Best workout to get rid of Gynecomastia and Pseudogynecomastia: Gynecomastia and Pseudogynecomastia

Gynecomastia is the condition which occurs in only man, in this condition the breast tissue of men or boys become overdeveloped or enlarge than normal, it can happen to one or both of the breasts.

It is not caused by over-weight or by fat accumulation around the breast.

In Pseudogynecomastia, lots of fat accumulate around and under the nipples.

Most of the time it doesn't require any type of treatment to resolve, it can resolves by itself.

Gynecomastia condition may decrease your self-confidence or may give bad look to your personality.

Gynecomastia generally affects the newborn, boys during puberty and old men.

Pseudogynecomastia can get resolved by doing some exercise, by making changes in lifestyle, by consuming proper diet.

What can cause gynecomastia

Hormonal changes
Alcohol consumption
Liver and kidney disease
Radiation
Hyperthyroidism

There are some medicine which can also cause gynecomastia

Chemotherapy
Calcium channel blockers
Anti-androgens
Anabolic steroid
Certain antibiotics
Diazepam
Certain HIV medicines.

Gynecomastia can not treat or overcome by doing exercise because exercise can only reduce fat around the nipples which is present in pseudogynecomastia not in gynecomastia.

Usually gynecomastia resolves over the time or by treating its underline cause and if it is persistent than surgery is the last option to get rid of gynecomastia.

But pseudogynecomastia can treat by doing some exercise,

here are some exercise to reduce chest fat.

1. Bench press

One of the most popular and effective exercise for chest. it targets the chest, shoulder and triceps.

How to do

Lie down on your back on the flat bench and grab the bar wider than your shoulder width. now bring the bar down toward the chest as your breath in, pause here for a couple of secs and push the bar toward the ceiling slowly as you breath out.

Set - 4

Rep- 10-12

Rest- 60 secs

2. Cable crossover

Cable cross-over is a isolation move that targets the chest muscles. it gives the definition of your chest muscles.

How to do

First of all set the handles of the pulley at the highest level now stand in the center of the machine. keep your back straight, spine neutral and bend your torso slightly forward. Now pull both the handles down with bend elbow, squeeze your chest and hold for a sec and return to the starting position.

Set- 4

Rep- 10-12

Rest- 60secs.

3. Seated Pec deck

Best exercise for chest, add serious amount of strength and mass.

How to do

Set the weight according to your capacity, don't do ego lifting. sit on the platform with your feet on the floor.

Now grab the handle of the machine by each hand and keep your chest up, now pull the your arm toward the body while contracting the pecs muscles.

Bring the handle in front at your chest and pause here for a secs and then return to the starting position.

Set- 4

Rep- 10-15

Rest- 60secs.

4. Dumbbell chest fly

It is an important chest exercise which target the chest and shoulder muscles.

How to do

Lie down on your back on a flat bench put your feet on the floor.

Hold the dumbbell in both of your hands, now straight up above your arms but not locked.

Breath in and let your arm slowed down in an arc motion until they are in line with chest. breath out and press the dumbbell up in same slowly motion.

Set- 4

Rep- 10-12

Rest- 60secs.

5. Push Up

Great body-weight exercise for chest, can also perform at home.

How to do

Get into a plank position, place your both palms on the mat, palm should be placed directly under the shoulder, keep your back straight, core tight, and don't put tension on neck. now gently bend your both elbows to go down and slowly lower your body to the floor. Try to touch the floor by your chest and then push your body in upward direction. try to create more tension on biceps for more better results.