Jacob Osborn

How to Get Rid of Man Boobs | Man of Many

Odds are you remember “Fight Club” and one of its earliest scenes, in which Robert “Bob” Paulson hugs our unnamed narrator between his two massive man boobs. It’s soon revealed that Bob’s testicular cancer caused some wild swings in his estrogen and testosterone levels, leading to breast enlargement.

What Causes Man Boobs?

If you’ve been following our celebrity workout and diet series, you’ll notice that everyone from The Rock to Daniel Craig sticks to a relatively similar diet routine. You might also notice that they all flaunt some seriously impressive pectorals. Yes, intense bodybuilding has a lot to do with it, but so do their eating habits. Should you want to get rid of man boobs, expect to start eating right for an extended period of time.

The Man Boob Reduction Diet

Two poached eggs and whole grain toast.


Fruits or nuts.

Snack #1

Chicken breast or fish with a side of veggies or brown rice.



Snack #2

Lean meat or fish with a side of quinoa and leafy greens.


Who’s ready to lose some man boobs?! Being that we can’t actually see you, we’ll just assume you’re onboard since you wouldn’t be here if you’re weren’t. Or maybe you’re just here for some candid shots of enlarged male breasts, not that there’s anything wrong with it. For everyone else, prepare to get rid of those hairy (or bare-chested) man boobs.

Best Exercises to Get Rid of Man Boobs

This veritable classic is one of the oldest and surest ways to build chest muscle. Here’s how to perform it:

Barbell Bench Press

True to its name, the pec deck machine will help you turn man boobs into pectoral muscle. Here’s how to use it:

Pec Deck Machine

Just like other cable workouts, this chest exercise requires the use of two separate pec deck cable machines.

Bent-Forward Cable Crossovers

Use 15 or 20-pound dumbells for this intense training routine, which incorporates two separate exercises. For each round, perform 30 seconds of reps for exercise #1, rest for 30 seconds, perform 30 seconds of reps for exercise #2, and then rest for 30 seconds. Do that for 4 rounds total and rest for 1-2 minutes before moving on to the next superset.

Dumbbell Superset #1

  • Grab both dumbbells and lie on a 45-degree incline bench, with your chest facing the floor.
  • Extend your arms straight down and turn your palms toward one another.
  • Lift both dumbbells by bending your elbows and squeezing your shoulder blades.
  • Hold and then lower the weights.
  • Perform as many reps as you can for 30 seconds.
  • Rest for 30 seconds.
  • Exercise #1 (Lying Supported Neutral-Grip Dumbbell Row)

  • Stand 4-6 inches in front of a knee-high bench.
  • Grab the end of one dumbbell using both hands and place it vertically in front of your chest, elbows facing down.
  • Keep your back slightly arched as you push your hips back, bend your knees, and go into the squat position.
  • Squat back onto the bench and hold.
  • Keeping your heels pressed into the ground, return to the standing position.
  • Perform as many reps as you can for 30 seconds.
  • Rest for 30 seconds.
  • Exercise #2 (Dumbbell Goblet Box Squat)

    Exercise #1 (Dumbbell 1 1/2 Pushup)

    Dumbell Superset #2

  • Grip a dumbbell in each hand.
  • Keeping your arms straight and shoulder-width apart, get into the pushup position.
  • Bend your elbows and lower your body until your chest is almost touching the floor, and hold for a moment.
  • Push yourself halfway back up and hold again.
  • Lower your body to the floor.
  • Push back into the starting position.
  • Perform as many reps as you can for 30 seconds.
  • Rest for 30 seconds.
  • Exercise #1 (Dumbbell 1 1/2 Pushup)

  • Stand with a pair of dumbbells at either side, keeping your knees slightly bent and your feet hip-width apart.
  • Without curling your back, bend forward at your hips and swing your arms back at the same time.
  • Emphatically thrust your hips forward as you lift your torso back into the upright position, using your natural momentum to swing the weights up to chest level.
  • Swing back and forth for each rep.
  • Perform as many reps as you can for 30 seconds.
  • Rest for 30 seconds.
  • Exercise #2 (Dumbbell Skier Swings)

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