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4 easy exercises to help target man boobs – from ‘goblet squats’ to ‘swings’

Male breast reduction procedures rose by 32% from 2000 to 2017, according to the American Society of Plastic Surgeons.

In 2019 was the fourth most common cosmetic surgery procedure for men.

Sometimes it may be down to being overweight, but man boobs may also occur due to hormone imbalances known as gynecomastia.

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The condition is often shrouded with embarrassment and can take a toll on a man’s confidence.

Fortunately, there are a few exercises which help target this stubborn fatty area for a more toned and slimmed down breast appearance.

These include:

  • Inverted row
  • Push ups
  • Goblet squat
  • Swings

Inverted row

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According to Healthline, this is how to do this move:

  • Stand in front of a squat rack or Smith machine
  • Set the bar to the desired setting. Start with waist height. This will allow your arms to fully extend while keeping your body off the floor
  • Get under the bar and lie down. Look up at the ceiling
  • Reach up for the bar. Your arms should be fully extended so you can grab the bar with an overhand grip. Your body will be suspended or just off the floor, with your heels being the only thing in contact with the floor
  • Contract your core muscles and glutes to brace the lower back and keep your body in a straight line from your torso to your feet
  • Pull yourself up, leading with your chest. The bar or rings should be at chest height at the top of the movement. Your body should remain straight and glutes and core tight throughout the entire movement. The bar doesn’t need to touch your chest. Get it as close as possible
  • Pause for a second and make sure the shoulder blades are retracted (imagine squeezing a small ball between the shoulder blades) before slowly lowering to the starting position, with your arms fully extended
  • Repeat. Do 3 sets of 8 to 15 reps

Push ups

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To do a push up, follow these easy steps which include:

  • Get down on all fours, placing your hands slightly wider than your shoulders.
  • Straighten your arms and legs.
  • Lower your body until your chest nearly touches the floor.
  • Pause, then push yourself back up.
  • Repeat.

Goblet squat

  • Stand with your feet slightly wider than hip-distance apart, your toes angled slightly outward
  • Hold a kettlebell in both hands at your chest, gripping the handles as though you were cupping a goblet—one hand on either side of the handles. Bend your elbows, so the goblet is positioned right at the centre of your chest
  • Warm up by using a lighter (or no) kettlebell to get a sense of the movement. Then, progress to a heavier weight for your full set
  • Engage your core and look straight ahead—you want to keep your back neutrally aligned and your eyes facing straight forward throughout the squat
  • Press your hips back and begin bending your knees to perform the squat. Inhale as you perform this downward phase
  • Keep the kettlebell close to your body during the movement
  • Focus on keeping your chest tall as you continue pressing your hips back and lowering down. The goal is to get your hips below parallel with your knees
  • Make sure your weight remains evenly distributed across your feet or slightly more weighted toward your heels—you shouldn't come up on your toes as you squat
  • Check your position at the bottom of the squat—your elbows should be positioned on the inside of either knee at the lowest point. This helps ensure that your knees remain aligned with your toes as you move into the deep squat position
  • Press through your heels and reverse the motion to return to the starting position. Exhale as you rise and press your hips forward at the top of the squat to engage your glutes more fully
  • Complete a full set and carefully rack the kettlebell


The swing is not a squat but rather a front raise.

To do this move, focus on your hip hinge and extension.

Bend knees slightly, bring the weight back through your legs, then stand up and squeeze your glutes powerfully to drive the weight up.


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