Using a chest expander or "strand pulling" was a popular form of exercise in the late 19th to mid 20th centuries and is enjoying an increase in popularity. Consisting of either metal springs or strong elastic bands with a handle at either end, chest expanders offer a good alternative to many free weight and strength-training machine exercises.
Chest Expander Benefits
You can use a chest expander to improve the muscular strength, endurance and size of your upper body muscles and also some of your lower body muscles. The stress placed on your muscles is transmitted via tendons and through your bones, which can result in increased bone mass and, according to the American College of Sports Medicine, a reduced likelihood of developing osteoporosis. Your ligaments and tendons will also get stronger but, because these tissues are avascular--they have a poor blood supply--they improve at a much slower rate than your muscles.
Chest Expander Advantages
Being very light and portable, chest expanders are ideal for home use and for exercising when you are on the road. Chest expanders allow you to perform a wide variety of exercises without having to set up exercise benches, change weights or make any other changes that would slow your workout down. Considering their versatility, chest expanders, costing between $20 and $50, represent good value for your money.
Chest Expander Disadvantages
Although chest expanders are adjustable, because they only have three strands, they tend to have a limited range of resistance. Unlike free weights, which are often supplied in very small increments and allow for precise weight adjustments, chest expander strands are limited in their versatility. If, for example, your chest expander has three 20-pound strands, your choice of resistance is limited to 20, 40 or 60 pounds. Exercising your lower body is possible with a chest expander but is not a straightforward undertaking. Barbell exercises such as squats are far more effective for working the lower body than any chest expander exercise.
Common Chest Expander Exercises: Archer's Pull
There are also numerous unique exercises that can be performed with a chest expander. One such exercise is the archer's pull, which will develop your upper back, rear shoulders and biceps muscles. Hold the handles and extend one arm out to your side as if you were holding an archery bow. Hold your other arm horizontal, with your hand level with your extended elbow. From this position pull your arm back as if you were drawing a bow. Either hold for time or perform for reps.
Common Chest Expander Exercises: Chest Pull
Another unique chest expander exercise is the chest pull, which despite its name is an upper back exercise. Stand with your feet together and hold a handle in each hand. Raise your arms forward so that they are parallel to the floor. Keeping your arms straight, pull your hands apart and press your arms outward and slightly backward until the strands touch your chest. Slowly return to the starting position and repeat. The chest pull can also be performed by starting with your hands above your head, which simulates the lat pull-down movement.
References
- "Forgotten Secrets Of The Old Time Strongmen"; Dave Yarnell; 2008
- "A New System of Calisthenic Exercises For The Patent Elastic Chest Expander"; Henry Cost; 1847
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2009
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