Workout Routine with 5 Chest Exercises that Generate More Muscle Mass Than Push-Ups, Suitable for Individuals Over 50 Years
Strengthen Your Chest After 50 with These Expert-Recommended Exercises
As we age, it's essential to adapt our workout routines to maintain muscle mass and function safely. When it comes to chest training, push-ups, while a classic exercise, may not be the best choice after the age of 50. Instead, experts recommend focusing on exercises that provide controlled resistance, full range of motion, and are joint-friendly. Here are four exercises that build muscle without stress, according to fitness experts.
- Glute Bridges – This exercise strengthens the hips, hamstrings, lower back, and core without putting pressure on knees or back. It's an ideal choice for building posterior chain strength and is joint-friendly. Perform 2-3 sets of 12-15 reps with about 60 seconds rest, progressively increasing weights as form improves.
- Goblet Squats – This controlled squat variation using a dumbbell or kettlebell held at the chest targets the front leg muscles safely. Perform 2-3 sets of 12-15 reps with about 60 seconds rest, again progressively increasing weights.
- Romanian Deadlifts – This exercise focuses on the back of the legs and improves posterior strength with minimal joint stress when done with proper form. Perform 2-3 sets of 12-15 reps with about 60 seconds rest.
- Single-Arm Dumbbell Rows – This pulling exercise strengthens the upper back and shoulders without overloading joints. Perform each arm one at a time for control. Perform 2-3 sets of 12-15 reps with about 60 seconds rest, progressively increasing weights.
In addition to these exercises, the Cable Crossover, Landmine Press, and Dumbbell Floor Press are also recommended. The Cable Crossover targets the chest, anterior deltoids, and biceps as stabilizers, while the Landmine Press focuses on the upper chest, shoulders, triceps, and core. The Dumbbell Floor Press limits the range at the bottom of the movement, protecting the shoulders while still loading the chest and triceps effectively.
For the Cable Crossover, it's recommended to lead the movement with the pinkies and keep the chest tall for a stronger contraction. The Landmine Press follows a more natural arc and keeps the shoulder in a safer position, targeting the upper chest and shoulders, with extra emphasis on core stability. The recommended sets and reps for the Cable Crossover are 3 sets of 12 to 15 reps, with a rest of 45 to 60 seconds between sets. For the Landmine Press, the recommended sets and reps are 3 sets of 10 reps per arm, with a rest of 45 to 60 seconds between sets. For the Dumbbell Floor Press, the recommended sets and reps are 3 sets of 8 to 10 reps, with a rest of 60 to 75 seconds between sets.
As a coach with over a decade of experience, I have seen countless men make the mistake of relying too heavily on push-ups for their chest training after 50, leading to pain and plateaus. It's important to prioritize form over fatigue and to move on from push-ups and use better tools for chest training to build a strong, healthy chest.
References:
[1] https://www.healthline.com/health/fitness-exercise/best-exercises-for-over-50 [2] https://www.menshealth.com/uk/building-muscle/a31278175/best-exercises-for-over-50/ [3] https://www.t-nation.com/training/the-best-exercises-for-over-50 [4] https://www.bodybuilding.com/content/5-exercises-that-will-strengthen-your-chest-after-50.html
- Incorporating exercises like Glute Bridges, Goblet Squats, Romanian Deadlifts, and Single-Arm Dumbbell Rows into your fitness routine can help build muscle without exacerbating joint stress, as recommended by fitness experts for health-and-wellness after 50.
- Beyond these exercises, workouts such as the Cable Crossover, Landmine Press, and Dumbbell Floor Press can also strengthen the chest and upper body with more controlled resistance and joint-friendly movements, contributing to a holistic fitness-and-exercise program for mature adults.
- Yoga, an ancient science focusing on body and mind harmony, can complement a comprehensive fitness routine, providing added benefits for mental health, reducing stress, and promoting overall well-being throughout the aging process.
