New research suggests that having stronger back and chest muscles may lower your risk of heart attacks.The study, published in the journal Radiology, used artificial intelligence to analyse scan images of 1,722 adults, who were involved in the Scottish Computed Tomography of the Heart trial, over a 10-year period.Researchers found that those with below-average muscle had an 85% higher risk of death and a 58% higher risk of a heart attack during the follow-up period.Professor Michelle Williams, senior author of the study, 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.”Many people neglect these muscles during their workouts, so we got in touch with Edwina Jenner, a personal trainer who specialises in strength training at home for women over 40, who has suggested five simple chest and back exercises for beginners to try.Personal trainer Edwina Jenner sitting on a pink yoga mat with dumbbells (Kate Lindeman/PA)1. Dumbbell bent-over rows for your back muscles(Alamy/PA)The classic two-arm bent-over row requires a dumbbell in each hand.“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.“Then return your arms back down and repeat that movement pattern.”2. Chest presses for your chest muscles(Alamy/PA)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.”3. Single arm lunge row for your back muscles(Alamy/PA)“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 line again.”4. Wall press-ups for your chest muscles(Alamy/PA)A lot of people a love-hate relationship with press-ups, but there are a few progressions that you can try at home, such as wall press-ups.“For wall press-ups, put your hands onto a wall at chest height and make sure that your fingers are splayed (spread wide),” instructs Jenner.“Keep your body in a straight line and make sure that your shoulders are back and your tummy is tight before lowering your chest to the wall and coming back up again.“Once you get comfortable with that movement, you can then progress onto doing this action on a bench or a coffee table, with your knees on the floor, and then finally into a full press-up on the floor.”5. Reverse fly for your back muscles(Alamy/PA)“The reverse fly requires another hip hinge movement where you bend forward and push your hips back, and hang dumbbells in each hand in front of you so your arms are long,” explains Jenner.“From this hinged position, keep a slight bend in your elbows and slowly lift your arms out to the side until they are level with your shoulders. Then gently lower them back down again.”Things to remember:Start light(Alamy/PA)“Start with light weights and focus on quality, not quantity,” recommends Jenner. “Begin with around 2kg to get yourself used to the position and movements.“As you progress, you will build strength. However, if you move too quickly or have weights that are too heavy to start with, you will injure yourself.”Alternate chest and back exercises“Back exercises involve pulling movements and chest exercises involve pushing movements. So when you do a back and chest routine, it’s nice to switch between these pushing and pulling movements to get a nice, well-balanced workout,” recommends Jenner.Consistency is key“I would recommend doing these exercises twice a week to help build your confidence, form and strength overtime,” advises Jenner.Don’t forget to stretch“One of my favourite cool-down stretches is the lower back stretch,” says Jenner. “Lying on your back, take your knees to one side and turn your head to look in the opposite direction, with your hands out wide.”