Chest expanders were popular in the early to mid 1900s and have recently seen a resurgence in popularity. Older models consisted of strong metal springs, but more recent versions use resistance bands. Because chest expanders are small, light, cheap and portable, they are an excellent workout tool for home use, or when on the road. Despite the name, a chest expander can be used to exercise virtually every muscle in your body. Chest expanders are available in sporting goods stores from and prices range $20 to $50.
Standing Pull-Apart
Step 1
Stand with your feet together and a handle in each hand. Raise your arms to shoulder level in front of you.
Step 2
Press your hands apart, keeping your arms straight, until your hands are stretched out to your sides and the bands are touching your chest.
Step 3
Return to the starting position slowly and repeat.
Behind-the-Back Press
Step 1
Place the chest expander behind your back and hold a handle in each hand, with your feet together.
Step 2
Position the chest expander strands so that they are running just below your arm pits. Tuck your elbows in and turn your hands outwards.
Step 3
Push your arms straight out until your elbows are extended and your arms form a "T" shape with your body.
Step 4
Bend your elbows and slowly return to the starting position.
The Archer's Pull
Step 1
Stand with your feet together and a handle in each hand.
Step 2
Raise your arms and extend your right arm out at shoulder level. Place your left hand next to your right elbow.
Step 3
Pull your left arm across your body as if you were drawing a bow, keeping your right arm extended.
Step 4
Return to the starting position slowly and repeat. Once your set is complete, change arms and perform the same number of repetitions on the opposite side.
Things You'll Need
- Chest expander
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
- "The 100 Best Stretch Tube Exercises"; Ted Gambordella; 30, 2008
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