Despite advances in body positivity over the last decade, there are still large swaths of men who are stigmatized for having man boobs. While some consider it to be a side-effect of being out of shape, it might actually caused by a condition called gynecomastia, which is a disorder in the endocrine system of a man. This condition can ultimately lead to an increase in breast tissue, which in turn can lead to a larger chest. Here in the United States, about 30% of all men will deal with man boobs at some point in their lives.
As a result, a lot of men are eager to learn how to get rid of man boobs and flatten their chest once and for all. Fortunately, there are a ton of great options to help you eliminate and hide your man boobs. In addition to simple chest exercises, estrogen blockers and style hacks can help diminish man boobs.
While you can opt to get surgery to remove some of that extra tissue, many men will look to solve their issue through other means. Just because you might be a little heavier in your chest than you want, that doesn’t mean it’s the end of the world. If you’re looking to learn how to get rid of man boobs for good, we’ve rounded up seven different hacks to help flatten out your chest.
1. Wear Compression Shirts To Hide Man Boobs
That’s right — discreet shapewear isn’t just for women. You can find a lot of great compression shirts for men specifically designed to help reduce the effects of gynecomastia, like this compression shirt from GKVK. It’s a subtle and stealthy solution to help hide your man boobs. The shirt not only helps with back support and posture, it will fit nicely under your existing clothing. Additionally, its breathable construction prevents overheating while flattening the appearance of your chest.
While the model in the photo below is most definitely not struggling with man boobs, compression shirts like this aren’t just for muscle-bound athletes. If you want to hide the appearance of your man boobs on a first date or special occasion, this simple style hack will boost your confidence. Women have relied on shapewear to squeeze into tight-fitting cocktail dresses and evening gowns for ages, and now men can benefit from shapewear, too.
GKVK Chest Compression Shirt
2. Chest Exercises To Eliminate Chest Fat
If you want to dramatically reduce your gynecomastia, you’re going to need to hit the gym for an extended period of time. If you want to learn how to get rid of man boobs through exercise, then you need to be ready to commit. A low-fat diet combined with regular chest exercises can help diminish the appearance of man boobs over time.
The best exercises to get rid of man boobs are simple chest exercises:
- Bench presses
- Dumbbell skier swings
- Supported dumbbell rows
If you’re new to exercise, then supported dumbbell rows are a good place to start. For this exercise, lie on your stomach on a bench at a 45-degree angle. Grasp the dumbbells in your hands and pull up in a rowing motion. Simple chest exercises like these will help to eliminate that pesky fat that’s lingering around, but don’t expect results overnight.
You don’t need to run out and grab a full weight bench or bench press; rather, a simple tool like a set of dumbells like these from AmazonBasics should get the job done just fine. Just be sure to take it slow and steady while you’re first getting used to it. Finally, remember that these exercises will be most effective when you do multiple repetitions at lower weights. You shouldn’t be straining to lift as much as possible.
AmazonBasics Rubber Hex Hand Dumbbell Weight
3. Wear Darker Colored Clothing
One of the better — and simpler — ways to hide your gynecomastia is just by changing the color of your shirts. By wearing darker colors that aren’t as sheer as a white t-shirt, you’ll have fewer people paying attention to your chest. Of course, you’ll want to wear something comfortable too, which is why this classic-style pima cotton tee from Buck Mason is a great choice. The rich color will hide your chest well, while its coziness will give you great confidence, too.
Buck Mason Pima Classic Tee
4. Wear More Layers
While you’re waiting for your chest exercises to start working, there are a lot more style hacks that can help boost your confidence. Another fashion hack that’s helpful in hiding man boobs, especially in the winter, is to layer effectively. Layers not only provide great warmth but they effectively conceal areas that you might be sensitive about.
A simple cardigan sweater, like this supple and soft cashmere option from J. Crew, can be a helpful addition to your existing wardrobe. As stylish as it is good at hiding, it’s a timeless piece you’ll reach for again and again.
J. Crew Everyday Cashmere Cardigan Sweater
5. Try an Estrogen Blocker
For many men, gynecomastia can be the result of increased estrogen in your system. Androsurge is one of the best all-natural estrogen reducing supplements for men. It also helps promote muscle building and fullness during training. And it helps boost your overall energy levels. Put it together with a regular workout schedule and you’ll feel improved confidence, reduced stress and more drive. And by blocking the estrogen that contributes to those man boobs, supplements like this can make a noticeable difference in your appearance.
ANDROSURGE Estrogen Blocker for Men
6. Start Doing Push-Ups in Your Free Time
Just like bench presses can help to eliminate gynecomastia, push-ups also help flatten your chest. Push-up bars, like this set from Elite Sportz, are helpful because they can help you get deeper into each press, engaging more muscles along the way. Over time, you’ll increase your strength in your entire upper body, which will help to further get rid of extra weight that might be lingering in your chest.
While you should already have a workout routine in place, supplement your workout by squeezing in a few extra push-ups throughout the day. Use these push-up bars to do a quick set of exercises during commercials or while you wait for dinner to finish cooking. If you want to get rid of man boobs once and for all, you have to be ready to commit to changing your lifestyle.
Keeping exercise gear like this around the house can serve as a constant reminder and motivation to keep striving toward your fitness goals.
Elite Sportz Push-Up Bars
7. Wear Striped Clothing
While we wish it was true, you sadly can’t get away with wearing a t-shirt all the time, let alone at most workplaces. If you want to inject a little bit of personality into your wardrobe, a striped shirt is a great option to do so. However, reach for a vertical striped pattern. A horizontal stripe shirt will overenunciate your chest, whereas a vertical stripe will make your torso look longer inside of wider. This option from Goodthreads is a classic-style option that can go from the boardroom to date night without an outfit change.