The Ultimate Chest Day Workout for Men (and Women) Over 50
- Jeff Zwally
- Sep 17
- 2 min read
Updated: Sep 19
Why Chest Workouts Matter After 50
Reaching your 50s doesn’t mean slowing down. In fact, strength training becomes more important than ever. Strong chest muscles not only look good but also improve posture, protect your shoulders, and support functional movements like pushing, lifting, and carrying.
The key is to train smart: combine compound lifts, mobility-focused movements, and core strength — without overloading your joints. This workout hits all those points in one efficient session.
Chest Day Workout for Men Over 50
Warm-Up (5 minutes)
Band pull-aparts: 2 × 15
Arm circles: 2 × 20
Incline push-ups (hands on bench): 2 × 10
This primes your shoulders, increases blood flow, and sets you up for safe pressing.
Main Workout
Superset 1 (4 rounds)
Incline Barbell Bench Press – 4 × 8
Go for controlled reps. Keep the bar just below your collarbone, elbows at a 45° angle.
Flat Dumbbell Flys (Full Range of Motion) – 4 × 21
Lower with control until you feel a stretch in the chest, then squeeze hard at the top.
Deficit Push-Ups (hands elevated on plates or blocks) – Max reps each set
These build chest and shoulder stability while challenging range of motion.
Rest 90 seconds between rounds.
Flat Bench Dumbbell Pullover – 3 × 12
Lie flat on a bench with one dumbbell held above your chest.
Lower the dumbbell in a wide arc behind your head, feeling the stretch in your chest and lats.
Pull it back over your chest in a controlled motion.
Pro Tip: Keep a slight bend in your elbows and don’t go too heavy — this exercise is about stretch and expansion, not brute force.
Accessory Finisher: Descending Push-Up & Sit-Up Challenge
This combo hits your chest and core while adding an endurance element.
Do 10 push-ups, then 10 sit-ups.
Next, 9 push-ups, then 10 sit-ups.
Keep going down the ladder until you finish with 1 push-up + 10 sit-ups.
Total = 55 push-ups + 100 sit-ups.
This finisher burns out your chest while hammering your core for a functional, all-around strong torso.
Benefits of This Workout
✅ Builds chest size and strength
✅ Improves posture and shoulder health
✅ Expands chest and ribcage mobility with pullovers
✅ Adds a conditioning element for heart health
✅ Time-efficient with supersets and a bodyweight finisher
✅ Joint-friendly structure designed for men over 50.
FAQs
Q: Can I do this workout if I have shoulder issues?Yes, but use lighter weights on flys and pullovers. Swap incline bench for incline push-ups if needed.
Q: How often should I train chest at this age?1–2 times per week is plenty for strength and growth, with at least 48 hours of recovery.
Q: Do I need to lift heavy to see results?Not necessarily. Moderate weight with controlled reps and full range of motion is safer and more effective long-term.
Q: Can beginners over 50 do this workout?Absolutely — just scale down the weight, reduce rounds, or modify push-ups as needed.
Final Thoughts
Chest training after 50 isn’t about ego lifting — it’s about staying strong, mobile, and injury-free while still building muscle. This workout delivers strength, endurance, mobility, and functional fitness in one.