arms bent so that your hands are almost touching your chest with your palms facing outwards.

Then, lifting the barbell or dumbbells you’re using, push your arms upwards while slightly turning your wrists over. Have the weights adjusted according to your strength so that you can repeat this for around three sets of ten repetitions.

After that, you can lower the weight and do an extra fourth set to help build endurance in your muscles. This is called a ‘drop set’.

The way to perform an inclined dumbbell fly is to lay down flat on your back on a bench, with your feet flat on the floor. You should hold the dumbbells directly above your chest with your arms outstretched straight and your palms facing each other.

Slowly lower your arms to your sides with a slight arch in your elbows. Lower them as much as feels comfortable before slowly returning to your starting position, then repeat. Remember to keep your back straight throughout the exercise.

This exercise works your chest, shoulders and biceps, in contrast to a bench press which works your chest, shoulders and triceps.

An inverted row involves setting up a barbell in a squat rack and holding it at shoulder width from below with your body almost parallel to the ground. The higher you raise the bar, the easier the row, but ideally, it should be a little higher than your arm’s length.

Wrap your hands around the bar with your palms facing towards your feet, in an overhand position, and use your upper-body strength to pull yourself up. You can also do this exercise by holding the bar from below, in an underhand position.

Keep your body straight when performing the exercise, and think of it more like you’re pulling the bar to your body rather than pulling your body up to the bar to make the task a little easier.

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