Hi folks, I'm Bob Schrupp physical therapist -Brad Heineck, physical therapist.
Together we are the most famous physical therapists on the internet
Oh in our opinion of course Bob
This is a family show but this is a real condition Brad
So we're gonna discuss this how to get rid of man boobs that saggy chest or
Gynecomastia, that's actually three different things I'm talking about here. That's a pretty big term Bob
Yeah, been doing your homework, right and it's an actual medical condition, and I thought you were going to show
Well yeah, Bob. You know
And as you can see it's embarrassing you know and
Unfortunately with gynecomastia
It quite often happens in those teenage years, which is like oh my god
You know as if you don't have enough things to worry about when you're a teenager with the zits and the
Hormones and the things going on with women or
And it's even more complicated nowadays with the internet, but here we got this to deal with
It's embarrassing as heck, so let's talk about that first. Let's talk about gynecomastia
Okay, so this is a condition where you have kind of a hormonal imbalance
And that's why it's happening when you're in your teenage years quite often
You're either getting too much estrogen, which is the female hormone or you're not getting enough testosterone
Or they're just out of whack and they're trying to find their balance here
So the testosterone or the estrogen is the hormone
That's going to help produce, right kind of the breast looking tissue and the other thing is by the way
This is a warning to those of you who might be taking steroids to build up muscle what happens in that case is quite often
You're getting too much testosterone and the body says hey, wait a minute you're producing too much testosterone
I got to balance this out, so it starts producing estrogen and you can actually get the man boobs from that so
The only way to get around that is to actually stop using the steroids, if you're a teenager
Unfortunately the bad news I have for you it's gonna last anywhere between six months to two years
But then it will go away, so you just have to tough it out during that time
One suggestion we have is you could wear a tighter shirt
Underneath your regular shirt, so you can wear like a tight tank top and help hold things in place
And then you can put the regular shirt on top
So I knew a kid that had this and it was really embarrassing for him
He would not do his shirts and skins when we were playing basketball
He was a good athlete, so it was kind of sad, but he got over it. He got over it. Yep. He survived
Like we all try to but which brings me the point Brad if you haven't already
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Not like. We didn't have gynecomastia
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It's a different look Brad than just regular what we call man boobs from someone who might be overweight
It's actually firm around by the nipple, and that's where a lot of it occurs it's
Like more concentrated in an area and it's firm. That's probably the biggest two things about it
With regular
Let's say just regular man boobs quite often you see in people who are just plain ol overweight
Sedentary, the fat's settled somewhere and that's where it's settled
They often have a large belly along with the large chest, its diffuse
It's not hardened anywhere
It's kind of soft all over the place now in that case you can't spot diet
I mean, and you can't work your way out of that
I mean you've got to first approach it from a nutrition standpoint
And you got to get your weight down and you can
But you have to
Fight it from that angle first
Once you start losing some of the weight
Then we can show you exercises to do and what we recommend is you're going to work the chest muscles
But we want you to work it from different angles, right get all the fibers and
You know and you can like yourself you mentioned that you had focused on the lower fibers with a certain pushup
That we're gonna show in a few minutes. That's a good point because you know as you get older Brad and I
I guess we're all getting older, but when you really get older like Brad
And I things start to sag, my chest was starting to sag
And so I started doing push-ups a little bit lower
I'll show you that in a minute, but they did the job it helps
You know got me back up in shape again, your wife was happy then I don't know if she's ever happy, she's married to me what do you think
All right, let's so let's start off. Let's see you've kind of worked your diet
You're starting to lose some weight now you're gonna want to go ahead and start some push-ups, and you say Brad
I've never done a push-up before, so you can start by doing them against the wall
So if you're a beginner pushuper and you haven't done any and you've been sedentary
This is a good way to start, get your feet about two feet away from the wall and hands out
Brad why don't you show some different ways you can do it too. You can put one arm up one arm down
This is one way you can get those fibers in different areas of the chest here here
You could go down here. Yeah, that's the low one we're talking about that one that helped me
You can do the triangle
That's gonna get more of the triceps actually
But you know it's always nice to get some other muscles too. This will get more
Yeah, a little wide base there just
So then you can go after that becomes too easy
Let's slide this down just a little bit Brad. Yep. We're gonna go ahead you're gonna go to a counter top like this
I'm gonna do it on here just so you can see it. It's the same thing
We're gonna go ahead and start doing some push-ups, these are gonna be a little bit harder than the wall and
Again, you can go up higher like this on one
It's a little more difficult on the counter
Yeah, it is a little more difficult on the countertop
But it does
What it makes it happen is it actually works the one
Harder than the other, and you can go up a little bit higher like this and work it a little bit lower
I'm working the lower fibers now. That's a lot harder than it looks. Yeah, it is
So then finally when you've gotten to that point and you feel like you're ready
We're gonna go ahead and do some push-ups now
Don't do them on a countertop or the kitchen table go on the on the floor, right we're doing them on here again
Just to, we take risks just to demonstrate stuff for you, it makes it easier for Lonnie too doing the filming
So we're gonna go here, and now I'm gonna go and you can do a regular pushup
But you can also go a little bit lower, and these are the ones I do Brad, like this
They're getting the lower fibers of the pectoralis major. Now you can also alternate like this
It's gonna work different fibers. Good strong posture
You can see Bob's not having his butt way up in there to get that teepee posture, or he's not sagging
So you get some core exercise along with this now the other
Alternative is to use the wall anchor unit this is something invented by Brad
And I and we're really proud of it, and they really work well because it's so versatile. What's nice about this
You can actually work the fibers in all different directions. It's almost like having a regular bench. It's like having an incline bench
And a decline bench
So right now this would be the same as a decline bench cuz he'd be back up like this
And look how he's working those fibers. So you can do the pushes now when I do this
I always do the flies because it
Concentrates more on the the pec major verses you get triceps involved here, and this is more
Focused on those pecs and
So that's the lower fibers then we're gonna use a middle anchor
And here again if you want to do the push up you can do that
But this is gonna work more of those mid fibers with good control
Don't go back so far that it stretches that it hurts because you can injure yourself.
Good control right up to your hands almost touch, nice smooth motion start with the lower bands
The ones that are easier to do and then work your way up and you can even go up to a double band
Eventually, but the beauty of these bands is you just go out farther, and it gets harder, you can vary resistance there
It's a wonderful device and then for the upper fibers up here by the clavicle
You simply use the one down by the floor ankle level anchor and we're gonna go up, and do those upward flies
Or you know you could work it like this
Or do both, usually three sets of ten if you want to build some
Muscle mass, you're not gonna do you know 20 30 of them cuz that's not gonna build mass that's gonna be good toning
But well you could do that too
But usually if you're a guy you want to
Bulk up a little bit, the other thing you can do Brad is actually as I'm watching you here
Sorry dropped it here
You're starting to get a little bit stronger
You can actually do the one arm like this and now I'm really concentrating on just the chest here, right and again
We're working some core here too, but this one now I'm working harder. I mean you know I got a double
Double handle and I'm really so you're gonna want to make sure you do both sides
Otherwise you're gonna be
So again kind of keeping the arm fairly straight on this one
And I'm pulling across here, otherwise you're gonna be doing more biceps
The beauty of the wall anchor break them up a little bit
But here you can just double them up if you're getting powerful and strong, now this one is actually
This is not a bad resistance
But this is as much as I would want to do, and these are the Sank bands
These are some extra ones that you can buy if you buy a regular set and you want to add just
A couple you can get the Sank band cuz they come with the handles already on so we got these linked down below
In our Amazon
Preferred site and we also got a link for the wall anchor, all right Brad anything else? Well Bob
I'm thinking we covered it all. Just be careful work those pecs
So that you get strong like bull. There we go. Thanks for watching