Study Links Stronger Chest and Back Muscles to Lower Heart Attack Risk

New research found that adults with stronger chest and back muscles had lower rates of heart attack and death. The study, published in the journal Radiology, examined scan images from 1,722 adults who took part in the Scottish Computed Tomography of the Heart trial.

Researchers tracked participants for ten years. Those with below-average muscle mass showed an 85 percent higher risk of death and a 58 percent higher risk of heart attack during the follow-up period.

A personal trainer recommended five beginner exercises that target the back and chest muscles visible on the scans. The exercises use dumbbells or body weight and can be performed at home. The first two moves are dumbbell bent-over rows and chest presses.

The trainer advised starting with light weights, keeping a soft bend in the knees, and focusing on form before increasing load. The remaining exercises are single-arm lunge rows, wall press-ups, and reverse flies. The trainer suggested alternating pulling and pushing movements and performing the routine twice a week.

The trainer recommended beginning with about 2 kg weights and progressing only after mastering proper technique. Sudden increases in weight or speed raise the chance of injury. The study’s senior author noted that the muscles appearing on the coronary computed tomography angiogram scans are mainly the back muscles, part of the pectoral muscles, and the intercostal muscles between the ribs.