People with strong chest and back muscles could be less at risk of a heart attack—here are six moves to train yours
Build upper-body strength at home with just two dumbbells
Stronger chest and back muscles may be linked to a lower risk of heart attack, new research suggests.
The findings come from a small study published in the journal Radiology, which used AI to analyse routine heart scans from 1,722 people, most of whom were in their 50s and experiencing chest pain.
The researchers found that people with greater muscle density in the chest and back were less likely to have a heart attack or die in the 10 years following their scan.
They believe this type of “good quality” skeletal muscle may reflect a more active lifestyle and greater torso strength, both of which are associated with better cardiovascular health and a reduced risk of early death.
Professor Michelle Williams, senior author of the study, said the findings were so compelling that it inspired her to join a gym and start walking for an hour a day.
“It is fascinating that people’s skeletal muscle could be linked to their risk of having a heart attack,” Williams told the British Heart Foundation, which partly funded the study led by the University of Edinburgh.
“The muscles which show up in the scans we used are principally the back muscles, part of the pectoral muscles or ‘pecs’ and the intercostal muscles between the ribs.”
She added: “However, we need far more research to better understand how exercise may affect muscle density, and how this may relate to heart health.”
In the meantime, if you want to increase your upper-body strength, try this six-move chest and back workout I’ve programmed.
Dumbbell chest and back workout
- Bent-over row
- Reverse-grip row
- Dumbbell pullover
- Chest press
- Alternating pec fly
- Narrow-grip press
You will need a set of dumbbells for this workout, and a mat if you don’t want to lie directly on the floor. Do each exercise for eight to 10 reps. Aim for three sets, with one minute of rest between sets.
1. Bent-over row
Sets: 3 Reps: 8-10 Rest: 60sec
- Stand with your feet hip-width apart, holding dumbbells by your sides.
- Engage your core.
- Hinge forward at your hips until your torso is at a 45° angle, keeping your back flat.
- Let your arms hang down from your shoulders, with your palms facing—this is your starting position.
- Pull the weights to your hips, drawing your elbows past your torso.
- Pause briefly at the top, squeezing your shoulder blades together.
- Lower back to the starting position.
2. Reverse-grip row
Sets: 3 Reps: 8-10 Rest: 60sec
- Stand with your feet wider than shoulder-width apart, holding dumbbells in front of your thighs with your palms facing away from you.
- Engage your core.
- Hinge forward at your hips until your torso is at a 45° angle, keeping your back flat.
- Let your arms hang down from your shoulders, with your palms facing away from you—this is your starting position.
- Pull the weights to your hips, drawing your elbows past your torso.
- Pause briefly at the top, squeezing your shoulder blades together.
- Lower back to the starting position.
3. Dumbbell pullover
Sets: 3 Reps: 8-10 Rest: 60sec
- Lie on your back with your knees bent and feet on the floor, holding one dumbbell in both hands.
- Brace your core and, with a slight bend in your elbows throughout, lower the dumbbell behind your head as far as feels comfortable—don’t let your elbows flare out to the sides.
- Lift the weight back to the starting position.
4. Chest press
Sets: 3 Reps: 8-10 Rest: 60sec
- Lie on the mat with your knees bent, feet flat on the floor, holding dumbbells by your chest with your palms facing forward.
- Push your back into the mat to engage your core.
- Extend your arms to push the weights straight up.
- Lower the weights until your upper arms are just off the floor, then go straight into the next rep.
5. Alternating pec fly
Sets: 3 Reps: 8-10 each side Rest: 60sec
- Lie on the mat with your knees bent, feet flat on the floor, holding dumbbells above your chest with your arms extended straight up and palms facing.
- Keep a slight bend in your elbows as you lower your left arm out to the side until it’s just off the floor.
- Lift the dumbbell back to the starting position, then repeat the movement with your right arm.
- Continue, alternating sides with each rep.
6. Narrow grip press
Sets: 3 Reps: 8-10 Rest: 60sec
- Lie on the mat with your knees bent, feet flat on the floor, holding dumbbells above your chest with your arms extended straight up and palms facing.
- Keeping the dumbbells close together, lower the weights slowly to your chest, finishing with your elbows tapping the floor on either side of your torso.
- Extend your arms to press the weights back to the starting position.
