Stronger back and chest muscles linked to lower heart attack risk, experts say

Developing stronger back and chest muscles could play a vital role in reducing the risk of heart attacks, according to recent research. A study published in the journal Radiology utilized artificial intelligence to analyze CT scans of over 1,700 adults over a decade.

“

It is fascinating that people's skeletal muscle could be linked to their risk of having a heart attack.

The findings revealed a stark correlation: participants with lower-than-average muscle mass faced an 85% higher risk of death and a 58% higher risk of experiencing a heart attack during the study's follow-up period. Professor Michelle Williams, a senior author of the study, expressed fascination with the link between skeletal muscle and heart attack risk, noting that the analyzed scans primarily captured back, pectoral, and intercostal muscles.

“

Stand with your feet hip-width apart and make sure that you have a nice soft bend in your knees and a nice tight core. Then hinge forward by pushing your hips back. I often describe it as trying to shut a car door with your bum.

In light of these findings, personal trainer Edwina Jenner, who specializes in strength training for women over 40, has outlined five accessible exercises designed to strengthen these key muscle groups. These include dumbbell bent-over rows and single-arm lunge rows for the back, and chest presses and wall press-ups for the chest.

“

Hold a dumbbell in each hand over your chest and then lower your elbows down and lightly touch the floor. Then push the weights back up away from you and try to make an A-frame above your chest.

Jenner provides detailed instructions for each exercise, emphasizing proper form such as maintaining a tight core, hinging at the hips, and squeezing shoulder blades together during rows. For chest exercises, she advises lying flat for chest presses and using a wall for modified press-ups, offering progressions for different fitness levels. These exercises aim to help individuals build the muscle mass identified as protective against heart disease.

“

You can do this a number of ways, but if you're at home, you can stand upright and take a big step back on your left leg, so you're in a deep lunge and are leaning forward. Lean your right hand on your right leg, and then hold a dumbbell in your left hand in a straight line. Then pull the dumbbell back towards your lower ribs, and then lower it until your arm is fully straight again.