Dumbbell chest exercises to strengthen after 55

These dumbbell moves will help you build an impressive upper body.

We’re here with a news tip: Strong and muscular pecs aren’t just for building an impressive body or breaking down upper body sessions at the gym. The stunning construction of the chest supports both of these things, but much more. Strong pectoral muscles help upper body strengthreduce the risk of injury and support daily functional movements. This includes carrying heavy groceries, pushing your cart at Home Depot, and even opening a stubborn door. They can also prevent slack and help your golf swing.

If you’re ready to show your skin some extra TLC, we’ve got just the routine to get you started. We with Jacob Siwickionline fitness coach and founder Civic Fitnesswith clients ranging in age from 20 to 70, sharing five dumbbell exercises which builds strength faster than gym machines after age 55. Before starting Siwicki Fitness in 2020, Siwicki was a top 1% instructor worldwide at Equinox.

“Chest strength declines with age, even in people who stay active, because they tend to use less weight. They believe society tells them they can’t use heavy weights as they get older. But if they continue to lift heavy weights and even increase their weights, their chest strength gets stronger and stronger and stronger,” Siwicki said. “Gym machines may not work at all because they limit your mobility and range of motion and keep you static. With dumbbells, you’re using free weights, so you’re working your stability and your stabilizers at the same time, which is so important for balance as you age.”

Siwicki chose these specific exercises because they are safe and effective for those 55+, and he has clients who do these exercises as young as 75. They started out using five pound dumbbells and progressed to 30 pound dumbbells for most of these exercises.

Press for the floor of the chest

“The floor grabs your elbows on each rep, so the shoulder can’t drop into a dangerous range,” Siwicki says.6254a4d1642c605c54bf1cab17d50f1e

1. Lie flat on your back and hold a dumbbell in each hand on the outside of your chest.
2. Keep your feet flat on the ground and maintain an engaged core.
3. Press the dumbbells above your chest until your arms are extended but not locked.
4. Use the controls to lower the weights.

Push ups

Scale this exercise to your fitness level, whether that means wall push-ups, leaning from an exercise bench or sturdy bench, or placing your hands on the ground for a traditional push-up.

1. Assume a high plank position with your hands under your shoulders, each holding a dumbbell, and your body straight.
2. Bend your elbows and lower your chest to the floor.
3. Keep your body long and straight as you lower.
4. Press up, straighten your arms.

Fly chest

1. Lie on your back with a dumbbell in each hand and feet flat on the floor.
2. Extend your arms over your chest, palms facing each other.
3. Engage your core as you lower the dumbbells to your sides in a wide arc.
4. Hold down for a moment.
5. Lift the weights above your chest.

Close-Grip Floor Box Press

1. Lie flat on your back, bend your knees and straighten your legs.
2. Hold a dumbbell in each hand using a neutral grip and extend your arms above your chest.
3. Keep your elbows close to your sides as you slowly lower the dumbbells toward your chest.
4. Hold down for a moment.
5. Press the weights to the starting position.

Chest rotary press

1. Lie on your back with a dumbbell in each hand, knees bent, feet flat.
2. Stand with your palms facing each other and arms extended across your chest.
3. Lower the weights toward your chest.
4. As you press the dumbbells up, turn your palms forward so they face your feet at the top of the movement.
5. As you lower again, return your palms to a neutral position.

Alexa Mellardo