THE AVERAGE MAN spends 46 hours a year masturbating, according to a 2024 Bedbible survey. If you’re already getting in the reps, you don’t need a Ted Talk on how to touch your dick. But it might be time to upgrade your skills. Most guys learn one masturbation technique early, figure out what works, and then run it back forever. It’s efficient, sure, but getting off can be more than just a quick release.
There’s actually a lot going on every time you jerk it. “During the process of masturbation, the body experiences a series of notable physiological changes,” says Dr. Yudara Kularathne, consultant physician and CEO of HeHealth. Those include increased heart rate, increased blood flow to the genitals, and the release of endorphins, oxytocin, and prolactin, which increase relaxation, improve sleep, and support overall well-being. Plus, the flood of feel-good hormones released around orgasm can also help take the edge off stress and even pain.
Masturbation may come with some other health perks beyond the obvious mood boost: Research has found men can have a temporary increase in white blood cell count after orgasm, which supports the immune system’s ability to fight off illness and infection.
And on the sexual health side, masturbation “exercises the pelvic floor muscles,” which can support erectile function and continence as you age, says Dr. Paul Gittens, a board-certified urologist and founder of The Rockwell Center for Sexual Health.
Beyond the physical benefits, it’s a low-pressure way to learn your own turn-ons. “Masturbation helps you explore your own body—its pleasure points, pain points, and unique sensations,” says Jon Prezant, LCSW, a New York-based sex and couples therapist, which can translate into better communication and confidence with partners. When you understand how your own body responds to touch and arousal, it’s easier to communicate those preferences in partnered sex, which can improve both sexual satisfaction and relationship intimacy over time.
17 Ways to Masturbate Better
There’s no “right” way to masturbate, but there are a few things that make it less satisfying over time. “Most men have been conditioned to masturbate the most efficient way,” says Michael Stokes, LMHC, a sex therapist in West Hartford, Connecticut. It works, sure—but when you default to the fastest route every time, you stop exploring different ways to feel good, and your body basically comes on autopilot. So, if you’ve hit a pleasure plateau or you’ve been doing the exact same routine since high school, these expert-backed upgrades can make masturbation even more enjoyable (which is kinda the whole point).
1. Break “pattern rigidity.”
When masturbation starts feeling meh, Prezant encourages men to ask themselves a simple question: What exactly am I doing every time? He often sees men deal with “pattern rigidity,” where they repeat the same routine with the sole goal of finishing quickly. The nervous system habituates, so what felt intense at 20 can feel muted at 35—not because anything is broken, but because your body needs variety to stay responsive. A simple solution? Change one variable at a time, whether that’s the time of the day, the type of porn you’re watching, or your position. And on that note...
2. Change the position you masturbate in.
Usually lie down while jerking off? Try standing up. Or if you typically lean over in a seated position, lean back onto your bed. Even if you change nothing else, switching positions changes how your body responds to stimulation and how sensations feel, says Dr. Uchenna “UC” Ossai, a sexuality educator, pelvic health physical therapist, and assistant professor at University of Utah. “Changing positioning can improve your pelvic floor muscle resting tone, which can help improve the blood flow to your penis,” she adds. More blood flow = more arousal and, ultimately, a more enjoyable masturbation sesh.
3. Masturbate after you work out.
If you’ve ever felt extra turned on after exercise, you’re not imagining it. After a workout can be a great time to masturbate because “your endorphins are quite high, blood flow is great, and your pelvic floor muscles are completely relaxed,” says Dr. Ossai. If you tend to rush through masturbation, this is also a good moment to slow down and actually feel what your body is doing. Think of it as an extension of the cooldown phase, and really take notice of each new sensation instead of relying on muscle memory.
4. Ease up on the death grip and decrease your speed.
Many men unconsciously squeeze too tightly and stroke too fast, then struggle to orgasm with a partner because it can be difficult to replicate that pressure, Prezant says. To avoid that, alternate between lighter and firmer pressure, change stroke length, and vary rhythm instead of going max intensity the whole time.
5. Use lube and plenty of it.
Lube is a simple upgrade that changes sensation fast. It can reduce chafing and friction-related desensitization, while making stimulation feel more intense, says Heather England, PhD, a sex therapist and psychotherapist based in Leawood, Kansas. And unlike whatever hand cream you might’ve stolen from your parents’ bathroom, lube is made for sensitive genital skin, so it tends to glide better and irritate less.
Try silicone-based lube, says Avril Louise Clarke, in-house sexologist and intimacy coordinator at ERIKALUST, an ethical porn company. It won’t dry out as quickly as other types of lubes, so you can use less and last longer. However, if you plan on using a silicone-based toy, like a male masturbator, use a water-based formula instead (this kind won’t break down the product’s material). And when you’re lubing up, don’t be shy with slathering on a liberal amount—it’s almost impossible to have too much of a good thing in this case.
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6. Try a masturbation sleeve.
If you want to experience a new sensation without going fully down the sex toy rabbit hole, a masturbation sleeve is a straightforward option. And if you’ve been keeping your dick in that death grip, sleeves can help “retrain your body to respond to sensations closer to partnered sex,” says Prezant. Because you’re working with a sleeve instead of squeezing your skin directly, the stimulation naturally shifts toward lighter pressure and more glide, which is often closer to what a partner can actually replicate. The “better” part of masturbating here is learning to enjoy stimulation that isn’t exactly the same friction pattern every time, as rotating between sleeve days and hand-only days adds the kind of variety your body doesn’t get from one default routine.
7. Experiment with vibration on your penis.
While you might think vibrators are only for women, many brands have gender-neutral options because truth is, vibration feels good on any body. To ease into experimenting with this new sensation, try a compact external vibrator (like a small bullet vibe), says Court Vox, a sex and intimacy coach and IPSA-certified surrogate partner at The BodyVox. It's a simple way to change the stimulus and interrupt “idiosyncratic masturbation,” he explains, where your body gets used to one specific sequence.
It’s also an easy starting point because it’s usually a low-cost toy that's simple to control. Start with light and external vibration, then adjust intensity. Try it on different parts of the penis, too: along the shaft, around the base, and especially near the head and underside, where many men are most sensitive. If you’ve been stuck in a fast, high-pressure stroking pattern, allow the vibration to do some of the work for you so your grip can naturally relax.
8. Stimulate the taint (perineum).
The perineum is the area between the scrotum and anus, and it can be an untapped hotspot for many men. “Because it sits close to the base of the penis and the prostate, stimulating it can significantly intensify the [masturbation] experience,” says Prezant. “It’s also a great way to add a new source of sensation to a body that may have grown used to only one kind of stimulation.”
Here's how to get acquainted with your taint: “Find the midpoint between the base of your testicles and your anus, and press with a fingertip or two gently,” he explains. “Rather than rubbing, use steady, firm pressure or a slow rhythmic pulse if you’d like.” Applying pressure can help you get accustomed to feeling the contractions of the perineum muscles, Prezant adds, noting that “many men find it creates a noticeably more satisfying finish.”
9. Incorporate anal play and explore prostate stimulation.
If you want a different category of sensation, anal play can unlock a new type of orgasm for some men. Prezant emphasizes the part some guys get hung up on—no, playing with your butt doesn’t make you gay—noting that “the prostate is a nerve-rich gland that exists in all male bodies regardless of orientation, [and] stimulating it is anatomy, not identity.”
Now that that's settled, check out his expert guide to beginner butt stuff:
- Use a generous amount of lube because the anus doesn’t self-lubricate.
- Only try toys designed for anal play, like butt plugs and prostate massagers.
- Start externally by using your finger or a toy to draw small circles around the anus, and only begin the insertion process when you feel comfortable. (This may not be the first time you try.)
- Go slow because relaxation can’t be forced.
- Stop if you feel pain.
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10. Put on a cock ring.
Cock rings can intensify erections by restricting blood flow to the penis, which some men find increases firmness and sensation. From a practical standpoint, this is an easy add-on for solo play when you want a stronger erection or a different kind of buildup. They can also help some guys stay in the game longer, which is useful if your solo sessions tend to end quicker than you’d like. Stokes’ broader point applies here: Most men default to the same stimulation and routine, so introducing something new can help create variability and shift sensation.
11. Try edging.
Never heard of edging? Here’s how it works: “Bring yourself to the edge of climax, back off, let arousal go down, and build back up,” says Prezant. You can repeat the edging process as many times as you want before allowing yourself to orgasm. And here’s why it works: When you finally do come, it feels extra intense.
Plus, edging can help you build stamina and teach you about your “arousal arc,” as Prezant calls it. This masturbation technique can also be helpful for men working on premature ejaculation and/or looking to build body-awareness, adds Stokes. But it’s important to note that any man suffering from pelvic floor pain or discomfort should check with a medical provider before making edging a regular practice.
12. Switch hands and change the angle.
“Can you imagine your hands are not your own, and they are feeling ‘you’ for the first time?” asks Vox. “Can you explore yourself with that kind of wonder?” If your dominant hand always does the same thing, letting your non-dominant hand take the lead forces a different pattern of stimulation.
Another way to mix things up? Change the angle of contact. Try turning your hand so it slides down your penis forefinger-first, and twist it as you stroke, says Emily Morse, DHS, sex expert and host of the Sex with Emily podcast. You could also try holding your penis against your stomach with one hand, while rapidly sliding a few fingers from the other hand up and down the underside of your shaft.
The key is to keep your body guessing. One day, you switch to your non-dominant hand, on another day, you keep your usual hand but change the grip, angle, and stroke path. Or, if you really want to shake up the default settings, do both at once. Even small changes like that can be enough to break the autopilot loop.
13. Bring your balls into the mix.
Testicles have a ton of nerve endings, and for some men, paying attention to them can make orgasm feel more intense (or at least different in a way that’s worth exploring). The key is to treat this as sensitivity exploration. A lot of men discover an untapped source of stimulation by pulling down on their testicles rhythmically before ejaculation, says Morse. Others respond better to a lighter touch through cupping, a soft squeeze, or even just steady pressure. The goal is to find what type of touch adds an enjoyable sensation without feeling like you’re manhandling yourself.
14. Touch your whole body, then your penis.
A lot of guys go straight for their penis every time, which trains their nervous system to expect the same fast ramp-up. Instead, start by touching other parts of your body first (your chest, stomach, inner thighs, nipples, even your perineum) to “wake up the landscape,” Vox says. Then (and only then), see what penis stimulation feels like from that new baseline. Prezant also recommends mindful touch—one hand strokes your penis while the other explores your body, noticing sensations and mapping what other areas turn you on.
15. Slow down with breath and attention.
This is the cheapest upgrade, but it’s a real one. You already know the fastest track to orgasm may not be the best one, but once you get started, you don't know how to slow down. Try practicing mindfulness techniques, says Prezant, such as focusing on your breathing, noticing bodily sensations, and letting go of intrusive thoughts (work, your inbox, whether you’re taking too long). This will allow you to stay present in your body and feel each sensation.
And if you’re still struggling to slow down, Clarke suggests scheduling a little meditation session ahead of time. It might not feel as sexy as a spontaneous jerk-off, but this way you know you've set aside plenty of time to enjoy the ride.
16. Indulge fantasies and use your imagination sometimes.
No, you don't have to stop watching porn—but pressing play on the exact same kind of porn every time can quietly turn into its own routine (which, as you already know, makes masturbation less fun over time). “If you are relying on porn for mental stimulation, think about your sexual fantasies or read erotica instead,” says Matthew Phillips, PhD, LCSW, a sex therapist in Stamford, Connecticut. “Let your imagination run free and do some of the work, instead of relying on actors on a screen to arouse you.”
Plus, fantasy puts you in control. You can change the scenario, the pacing, and the vibe, which can help you learn what your body responds to. Whereas “porn is already scripted and filmed,” says Vox. “You do not have a say in its outcome.” And by the time you realize the porn isn't exactly what you were looking for, it's usually too late.
Practicing fantasy can also make arousal feel more flexible and, hey, you may even surprise yourself with who or what shows up. “[It] can be as wild, big, and vivid as your imagination allows, and that's all YOU,” Vox says.
17. Make some noise.
“Most men masturbate in complete silence,” says Prezant, but he argues that great sex, partnered or solo, tends to be most satisfying when you’re not muting your body’s natural reactions. His advice to clients is to let themselves be “loud, vocal, and indulgent” instead of staying perfectly quiet and contained.
“Let your moans ebb and flow,” he says. “Men who are silent during masturbation tend to be silent during partnered sex, which partners often read as disengagement. Breaking the silence solo is the easiest way to break it everywhere else.”
Sean Abrams was the Senior Editor, Growth and Engagement at Men’s Health. He’s a former hip hop dancer who likes long walks on the beach and large glasses of tequila. You can find his previous work at Maxim, Elite Daily, and AskMen.
Zachary Zane is the author of Boyslut: A Memoir and Manifesto and co-author of Men’s Health: Best. Sex. Ever. He is currently Grindr’s sex and relationship expert, and his work has been featured in the New York Times, Rolling Stone, Washington Post, Cosmo, GQ, Playboy, and more.
