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Best Chest Exercises For Men Over 50 – Some Tips You Should Know
It can be hard to find exercises that are just right for men over 50, but thankfully you can do many different chest exercises at home. In this article, we’ll discuss some of the best chest exercises for men over 50.
Chest exercises are important for the health of your heart and lungs. They also help strengthen your back muscles, improve posture, and relieve stress from everyday pressure. Chest muscle weakness is linked to difficulty breathing and in extreme cases, it can lead to death as a result of pneumonia or congestive heart failure.
Some chest exercises that you can do at home are:
1. Decline Push-ups
Push-ups are one of the best bodyweight exercises you can do in your home. They’re easy and they help strengthen your chest muscles in a safe way. To perform a push-up, simply lie down on the floor with your arms crossed over and under you, and move them up to touch the sky while keeping them straight. When doing push-ups, make sure to go slowly so as not to strain yourself or hurt yourself in any way. Do 3 sets of 20 reps each day at least.
2. Barbell Bench Press
One of the most popular and well-known exercises, the standard barbell bench press works several of your chest muscles. To perform this exercise, lie on a flat bench and have someone hold the bar in a straight position right under your chin. When performing a regular bench press, make sure to keep your back straight and pull the weight up in an arching motion, keeping the elbows in close to your body for extra strength. When starting this exercise, try 3 sets of 6 reps each day for two weeks before increasing by one set/repetition per week until you can do 10 sets of 1 rep each.
3. Dumbbell Chest Press
Dumbbell chest presses are great if you’re looking to isolate a certain portion of your chest and they are a lot easier on your joints than regular bench presses. To perform a dumbbell chest press, lie on a flat bench with a dumbbell in each hand. With your palms facing inward, lower the weights straight down to your shoulders. In order to protect your back while doing this exercise, make sure that you rotate the sternum towards the ceiling as you lift the weights.
After you’re done with these three exercises, consider adding a few other chest exercises to your home workout routine like:
4. Incline Bench Press
Incline bench presses are another great exercise for the chest. These are easy to do and they allow you to work for several different muscle groups at once. To perform this exercise, lie on a flat bench with dumbbells in your hands. With your palms facing inward, lower the weights straight down to your shoulders while curling your arms up over your head. Make sure to lift the weights as you lower them so that your muscles have a complete range of motion.
5. Nautilus Machine Chest Press
This is a great machine that allows you to work either your upper or lower chest depending on which way you position the armbars. To perform this exercise, sit with your back against the pad and your elbows wrapped around the armbars. When exercising, make sure not to jerk or bounce any part of your body.
6. Front Cable Flys
This is another great chest exercise that works well with weight machines like Nautilus machines. To perform this exercise, grab the cable attachment of your chest machine and drag it up to your chest as though pulling something. As you lift, try to keep your elbows close to your body and not lock them.
7. Weighted Chest Press
This is a great exercise for building muscle mass in the upper chest area that can cut down on your flab. To perform this exercise, find a bench or step that will allow you to sit with your feet flat on the ground while holding a barbell between your legs. With arms extended straight out in front of you, pull the bar down to about waist height while trying not to let it touch the floor.
8. Lateral Band Walk
This is a great exercise to increase and maintain strength in your lower back. To perform this exercise, find a length of a resistance band that is as long as you can comfortably walk with. Tie the ends of the band around your ankles and start walking sideways to the side, while glancing over your shoulder at the same time. When you reach your destination, stop briefly, then turn around and walk back the way you came.
9. Plank Walk-Out
This allows for proper balance and also strengthens your core muscles. To perform this exercise, lie on your stomach with your elbows bent beneath you and place your feet hip-width apart with your toes touching each other. When in this position, begin placing extra weight on the palms of your hands by lifting them a few inches off the floor until you reach the starting position. Once you have done this, try to get back down without touching the ground in between.
10. Reverse Calf Raise
To perform this exercise, find a step or box that is as high as possible. Then stand behind it and hold onto something solid like a wall or pillar for balance. Bring your heel up toward your butt by bending your knee and putting the weight on your heel. When you’ve reached the top, rest for a few seconds to ensure you’re ready to continue before slowly lowering yourself back down.
11. Leg Raises
This is a great strength exercise that works for many different muscle groups at once. To perform this exercise, find something solid that will support your body at all four corners so that you can get into the starting position. With legs together, lift one leg out in front of you while keeping it straight. Bend it back until it’s parallel with the ground and then raise it up again before repeating the process on the next side.
Disclaimer: The information in this article is intended for educational and entertainment purposes only and should not be used instead of or contrary to that of a medical professional. Before taking supplements, starting a new diet, or embarking on a new exercise regime please consult a medical or nutritional professional. The owners of “Getting Healthy After 50” are not medical professionals and are simply redistributing information that is freely available on the internet.