chest exercises

What Chest Exercises to Workout for Golf?

Are you looking to improve your golf fitness and get acquainted with golf specific exercises that will benefit your golf swing?

Here’s a guide on chest exercises for golfers to help you build upper body strength and stability, which are important for maintaining control and generating power during your golf swing:

Importance of Chest Strength in Golf:

A strong chest plays a vital role in stabilizing the upper body during the golf swing, especially in maintaining posture and control. Strengthening the chest muscles can also help improve your overall upper body strength, which contributes to maintaining a consistent swing and generating clubhead speed.

Chest Exercises for Golfers:

  1. Push-Ups:
    • Start in a plank position with your hands slightly wider than shoulder-width apart.
    • Lower your body by bending your elbows, keeping your body in a straight line.
    • Push back up to the starting position.
    • Perform 3 sets of 10-15 reps.
  2. Bench Press:
    • Lie on a bench with your feet flat on the ground. Hold a barbell or dumbbells with your hands slightly wider than shoulder-width apart.
    • Lower the weight towards your chest, then push it back up to the starting position.
    • Perform 3 sets of 8-10 reps.
  3. Dumbbell Flyes:
    • Lie on a bench with a dumbbell in each hand, palms facing each other.
    • Lower the dumbbells out to the sides, then bring them back up in a controlled motion.
    • Perform 3 sets of 10-12 reps.
  4. Chest Dips:
    • Find parallel bars or use dip bars. Lower your body by bending your elbows, then push yourself back up.
    • Keep your body upright and engage your chest muscles.
    • Perform 3 sets of 8-10 reps.
  5. Cable Crossovers:
    • Attach handles to a cable machine at shoulder height. Stand in the middle and extend your arms out to your sides.
    • Bring the handles together in front of your chest, then return to the starting position.
    • Perform 3 sets of 10-12 reps.


  • Maintain proper form throughout each exercise to avoid injury.
  • Breathe consistently during the movements to ensure proper oxygen flow.
  • Choose weights that challenge you but allow you to complete the recommended reps with proper form.
  • Include a mix of compound and isolation exercises to target different areas of the chest.

Incorporate these chest exercises into your workout routine 2-3 times per week. A balanced fitness regimen that addresses not only chest muscles but also core, back, and other muscle groups will contribute to overall strength and performance on the golf course. If you’re new to strength training or have any existing medical conditions, consider consulting a fitness professional before starting a new exercise program.

What to Know About the Chest Muscles

The chest muscles, also known as the pectoral muscles or “pecs,” are a group of large muscles located in the upper front area of the torso. They play a significant role in various upper body movements, including pushing, lifting, and stabilizing the arms.

The chest muscles are important for both functional daily activities and athletic movements, making them essential for sports like golf.

There are two main parts to the chest muscles:

  1. Pectoralis Major: The pectoralis major is the larger and more prominent of the two chest muscles. It is responsible for the bulk of the chest’s appearance and contributes to various upper body movements. The pectoralis major has two heads:
    • Clavicular Head: This head originates at the collarbone (clavicle) and attaches to the upper arm bone (humerus). It is involved in flexion and horizontal flexion of the arm.
    • Sternal Head: This head originates along the sternum (breastbone) and attaches to the upper arm bone. It is responsible for adduction (bringing the arm towards the body) and internal rotation of the arm.
  2. Pectoralis Minor: The pectoralis minor is a smaller muscle located beneath the pectoralis major. It originates at the front surface of the ribs and attaches to the scapula (shoulder blade). While it is not as visible as the pectoralis major, the pectoralis minor plays a role in stabilizing the scapula and assisting with movements involving the shoulder girdle.

Function of the Chest Muscles:

The chest muscles have several functions that are important for both everyday activities and sports performance, including golf:

  • Pushing Movements: The chest muscles are responsible for pushing movements, such as pushing open a door or lifting an object off the ground.
  • Upper Body Stability: The chest muscles help stabilize the upper body during various movements, maintaining posture and control.
  • Golf Swing: In golf, the chest muscles contribute to maintaining control of the golf club throughout the swing, especially during the backswing, downswing, and follow-through phases.
  • Upper Body Strength: Strong chest muscles contribute to overall upper body strength, which is essential for generating power in various sports movements.

To support your golf game, it’s beneficial to include exercises that target the chest muscles in your workout routine. Strengthening your chest muscles will help you maintain control during your golf swing, improve upper body strength, and enhance your overall functional fitness.

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