Androgens and estrogens are found in balanced amounts in men. When these hormones become out of balance, a condition known medically as gynecomastia can develop. In simple terms, this is the development of breast tissue. You can do chest exercises, using the weight of your body and free weights, to help treat this condition and promote muscle growth.
Bench Presses
Bench presses work the middle part of your chest and are done with a barbell. Lie face up on the bench, grab the bar with a wide grip and push it off the supports. With the bar straight above you, slowly lower it to lightly touch your chest, push back up and repeat 10 to 12 times. When doing bench presses, keep your core tight.
Decline Push-ups
Decline push-ups work your upper chest and are done with a weight bench. Place your feet hip-width apart on the bench and place your hands slightly wider than shoulder-width apart on the floor. In a steady motion, push yourself up, lift your hips and form a straight line from your shoulders to your heels. Keeping your back straight, lower yourself by bending your elbows. Once your chest is within a fist width of the floor, push back up. Do 10 to 12 repetitions.
Decline Dumbbell Chest Press
Decline dumbbell chest presses work your lower chest and are done on a decline bench. Hook your lower shins under the padded support, lie on your back and hold the weights straight above you with your palms facing your knees. Slowly lower the weights to your sides by bending your elbows. Once your upper arms parallel the floor, push the weights back to the starting point and repeat 10 to 12 times. When pushing the weights up, do not let them hit each other.
Cable Fly
The cable fly works your inner chest area and is done on a cable machine. Attach single handles to high settings on both weight stacks and stand in between them with your feet hip-width apart. Keeping your elbows slightly bent, grab a handle in each hand and move them across the front of your body in a hugging motion. Once your palms are close to each other and about 12 inches in front of your pelvis, squeeze your chest muscles forcefully. Slowly raise the handles until your upper arms parallel the floor. Repeat 10 to 12 times.
Iso Chest Squeeze
Isometric chest squeezes require a stability ball. Sit on a workout chair with the ball resting on your thighs and your arms wrapped around its sides at the widest point. Steadily apply inward pressure with your arms as you hug the ball into your chest. After holding this position for a full second, release your pressure. Do 10 to 12 repetitions.
