Gynecomastia is a medical jargon that suggests an abnormal enlargement of breast tissues in men. This medical condition is mainly experienced due to an imbalance of the hormones in the body. In most cases, surgery or medication is required to treat Gynecomastia but exercises can also help resolve this medical condition.
Effective exercises help in tightening the muscles of the chest that when coupled with medication improves the Gynecomastia condition. Some of the effective exercises that are known to improve this medical condition include dumbbell incline press, pushups, chest press, dips, lying dumbbell pullovers and lying Dumbbell Pec Flye.
Best Known Exercises For Treating Gynecomastia
Dumbbell Incline Press
This exercise is one of the best ways to strengthen the pectoral muscles that helps in improving Gynecomastia. To perform this exercise, you need to sit on an inclined bench by pressing your back to the back rest. Keep your feet firm on the surface of the floor and hold a dumbbell in both hands.
Lift both your hands above the chest, by keeping your arms straight. Make sure your wrists are placed above your upper chest. Bend your elbows out towards the either side till you come to an angle of 90-degrees.
Pushups are considered to be very significant for improving the Gynecomastia condition. Begin this exercise with your knees and hands, by placing your palms on the floor. Try lifting your knees from the floor so that your body is in one line from shoulders to heels.
Contract your chest and abdominal muscles and then gradually lower down your body towards the surface of the ground in a piece by bending your elbow out towards the side. You need to stop when you are about an inch away from touching the floor and then press back upwards to the starting position.
Dips are also great for overcoming the problems of Gynecomastia. This exercise works on the triceps and chest. You need to place your hands on the dip bars and your feet on lower supports. Try to lift one of your feet at a time, and then hold yourself up in the air by completely extending your arms.
Also, you need to bend both your knees and lean forward by crossing behind the lower legs. Gradually bend your elbows and try maintaining a forward lean once you have lowered down your body.
Lying Dumbbell Pec Flye
To perform this exercise, select dumbbells with appropriate weight depending on your fitness level. This exercise includes lying down on the back on an effective weight bench.
You need to hold up your arms over the chest and the palms facing towards each other. Try to keep the chest muscles in a contracted position and the elbows bent out slightly out on the sides.
Lying Dumbbell Pullovers
Lying dumbbell pullovers are also very effective in improving Gynecomastia. This exercise requires a weight bench and a dumbbell of the correct weight. You need to lie down on the weight bench on your back and place your feet flat on the surface of the floor.
Hold one end each of the dumbbell with your palms, so that one overlaps the other, and press the dumbbell above your chest. Keep your arms absolutely straight and lower down the dumbbell backwards behind your head, so that it slightly bends your elbows.