Best Chest Exercises for Golfers
Daily workout is essential for a regular golf player. A golfer’s workout is incomplete without some chest exercises. However, these exercises need to be done in a proper way to obtain the desired results. If not done properly, these exercises can cause severe injuries.
Here, we would be discussing the 8 best golf chest exercises to add to your daily workout routine. Most of these exercises not only train the chest muscles but also focus on other parts of the body.
9 Best Chest Exercises for Golfers
#1 CABLE CROSSOVER:
This exercise has an intermediate level of difficulty and focuses on muscles such as pectoral muscles and sternal heads. Cable crossover machine equipment is required.
How to do it:
- Set the machine at the lowest level for low to high performance.
- Fix a D-handle on both sides, and pick up each handle with the handles facing up.
- Your feet should be shoulder-width apart, your back should be straight.
- Your chest should be up, and both arms should be down and slightly bent.
- After that, slowly return both handles to the starting position by bringing them up and forward to eye level.
- Stick to lower reps and lighter weights.
You may refer to the following YouTube tutorial for a better understanding of this exercise:
#2 BARBELL BENCH PRESS:
This advanced-level exercise needs to be done under the supervision of a trainer and focuses on the triceps, delts, and chest. A bench and a barbell are required for this exercise. However, any seat or chair will also do the job.
How to do it:
- Begin by lying on the bench flat on your feet.
- Use a handy grip to grab the bar and keep your arms a little more apart than your shoulder width.
- Extend your arms fully and remove the bar from the rack to float over your chest directly.
- Keep your elbows as you lower the bar, stop and hold on to the tip of your chest for one second.
- Push the bar now up with a lot of power until your arms are back at the start.
- Repeat the process.
You may refer to the following YouTube tutorial for a better understanding of this exercise:
#3 DIP:
This is an intermediate-level exercise that focuses on the back, arms, shoulders, and chest. A dip bar is required for this exercise.
How to do it:
- Go over to the dip machine or parallel bars, between the two bars, standing dead center.
- Lift yourself off the floor with one hand on each bar, leaning forward until your chest is at a slight downward angle.
- Then, while maintaining the lean, bend your arms and lower yourself before returning to the starting position.
- You’re not only working your pecs major but also your triceps and shoulder muscles.
You may refer to the following YouTube tutorial for a better understanding of this exercise:
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#4 RESISTANCE BAND PULL:
This is the beginner-level exercise that works on the shoulders, upper and lower back. It only requires a standard exercise band.
How to do it:
- With both hands, hold the resistance band, making sure to grip it tightly.
- Grip while keeping your feet even with your shoulders and arms fully extended.
- Spread your arms wide and bring your shoulder blades together as you stretch the band.
- Spread the band until it touches your chest, then return to the starting position slowly.
- Repeat the process over and over again.
You may refer to the following YouTube tutorial for a better understanding of this exercise:
#5 CHEST FLY EXERCISE (MACHINE):
Commonly known as the butterfly exercise, this is a beginner-level workout that focuses on the shoulder muscles, abdomen, chest muscles, and back muscles. A Chest fly machine is required for this workout.
How to do it:
- Relax your neck and shoulders by sitting tall and feet flat on the floor.
- Hold the handlebars in front of you with your palms facing forward.
- It’s worth noting that some machines have a foot bar that you must push to release and bring the handles forward.
- Slowly and deliberately press your arms together in front of your chest. Maintain a slight, soft bend in the elbows with relaxed wrists.
- Once your arms are fully “closed” in front of your chest, pause for few seconds.
- Move your arms to the starting position slowly, open your chest, and maintain a solid and upright posture.
You may refer to the following YouTube tutorial for a better understanding of this exercise:
#6 INCLINE DUMBBELL BENCH PRESS:
This is an intermediate-level exercise that focuses on the shoulder muscles, triceps, and chest portions.
How to do it:
- Set the tilt bench at an angle of 30 to 45 degrees.
- Take two dumbbells and sit back.
- Lift the dumbbells above your head and extend your arms while keeping your feet flat on the ground.
- Then, on each side, lower the dumbbells to the middle of your chest, then raise them while drawing them slightly closer together.
- Repetition is key.
You may refer to the following YouTube tutorial for a better understanding of this exercise:
#7 PLATE PRESS:
This beginner-level exercise focuses on the deltoids, triceps, anterior muscles, and pectorals. Weight plates are required for this exercise. It would be ideal to start from 10-pound plates.
How to do it:
- Grab the plate with both hands and place your arms in front of the breast, keeping the feet hip-width apart.
- Squeeze your shoulders to bring the plate closer to your chest while keeping your back and arms straight (and your core tight).
- Extend it out once more when it’s as close as it’ll go.
- Repetition is key.
- After 10-15 reps of horizontal plate press-outs, switch it up by performing the same exercise vertically.
You may refer to the following YouTube tutorial for a better understanding of this exercise:
#8 PUSHUPS:
This beginner to advanced level exercise focuses on the pectoral, abdomen, legs, shoulders, chest, triceps, and deltoids. Furthermore, it doesn’t require any machinery.
How to do it:
- Put your hands on the floor and lift your body from the ground by extending your arms completely.
- Stretch your body such that your back and hip are straight and in line with each other.
- Repeatedly move up and down in this position.
- You should do two sets (with three pushups each) if you face difficulty doing this exercise.
- Once you’re comfortable with the number of sets, increase the repetition slowly.
You may refer to the following YouTube tutorial for a better understanding of this exercise:
#9 INCLINED PUSHUPS:
This beginner to intermediate exercise targets the shoulders, pecs, triceps, deltoids, and, most importantly, the chest. A pull-up bar is required in addition to the TRX straps.
How to do it:
- TRX straps will be required for this exercise.
- Grab the straps that are putting your hands and body in an unstable suspension.
- Hold your feet apart, grab the handles, stretch the arms before the thigh.
- Place your body at a 45-90 degree angle to the floor. Stick your core down to the ground and stop when your hands are just outside your shoulders.
- Bring back and repeat
- Your elbows and head should stay neutral.
- Start all over again.
You may refer to the following YouTube tutorial for a better understanding of this exercise:
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