Need a little advice on upper body workouts

CountryDevil

Hello all!!

I am looking for advice from those of you that weight lift with suggestions on routines to tone the upper body and chest. Seem like a simple question to answer and I know what exercises to do, but there is a catch. A little over a year ago I had open heart surgery to repair a faulty valve in my heart. Operation went well and I am I am at a point that I need something more than just cardiovascular. However, my fear is doing weight lifting to tone my upper body is going to cause my breast plate/bone to crack and cause a bunch of pain or other problems that I may not expect.

So the main question I guess is, what exercises would you suggest that are low key to start but provide maximum results. I am only needing this so I can learn what my limitations are before i really get into lifting. I currently do not have any lifting restrictions, but I want to ease into this since I don't know what to expect.

I know that this seems like a simple question to answer, but having some feedback from those who do lift would be greatly appreciated before I dive in.

mrphil86

I'd actually start combing through the bodybuilding.com database. A lot of good ideas on there.

chevy88grl

Do you go to the gym? Or are you working out at home?

CountryDevil

Do you go to the gym? Or are you working out at home?

Working out at home. I have a Bow-Flex.

dannylives

I would just use very light weight. Something you can do 20 repetitions with. If you're unsure, then use a weight light enough to do 30 repetitions with. Also, ask your doctor, get an X-Ray or something. But I do know that strength training can build more bone mass but it takes like 6 months or something like that I read a long time ago when I was looking up something for my mom osteoporosis. Also, there's a book called "Stronger Arms and Upper Body" by Jim Stoppani, that I always recommend. Other than that, look into resistance bands, stability balls, and maybe search You Tube to find something.

taso42_DELETED

This is definitely a "check with your doctor before starting a fitness program" sort of question. But generally speaking, you want to hit Chest, Shoulders, Back, Triceps, and Biceps

Some examples:

Chest - bench press, incline press, flys
Shoulders - seated press, side raises
Back - rows
Triceps - tricep extensions, dips
Biceps - curls

Agree with starting way light. Just get into the groove of it for the first few weeks.

CountryDevil

Thanks to all for the suggestions..

I just want to make it clear that I have no restrictions and have already cleared by my doctor to start weight lifting. I just needed suggestion on what exercises to do that I can ease into but still get results until I know what my limitations are. Then I would gradually increase from there.

My fear is cracking they breast plate and causing problems. I've been down that road already accidentally and it was not fun recovering.

dannylives

I personally think exercises for shoulders, arms, legs, back would do you good. Maybe be careful with chest exercises, especially wide-arm exercises like "flys". Maybe also be careful with shoulder exercise that require you to lift weight UP, like Military Presses because they can sometimes work the chest too if done incorrectly.

chrisdavey

I agree with Taso's list and throw in pullups for a down the track thing to set as a goal. Main thing is to start light and ease into it as you say. Starting with pushups and inverted rows as well as some core exercises may be the go if you are working out at home. (sorry, I don't know what a bow flex is)