In the late 19th and early to mid 20th century, chest expanders were a popular form of exercise and chest expander courses and guidebooks were produced by some of the top strongmen of the time. Chest expander exercise, also called strand pulling, was a competitive sport, although this is no longer the case. Chest expanders are currently enjoying renewed interest and are available from sporting goods stores. Some chest expanders use rubber bands, while others use springs for resistance. The opening strength of a chest expander can be altered by adding or removing strands and because they are light and small, chest expanders are ideal for home training or taking on the road.
The Archers Pull
This is a classic chest expander exercise that works the upper back and biceps muscles. Holding the chest expander in both hands, stand with your feet shoulder--width apart. Extend your left arm out to your side at shoulder level and position your right hand so that your arm is close to your body and the expander strands are loose. Keeping your left arm extended, pull your right arm back as if you were drawing a bow to fire an arrow. Hold the most contracted position for a second before slowly releasing and repeating.
Single Arm Shoulder Press
This exercise works your shoulders one at a time. Stand with your feet shoulder-width apart. Hold one end of your chest expander at hip height and the other at shoulder height so that the cables run diagonally across your body. Keep one hand by your hip and press the other arm up and overhead. Slowly lower your hand back to the starting position and repeat.
Standing Biceps Curl.
To work your biceps, place one handle of your chest expander under your left foot and hold the other end in your left hand. Keeping your elbow tucked into your side and your body upright, curl your hand from your side up to shoulder level. Lower your arm back to the starting position and repeat for the desired number of repetitions before changing sides.
Front Chest Pull
Despite the name of this exercise, your upper back and rear shoulders are the target muscles in this movement. Stand with your feet hip-width apart and your arms extended in front of you. Keeping your palms facing inwards and your elbows slightly bent, extend your arms outwards to form a T shape with your body. Slowly return to the starting position and repeat.
Single Arm Triceps Push Down
To work the back of your upper arm, extend your left arm above your head and hold it in that position. Hold the other end of your chest expander in your right hand and tuck your elbow into your side. Your elbow should be bent, your hand at shoulder level and the cable running diagonally across your body. Keeping your elbow by your side, extend your arm and push downward until your elbow is fully extended. Bend your elbow to return to the starting position and repeat before changing sides.
References
- "The Chest Expander for Abounding Heath & Building Better Bodies"; Alfred Danks; 1930
- "A New System of Calisthenic Exercises For The Patent Elastic Chest Expander"; Henry Cost; 1847
- "Designing Resistance Training Programs"; Steven Fleck and William Kraemer; 2003
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