A chest expander is a strength training tool that consists of two handles and either springs or rubber bands that can be added or removed to adjust exercise intensity. Chest expanders are light, portable and cheap, making them ideal if you train at home. Chest expanders, sometimes called strands, have been around for many years and are available at sporting goods.
Overhead Downward Pull
This is an exercise for your latisimus dorsi or side-back muscles. Stand with your feet hip-width apart holding a handle in each hand. Raise your arms directly above your head. Keeping your elbows slightly bent but rigid, pull your arms outward and downward until your hands are level with your shoulders. Slowly return to the starting position and repeat.
The Front Chest Pull
With a handle in each hand, raise your hands in front of you at shoulder level and your hands facing inward. Keeping your elbows slightly bent bur rigid, extend your shoulders back horizontally until your hands are slightly behind your shoulders and the strands are touching your chest. Pause for a second before slowly returning to the starting position. This exercise targets your upper-mid back and rear shoulders.
Two-Armed Back Presses
This exercise focuses on the rear and sides of your shoulders as well as your triceps, which are on the backs of your arms. Place the strands behind your armpits and hold a handle in each hand with your elbows tucked in to your body. Push your arms out until your elbows are extended and held level with your shoulders. Slowly return to the starting position and repeat.
One-Armed Overhead Press
Holding a handle in either hand, raise your left hand to shoulder level and hold your right hand down by your hip. Keeping your right hand stationary, press your left arm above your head until your elbow is almost fully extended. Slowly lower your left hand back to shoulder level and repeat before changing sides. If your strands are long enough, this exercise can also be performed by holding one handle securely under your foot. Both variations are effective shoulder and triceps exercises.
One-Armed Biceps Curl
An effective biceps exercise, place one handle securely under your left foot and hold the other handle in your left arm with your hand by your side. Keeping your elbow tucked into your side, bend your left elbow until your hand is level with your shoulder. Lower your hand slowly and repeat before changing sides.
The Archer Pull
An exercise for the upper back and biceps, the archer pull simulates drawing a bow. Holding a handle in each hand, extend your left arm straight out and level with your shoulder. Your right arm should be perpendicular to the floor with your right hand in line with your left elbow, depending on the length of your strands. Pull back with the right arm until your right hand is in line with your right arm pit. Slowly return to the starting position and repeat.
References
- "The Chest Expander for Abounding Heath & Building Better Bodies"; Alfred Danks; 1930
- "Physique, Fitness, and Performance, Second Edition"; Thomas Battinelli; 2007
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