Chest expanders are workout tools that can be used to exercise all of your major muscles. Consisting of rubber strands or metal springs with a handle at each end, chest expanders are adjustable so that you can tailor the resistance to suit your requirements. Dave Yarnell, author of "Forgotten Secrets Of The Old Time Strongmen" describes how chest expander use, or stand pulling as it was known, was a competitive sport in the late 19th and early 20th centuries. Although this is no longer the case, chest expanders are a popular and versatile exercise apparatus.
Overhead Downward Pull
Step 1
Hold the chest expander in both hands and stand with your feet hip-width apart. Raise your hands overhead and turn your hands so that your knuckles are facing outward.
Step 2
Inhale, keep your elbows extended and pull the chest expander downward and outward until your hands are level with the shoulders. The cable can go in front of or behind your head as preferred.
Step 3
Exhale and slowly raise your arms back to the starting position. Continue for the desired number of repetitions. This exercise focuses on your latisimus dorsi muscles at the side of your back.
Two-Arm Chest Pull
Step 1
Hold the chest expander in both hands and stand with your feet together. Raise your arms in front of you to shoulder level.
Step 2
Keep your elbows straight, inhale and extend your arms out to your sides until the strands touch your chest. Keep your arms parallel to the floor throughout this exercise.
Step 3
Exhale and slowly return to the starting position. Continue for the desired number of repetitions. This exercise focuses on the muscles between your shoulder blades.
Single-Arm Military Press
Step 1
Stand with your feet together and hold the chest expander in both hands. Raise your left hand to your left shoulder and place your right hand next to your hip. Bend your knees slightly and brace your abdominal muscles to help maintain your balance.
Step 2
Exhale and press your left hand above your head. Keep your right hand still. Stop just short of fully extending your left elbow.
Step 3
Inhale and lower your hand back to your shoulder. Continue for the desired number of repetitions and then change sides. This exercise will develop your shoulders and triceps muscles.
Single Arm Biceps Curl
Step 1
Place one handle of the chest expander beneath your left foot and hold the other in your left hand. Place your feet hip-width apart.
Step 2
Stand up straight and hold your left arm close to your side with your elbow straight. Bend your knees slightly and brace your abdominal muscles to help maintain your balance.
Step 3
Inhale and bend your elbow. Raise your left hand up to shoulder level.
Step 4
Extend your elbow and lower your hand back to the starting position. Continue for the desired number of repetitions and then change arms. This exercise works your biceps on the front of your upper arm.
Two-Handed Back Press
Step 1
Position the chest expander across your upper back and hold a handle in each hand. Tuck your elbows into your sides and turn your hands outward. Position your feet hip-width apart.
Step 2
Inhale and press your arms outward until your hands are level with your shoulders.
Step 3
Bend your arms and slowly return the the starting position. Continue the exercise for the desired number of repetitions. This exercise uses the sides of your shoulders and triceps muscles.
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; 2008
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