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Exercises to Treat Gynecomastia
Gynecomastia is a condition that affects males. The balance of the hormones estrogen and testosterone become off and breast tissue develops in the chest. According to MayoClinic.com, gynecomastia is not a serious problem, but it can cause pain in the breasts and embarrassment. When it comes to treating this condition, exercises cannot cure it completely, but they can help build muscle in the chest and give it a more defined look.
Chest presses target the middle of the chest and they are done with a chest press machine, dumbbells or a barbell. When using a barbell, it is called a bench press. The concept with these exercises is all the same. To use the machine, sit on the seat with your back against the backrest and hands on the handles. Push straight forward until your arms are just short of locking out and bring the handles back.
To do bench presses, lie on your back on a flat bench, hold a barbell above you with a wide grip and lower it to your chest. Steadily push it back up and repeat.
To do chest presses, lie on the bench while holding dumbbells above you with your palms facing your knees. Slowly lower the weights to your sides by bending your elbows and push them back up.
Pullovers work the middle to upper chest area with the aid of a barbell and flat bench. While lying on your back, hold the bar above your chest with your hands shoulder-width apart and a slight bend in your elbows. Keeping your arms in this bent position, lower the bar behind your head and then back to the starting point in a steady, arcing motion.
Incline and Decline Push-ups
Incline and decline push-ups are body resistance exercises you can do when you do not have access to a gym. Both require an elevated object, such as a couch, chair, bed, bench or stability ball. To do decline push-ups for your upper chest, lie on your stomach with your feet elevated on the platform and hands slightly wider than shoulder-width apart. In a steady motion, push yourself up until your arms are fully extended, lift your hips to form a straight back and tighten your core. While maintaining this body alignment, lower yourself up and down in a smooth motion. Inhale on the way down and exhale on the way up.
Perform incline push-ups by placing your hands on the platform and feet on the floor. When doing these, follow the same procedure--keep your back straight, core tight and breathe properly. This exercise places the most emphasis on your lower chest.
Dips work the chest and triceps with the aid of parallel dip bars. After placing your feet on the lower supports and hands on the bars, carefully lift one foot at a time and hold yourself in the air with your arms fully extended. Bend your knees and cross your lower legs behind you as you lean forward. Slowly lower and lift your body by bending your elbows. When you lower yourself down, maintain a forward lean.
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