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Chest Exercises Women Over 50 – What You Should Know
If you’ve been on the fence about whether or not to start a workout regimen, then this article is for you. We all know that as we age, our bodies change and we can do less than when we were younger. That said, boosting your strength in the chest area is an important part of staying healthy and avoiding injury.
With that in mind, here are some exercises older women can do to stay strong inside and out!
1) Pushups: If you haven’t done these since high school P.E., it’s time to try again! Doing pushups will help work out your chest muscles while using your abdominal musculature to keep your back straight. The key is to make sure you are doing them correctly.
Keep your back straight and bend only at the elbow joint. The classic pushup is done in the prone position with arms extended, but try variations like a side pushup done on one arm. Another variation is to stack up pillows or couch cushions while lying down in front of your body and using your feet as a goal post. Lean forward and reach towards that object and then use your feet to help you back up; this engages the shoulders as well as the chest area.
2) Kettlebell: These can be expensive but are worth it if you plan on working out regularly. A lot of people are familiar with barbells, but kettlebells are a little different. They are shaped like a round weight and have a handle on the side so that you can easily pick them up.
They will help you tone your arms and your chest area. Kettlebell workouts also use your core muscles because they require balance. A simple workout is as follows: Pick a kettlebell weight that is light enough for you to move around comfortably but makes it an effort when you try to lift it.
Pick a spot on the floor where you’ll do what is called “swings” and start there every time you pick up the kettlebell. Standing up tall, bend at the knees slightly and swing the kettlebell back between your legs. The key here is to make sure you are pushing your hips forward to make your hips lead the movement.
Do not rotate your body. Keep the kettlebell close to you as you go forward with it, then swing it up overhead and bend over at the shoulder joints so that you can catch it in front of you. This basically means leaning towards where your feet are and bending at the waist. Do this 10-15 times and then move on to planks or pushups.
3) Plank: This movement is especially good for your core. When you are lying face down on the ground, it is important to keep your back straight with no curve whatsoever. Keep your elbows bent and try to hold this position for a full minute.
If you can’t complete the whole minute, that is OK; do what you can and then rest before continuing. This exercise will build the muscles in your arms as well as in your upper back. The plank will also improve strength and endurance in your core, which can help with balance in other body parts such as when lifting heavier items or walking up a flight of stairs.
4) Situps: No, not the old-fashioned ones! Practice good form here. Lay on your back with your knees bent and your feet flat on the ground. Using your abs, sit up halfway as if you are doing a crunch, then use your arms to pull yourself all the way up. Make sure to squeeze in that abdominal area while you are doing this movement.
You can also combine it with planks and pushups by touching your hands to the floor when you sit up all the way. There is a lot of information out there about strength training and working out; however, just picking up a kettlebell or two can increase strength in key areas like your chest while holding off injury from everyday life tasks.
Remember that you have to do these exercises correctly. If you are not sure what the proper form is, take a look at what else you can do to experiment. I like doing pushups in the knees so that I am not at risk for injury or strain and the one-arm pushup works my shoulders and glutes every time I do it.
Some people prefer the traditional situp where they lie on their backs with their legs bent and pulled up towards them. There is no shame in trying other exercises! Know your body and keep your back straight when doing chest exercises.
Chest Exercises Women Over 50 – Final Thoughts
Do you like to work out? What are some of your favorite exercises? I would love to hear about it in the comments!