For certain people, their greatest fear is staring down at their breasts and having cleavage.

Getting gynecomastia — most generally referred to as man tits, or short “moobs” — is also largely stigmatized by men who don’t want to appear to be effeminate or terribly out of shape. Yet they ‘re not alone: at any stage in their life, about 30 percent of men will be struggling with swollen breasts.

Men are gradually looking for an operative approach to get rid of their prominent breasts. According to the American Society of Plastic Surgeons, male breast reduction procedures increased by 32 percent from 2000 to 2017, and in 2015 men accounted for over 40 percent of all reduction surgeries, marking an all-time high.

Luckily, the fatty lumps aren’t inherently harmful (belly fat in the stomach is what you actually should be concerned about), although the disorder may be triggered by variations in hormone levels through a range of natural or synthetic causes. There are two major reasons why a guy could get man boobs when you boil it all down.

The first is the medical disorder, clinical gynecomastia, which arises from a hormone mismatch or higher estrogen rates and reduced testosterone levels.

Generally, it is not a significant concern and will go down on its own. Nonetheless, if you suspect you have gynecomastia, whether it continues or induces pain, you can see a specialist and figure out whether treatment or surgery can help.

The second explanation for this is actually to retain extra fat in the stomach.

You don’t need to cut corners and nip and tuck your way to a flatter profile if that is the cause. Current Men’s Health fitness owner, BJ Gaddour has a cure for man boobs: a muscle-building, fat-frying exercise.

“You shouldn’t just rely on the exercise when it comes to weight loss,” he said. “You need strength training to build muscle. It ignites your metabolism, which is burning calories and accelerating weight loss.

Workouts for eliminating man boobs 

Firm your chest and shed those supersets on your man boobs — two back-to-back exercises.

“These movements not only blast your arms, but they also hit your back muscles and glutes — the main muscle mass-containing body areas,” Gaddour said.

It’s all about how much muscle you stimulate at once to increase your metabolism. You’re going to boost your metabolism and testosterone levels by doing big-muscle exercises more than you’d just work your pecs out.

DO THIS: Use a pair of 15- or 20-pound dumbbells and do a superset of each pair of exercises.

Starting with exercise 1 A, in 30 seconds do as many reps as you can. Then linger for 30 seconds.

Before that, do 1 B workout, do as many reps as you can in 30 seconds, then rest for 30 seconds. This is one circle. Start 4 rounds of superset 1, then rest 2 minutes for 4 rounds before going on to superset 2.

Apply such supersets 2 to 3 days a week to your fitness schedule.

Super Set 1

Pick up a pair of dumbbells and lay down on a 45-degree incline seat. Let the arms hang straight down, and the palms face each other. Bending your wrists and gripping your shoulder blades, lines the dumbbells on the side of your arms. Wait, and put down the weights.

Stand 4-6 inches in front of a knee-high bench or chair. For both hands cup the end of a dumbbell and hold it upright in front of your eyes, pointing toward your elbows.

Keep your back arched in a relaxed manner, roll back your shoulders, bend your knees, and squat. Rest in for a moment on the table. Pressing the feet down onto the table, get up.

Super Set 2

Take a dumbbell’s handle in each hand and assume a push-up stance straight with your shoulders. Your hands should be for dividing the breadth of your neck and your body should form a straight line from head to toe.

Bend the knees and lower your body until your shoulder nearly hits the table. Stop, then force yourself almost halfway up. 

Wait again, and then fall down to the board. Drive yourself back to starting point all the way out, and repeat.

Holding a pair of dumbbells next to your sides at arm’s length, stand with your feet hip-width apart and your knees bent slightly.

Bend at your hips without rounding your lower back, as you swing your arms backward simultaneously.

Now thrust your hips explosively forward and lift your body until you stand erect, thus freeing your momentum to swing the weights up to chest height. (Don’t deliberately lift your weight.) Bend back and forth over the course of the set.

Bench press Using Bar Bell 

Place the barbell onto the rack and place yourself on the bar to take the medium grip.

Lift the chain, and keep it over your body straight.

Inhale the bar mid-chest as you lower it.

Go to your starting spot and breathe out.

It would take longer-twice as long-to lower the bar than to lift it back up. When the set is finished, return the bar to the rack.

Pec Deck Machine 

Pick how much weight you want to work with using the moving pins prior to sitting at the unit.

Change the seat, so your chest has the same height as your handles.

When you exhale and relax your mouth, sit down and take the bar handles and bring them to each other.

Back with inhalation to your starting spot.

Please keep the knees bent slightly. Keep the back arched, too. This will help to aim your chest than your back.

Bent forward cable crossover 

Once you start to pick the ideal weight from both sides of the unit.

Stand in the center of the unit and pull the handles down with your hands.

Lean your body forward (keeping a smooth back) so that the cables connect with your chest muscles.

Move your body backward and inwards (crossing over) as you exhale.

Turn slowly back to your beginning spot with an inhalation.

Some People Excel With Man Boobs And Some Don’t – Which One Are You?

5 Things To Do Immediately About Man Boobs

Are You Embarrassed By Your Man Boobs? Here’s What To Do.

Embarrassed By Your Husbands Man Boobs? Try This.