How to Get Rid of Man Boobs.

For most men, man boobs can be eliminated through a combination of cardiovascular exercise, strength training and nutrition. For others, a conversation with the doctor may be needed.

Dear Davey,

I’m embarrassed to admit that I have man boobs.

It’s hard for me to even write this email, but I really have no idea how to get rid of them and you’re my only hope.

What advice do you have?


Dear Ryan,

Thanks for your email and the courage to reach out.

Let’s face it: Man boobs can be a sensitive subject for men. It can be embarrassing and emasculating, despite whatever humor the name might imply.

What Causes Man Boobs?

Man boobs are generally caused by body fat, gynecomastia or some combination of the two. Often times, men gain weight in an unflattering way on top of their pectoral (chest) muscles – and this can lead to the creation of man boobs. For other men, man boobs are the result of a hormonal imbalance in a medical condition termed gynecomastia. The body produces decreased testosterone and increased estrogen, usually in response to medicine. And of course, for some people, it’s a combination of both weight gain and gynecomastia.

How to Get Rid of Man Boobs?

If your man boobs are the result of weight gain, then your remedy is a combination of cardiovascular exercise, strength training and proper diet. It’s not a magic fix, but it’s very doable. In essence, you’ll have to create a calorie deficit wherein you burn more calories than you consume – and the most effective way to do this is through exercise (and not starvation).

As cardiovascular exercise is very demanding, you’ll incinerate calories during and after your workout. Interval training is recommended for weight loss, and intervals can be practiced on a treadmill, bike, rowing machine, elliptical, etc. In a nutshell, interval training is alternating between a medium-intensity pace and a high-intensity pace.

Strength training does two things: It adds on muscle (which will burn calories all day long) and helps to shape and remodel your body, including your chest area. While a total body exercise program is recommended, put special effort into chest exercises like push-ups, the chest press, the pec fly, etc. Since you’re looking to build muscle in this area, it’s best to do a workout that combines a low number of repetitions for each exercise (6-10 reps) and heavy resistance (i.e., a lot of weight).

But if your man boobs are caused by gynecomastia due to medication, then you’ll need to talk to a physician. There may be alternative treatments, or options that are available to you. I’m not a physician, and I do understand that each situation is very different. A conversation with your doctor is strongly recommended, difficult as it may be.

But for most men, it’s a jockstrap and not a bra that is needed to treat man boobs. It’s about hitting the gym, or even exercising at home. It’s about becoming more active, stronger and healthier through exercise and proper nutrition. Man boobs are treatable, and the sooner you get the ball rolling, the better. As one of my favorite fitness quotes says: “A year from now, you’ll be glad you started today.”

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.


  1. I understand the pain and embarrassment that Ryan feels. I myself had gynecomastia, the development of breast tissue in males. After almost 18 years of hating my body, dieting, avoiding the beach or pools, wearing thick shirts, I finally decided I’d had enough on my 30th birthday. I consulted with physicians, plastic surgeons, and therapists, who told me that since tissue was the problem, and not weight, the only option was plastic surgery. Our body image is tied up in every part of our life, and for a gay man it can be especially horrific…. not that we have any more of a claim to suffering than straight men in this area.

    My surgery was 6 weeks ago, and I feel like a new person. I still battle with body image from time to time, but it’s hard to erase 18 years of self-deprecation. I’m so grateful I faced up to my shame and confronted it head on. Even though I knew surgery was the only option, it took me months to figure out if I wanted to follow through or not. Only a doctor or plastic surgeon (I would actually recommend second and third opinions)can diagnose and recommend options.

    I don’t feel like an expert in the area, but I’ve been through it. Be kind to yourself, and know that facing this head on may actually be worth it.

  2. For the time until you are either able to burn the fat and sculpt the muscle or talk to a surgeon, there are binders. Search “compression shirts ftm” on the web and you take a look yourself. They are very snug and have a tendency to ride up oh and cause you to sweat. A lot of Female To Male trans wear them just for the visual body effects pre-surgery.

  3. Fourwheelermaster says:

    Are u gay why do u do ur exercises in ur underwear

  4. I have had titty pecs since I can remember I think for me is partly genetic as my father has been so since he was 20 or so he said. Also some medication I used to take screws up body hornones and a few other things and I have been on these since I was 15 and aware of my body. The same emdication also makes it far easier to gain fat so was a double tit causing effect!

    I shared similar thoughts to Wade but have been off these meds for about a year and a half and I think they have become less titty as my endocrine (hormonal) system rebalances and I lose my excess fat.

    I wouldn’t consider plastic surgery for anything purely cosmetic but it’s a personal choice. My thoughts on my pecs have changed probably just due to being more self confident as you get older but I really appreciate a good set of shaped pecs, but have realised I will never have them!

  5. Power T Shirts! They CHANGED My Life!!

    They look like regular t shirts but have some some type of material that flattens out your man boobs.

    Before I started working out, I used a “power t shirt” that looks like a regular t shirt that flattens out your chest and makes it look like you have no man boobs. They work really great.

    My life is so different that I even wrote the company and thanked them.

    The website is at if you would like to check them out.

    I really hope that this help you out.

  6. Whats up! I simply wish to give an enormous thumbs up for the
    nice info you will have here on this post. I will likely be coming again to
    your blog for extra soon.

  7. Dear davey

    i am 23 now and since 6 years i have big chests.. but i am not able to figure out if they are due to excess fats or man boobs?? how do i make out?? and how do i reduce them? pls help.


  8. this is a bunch oh mumbojumbo

  9. Im 12 years old and I’m a type 2 diabetic and i do 100 sit ups a day and 50 pushups a day but i cat get abbs but i want them and i wanna get more fit because im doing wrestling so yahh and thing like upperbody strength exercises that i can do at home because im not old enough to go to a gym yet

  10. Dear Davey wavy my question for you is that I just started doing weight lifting and I can tell that my man boobs are getting bigger is this command for someone who just starteding out

  11. Dear Davey wavy my question for you is that I just started doing weight lifting and I can tell that my man boobs are getting bigger is this command for someone who just starteding out.

    Patrick, green

  12. Howdy! Do you know if they make any plugins to protect against hackers?
    I’m kinda paranoid about losing everything I’ve worked hard on.

    Any recommendations?

  13. Solution for manboobs guaranteed…go to link…

  14. I am not sure where you’re getting your information,
    but great topic. I needs to spend some time learning more or
    understanding more. Thanks for excellent information I was looking
    for this information for my mission.

  15. Just amazing

  16. I feel really bad for you. I had to live with this for 20 years.

    Get a power shirt. I wish I would have found them sooner. They are at “CHESTFXPRODUCTS” JUST google it.

    It sucks when I don’t have my power shirts because my nipples stick out too!

  17. What i do not realize is in truth how you are not actually a lot more neatly-liked than you might be now.

    You’re very intelligent. You already know therefore considerably
    on the subject of this subject, made me personally believe it
    from a lot of numerous angles. Its like women and men don’t seem to be fascinated except it
    is one thing to do with Girl gaga! Your own stuffs outstanding.
    Always deal with it up!

  18. Archie Clayton says:

    Loved it. Really interesting stuff. Thanks for taking the time to write it

  19. Thank you Davey for sharing this. I was in the same boat as you about six months ago. I had no idea what to believe online because everything seemed to be an advertisement. I actually read a personal review about Gynectrol and it seemed like the person had great success using the product so I gave it a try. I couldn’t have been more excited about the results, as my chest is more defined with little to no gyno than when I first started using it. The article was very helpful to me — if you want to check it out yourself you can read it here

Speak Your Mind