9 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.

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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:

1. Set the machine at the lowest level for low to high performance.
2. Fix a D-handle on both sides, and pick up each handle with the handles facing up.
3. Your feet should be shoulder-width apart, your back should be straight.
4. Your chest should be up, and both arms should be down and slightly bent.
5. After that, slowly return both handles to the starting position by bringing them up and forward to eye level.
6. 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:

1. Begin by lying on the bench flat on your feet.
2. Use a handy grip to grab the bar and keep your arms a little more apart than your shoulder width.
3. Extend your arms fully and remove the bar from the rack to float over your chest directly.
4. Keep your elbows as you lower the bar, stop and hold on to the tip of your chest for one second.
5. Push the bar now up with a lot of power until your arms are back at the start.
6. 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:

1. Go over to the dip machine or parallel bars, between the two bars, standing dead center.
2. Lift yourself off the floor with one hand on each bar, leaning forward until your chest is at a slight downward angle.
3. Then, while maintaining the lean, bend your arms and lower yourself before returning to the starting position.
4. 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:

1. With both hands, hold the resistance band, making sure to grip it tightly.
2. Grip while keeping your feet even with your shoulders and arms fully extended.
3. Spread your arms wide and bring your shoulder blades together as you stretch the band.
4. Spread the band until it touches your chest, then return to the starting position slowly.
5. 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:

1. Relax your neck and shoulders by sitting tall and feet flat on the floor.
2. Hold the handlebars in front of you with your palms facing forward.
3. It’s worth noting that some machines have a foot bar that you must push to release and bring the handles forward.
4. Slowly and deliberately press your arms together in front of your chest. Maintain a slight, soft bend in the elbows with relaxed wrists.
5. Once your arms are fully “closed” in front of your chest, pause for few seconds.
6. 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:

1. Set the tilt bench at an angle of 30 to 45 degrees.
2. Take two dumbbells and sit back.
3. Lift the dumbbells above your head and extend your arms while keeping your feet flat on the ground.
4. Then, on each side, lower the dumbbells to the middle of your chest, then raise them while drawing them slightly closer together.
5. 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:

1. Grab the plate with both hands and place your arms in front of the breast, keeping the feet hip-width apart.
2. Squeeze your shoulders to bring the plate closer to your chest while keeping your back and arms straight (and your core tight).
3. Extend it out once more when it’s as close as it’ll go.
4. Repetition is key.
5. 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:

1. Put your hands on the floor and lift your body from the ground by extending your arms completely.
2. Stretch your body such that your back and hip are straight and in line with each other.
3. Repeatedly move up and down in this position.
4. You should do two sets (with three pushups each) if you face difficulty doing this exercise.
5. 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:

1. TRX straps will be required for this exercise.
2. Grab the straps that are putting your hands and body in an unstable suspension.
3. Hold your feet apart, grab the handles, stretch the arms before the thigh.
4. 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.
5. Bring back and repeat
6. Your elbows and head should stay neutral.
7. Start all over again.

You may refer to the following YouTube tutorial for a better understanding of this exercise:

More Articles for Workouts / Golf Fitness

• Best Tricep Exercises for Golf
• Best Bicep Exercises for Golf
• Best Core Exercises for Power Golf Swings

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• How to Score in the 60’s Golf Training Plan
• How to Score in the 70’s Golf Training Plan
• How to Score in the 80’s Golf Training Plan
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Thanks for reading today’s article!

Nick Foy – Golf Instructor