When you’re over 35, building muscle takes a more strategic approach due to changes in hormone levels, recovery time, and joint health. However, you can still build serious muscle mass and strength with the right exercises. This guide offers a list of 15 highly effective chest exercises that are scientifically backed to help men over 35 achieve significant muscle gains while keeping safety in mind.
Why Focus on the Chest?
The chest is one of the most prominent muscle groups in the upper body, contributing to both aesthetics and function. Developing the chest enhances upper body strength, posture, and can even support better shoulder mobility. For men over 35, strengthening the chest can be particularly beneficial for maintaining upper body functionality as muscle mass tends to decline with age.
The Science of Muscle Growth After 35
As men age, testosterone levels begin to decline gradually, affecting muscle protein synthesis, which is a key driver of muscle growth. Additionally, muscle fibres tend to atrophy, especially the fast-twitch fibres responsible for explosive strength and hypertrophy. While this might sound discouraging, scientific research indicates that older adults can still gain substantial muscle mass with resistance training. A study in the American Journal of Physiology found that men aged 35 to 65 can achieve muscle hypertrophy through consistent and progressive strength training.
Here are the top 15 chest exercises, which focus on maximising muscle growth while being mindful of joint health, recovery time, and training longevity.
The Top 15 Chest Exercises for Men Over 35
1. Barbell Bench Press
The barbell bench press remains a foundational exercise for chest development. It targets the pectoralis major, anterior deltoid, and triceps. For men over 35, using proper form is crucial to avoid shoulder strain and overuse injuries.
Research suggests that the bench press provides a significant hormonal response, promoting muscle growth through mechanical tension. To maintain safety, start with moderate weights and progress slowly to prevent shoulder impingements, which are common as you age.
2. Dumbbell Bench Press
The dumbbell bench press offers greater freedom of movement compared to its barbell counterpart. It allows for a deeper stretch, engaging more muscle fibres, particularly in the chest and shoulders.
A study published in the Journal of Strength and Conditioning Research found that dumbbells activate stabiliser muscles more effectively than barbells, which is important for men over 35.
3. Incline Barbell Press
The incline barbell press shifts the focus to the upper chest, an area often underdeveloped in most lifters.
This movement also reduces shoulder strain compared to the flat bench press. A study in Sports Medicine recommends including incline variations to ensure balanced chest development.
4. Incline Dumbbell Press
Similar to the incline barbell press, this movement targets the upper chest with added stability demands. A study showed that dumbbell presses, especially at an incline, are excellent for muscle activation without placing excessive load on the shoulders.
5. Chest Dips
Dips are a compound movement that activates the entire chest, shoulders, and triceps. Adjust the angle of your torso slightly forward to emphasise the lower chest.
Research shows that dips are especially effective in targeting the pectoralis major when performed correctly. For older lifters, consider using assistance or performing parallel dips to protect the shoulders.
6. Machine Chest Press
The machine chest press is a safer alternative for older lifters as it reduces the risk of injury by providing a guided path of motion.
According to a study by European Journal of Applied Physiology, machines are beneficial for increasing muscle mass while lowering the risk of injury.
7. Cable Chest Flyes
Cable chest flyes provide constant tension throughout the movement, leading to better muscle engagement. According to research in Clinical Biomechanics, cable machines allow for joint-friendly exercises, reducing the stress on the rotator cuff and shoulder joints.
8. Dumbbell Chest Flyes
Dumbbell flyes are an excellent isolation exercise for the chest. However, men over 35 should perform these with caution, avoiding overstretching, as this can lead to shoulder injuries. Studies suggest that dumbbell flyes are highly effective when combined with pressing movements.
9. Push-Ups
Push-ups are one of the most basic yet highly effective exercises for the chest. They engage the chest, shoulders, triceps, and core.
As a bodyweight exercise, push-ups can be performed anywhere and modified for different skill levels. A study in the Journal of Strength and Conditioning Research showed that push-ups can be just as effective as the bench press for muscle activation.
10. Decline Bench Press
The decline bench press focuses on the lower part of the chest and places less strain on the shoulders compared to the flat bench.
A study in Sports Biomechanics showed that decline variations are excellent for recruiting the lower pectoral fibres, contributing to overall chest thickness.
11. Decline Dumbbell Press
This exercise is similar to the decline bench press but allows for greater range of motion and muscle activation.
According to research, dumbbell variations of pressing movements engage more stabiliser muscles.
12. Floor Press
The floor press reduces shoulder stress while still allowing you to target the chest and triceps effectively. This is a great exercise for men over 35 as it protects the shoulders by limiting the range of motion, reducing the risk of injury.
13. Pec Deck Machine
The pec deck machine provides isolation for the chest, with minimal involvement from secondary muscles. A study in Journal of Sports Science & Medicine highlights its effectiveness for hypertrophy due to the constant tension it provides during the entire movement.
14. Landmine Press
This variation uses a barbell fixed in a landmine attachment and engages the chest, shoulders, and triceps while placing less strain on the joints.
For older lifters, the landmine press is particularly beneficial as it provides a safer and more controlled pressing motion.
15. Smith Machine Bench Press
The Smith machine provides a stable and safe environment to perform chest presses. A study found that the Smith machine can lead to similar gains as free weights when used with proper form.
For men over 35, it’s a valuable tool for ensuring proper form and reducing injury risk.
Training Principles for Men Over 35
Focus on Form and Time Under Tension
For men over 35, maintaining proper form is paramount. Research has shown that lifting with controlled movements and focusing on time under tension leads to greater hypertrophy than just lifting heavier weights . Ensure each repetition is performed slowly and controlled, particularly the eccentric phase of the lift.
Allow More Time for Recovery
As you age, your muscles require longer recovery periods. A study in the Journal of Applied Physiology found that older adults need more recovery time between sessions due to slower muscle repair processes. Ensure you have 48 to 72 hours of rest between intense chest workouts.
Use Progressive Overload
Muscle growth is dependent on gradually increasing the load on the muscles over time. Progressive overload, whether through increased weights, repetitions, or intensity, is necessary for hypertrophy. A systematic review in the British Journal of Sports Medicine shows that older adults respond well to gradual increases in load, leading to sustainable muscle growth.
Incorporate Mobility Work
Shoulder mobility tends to decrease with age, which can affect chest workouts. It’s essential to include mobility drills to ensure you can perform each exercise with a full range of motion, reducing the risk of injury. Studies suggest that mobility work improves joint health and performance in older lifters.
Conclusion
Building a strong and muscular chest after the age of 35 is entirely possible with the right approach. These 15 exercises, backed by scientific research, provide a well-rounded programme that targets all areas of the chest while considering the needs of the ageing athlete.
Focus on form, recovery, and progressive overload to maximise your results. With consistency, you can continue making serious muscle gains well into your later years.
Key Takeaways
References
- Vingren, J.L., Kraemer, W.J., Ratamess, N.A., et al. (2010). Testosterone physiology in resistance exercise and training: the up-stream regulatory elements. Sports Medicine, 40(12), pp. 1037-1053.
- Lexell, J., Taylor, C.C. and Sjöström, M. (1988). What is the cause of the ageing atrophy? Total number, size and proportion of different fibre types studied in whole vastus lateralis muscle from 15-to 83-year-old men. Journal of the Neurological Sciences, 84(2-3), pp. 275-294.
- Trappe, S., Gallagher, P., Harber, M., et al. (2003). Single muscle fibre contractile properties in young and old men and women. The Journal of Physiology, 552(1), pp. 47-58.
- Schoenfeld, B.J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), pp. 2857-2872.
- Contreras, B., Vigotsky, A.D., Schoenfeld, B.J., et al. (2016). A comparison of muscle activation between a Smith machine and free weight bench press. Journal of Strength and Conditioning Research, 30(3), pp. 590-597.
- Magnusson, S.P., Gleim, G.W. and Nicholas, J.A. (1995). Muscle activation during the bench press exercise in different elbow positions. Journal of Applied Biomechanics, 11(1), pp. 62-67.
- Behm, D.G. and Sale, D.G. (1993). Intended rather than actual movement velocity determines velocity-specific training response. Journal of Applied Physiology, 74(1), pp. 359-368.
- Ahtiainen, J.P., Pakarinen, A., Alen, M., et al. (2003). Short vs. long rest period between sets in hypertrophic resistance training: influence on muscle strength, size, and hormonal adaptations in trained men. Journal of Strength and Conditioning Research, 19(3), pp. 572-582.
- Fisher, J.P., Steele, J., Smith, D., and Baker, J.S. (2017). High- and low-load resistance training: Similar muscle hypertrophy in men and women. Journal of Strength and Conditioning Research, 31(4), pp. 1061-1079.
- Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2016). Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine, 46(11), pp. 1689-1697.
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.