An expert’s guide to the five exercises that could reduce your risk of a heart attack

Having stronger back and chest muscles could significantly reduce the risk of heart attacks, according to new research.

The study, published in the journal Radiology , used artificial intelligence to analyse scan images from 1,722 adults over a 10-year period. Participants were involved in the Scottish Computed Tomography of the Heart trial.

Researchers found those with below-average muscle mass had an 85 per cent higher risk of death and a 58 per cent higher risk of a heart attack during the follow-up period.

Professor Michelle Williams, the study’s senior author, said: “It is fascinating that people’s skeletal muscle could be linked to their risk of having a heart attack.

“The muscles which show up in the scans we used – coronary computed tomography angiogram scans – are principally the back muscles, part of the pectoral muscles (or pecs) and the intercostal muscles between the ribs.”

Personal trainer Edwina Jenner, who specialises in strength training for women over 40, has offered five simple chest and back exercises for beginners to consider.

“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,” says Jenner.

“Then hinge forward by pushing your hips back. I often describe it as trying to shut a car door with your bum.

“Stay in that position and hang the weights down in front of you. Then pull the weights back towards your lower ribs, so you’re squeezing your shoulder blades together.

Jenner recommends starting the chest press exercise by lying on your back with your feet flat, shoulder-width apart on the floor.

“Hold a dumbbell in each hand over your chest and then lower your elbows down and lightly touch the floor,” explains Jenner.

“Then push the weights back up away from you and try to make an A-frame above your chest.”

“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,” instructs Jenner.

“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.”