A chest expander is a double-handled resistance band that can be used for a wide variety of exercises. Most models of chest expanders allow you to add or remove bands to alter the resistance offered by this highly portable and lightweight exercise device. Chest expanders were once one of the most popular forms of exercise, and strand pulling, as using a chest expander is also known, was a competitive strength sport. There are numerous exercises that you can perform using a chest expander device.
Archer's Pull
The archer's pull targets your upper back, shoulders and arms and is a classic old-time strand-pulling exercise. Hold your chest expander out in front of you at shoulder level. Swing your arms to the side so that your right arm is fully extended and your left arm is next to your right elbow. This position should resemble holding a bow. Keep your right arm extended and pull your left arm across your body as far as you can -- focus on leading with your elbow and keeping your wrists straight. Hold this position for a second and then return to the starting position. Change sides on completion of your set.
Two-handed Back Press
The two-handed back press will strengthen your shoulders and triceps muscles. Hold the chest expander behind your back. Tuck your elbows into your sides and turn your arms outward. From this position, press your arms out to your sides until your elbows are fully extended and your arms are parallel to the floor. Bend your arms, return to the starting position and then repeat.
Chest Pulls
Despite the name of this exercise, the target muscle groups are your upper back and shoulders. Hold your chest expander out in front of you at shoulder-height with your palms facing inward. With a slight bend on your elbows, pull your arms apart until the resistance band is stretched across your chest. Slowly return to the starting position and repeat. This exercise is effective for correcting poor posture caused by spending long periods of time sitting at a desk.
Shoulder Press
This effective shoulder exercise targets one side of your body at a time. This is useful for identifying and subsequently rectifying left-to-right muscle imbalances. With a handle in each hand, place and hold your left hand on your chest and your right hand at shoulder level. Keep your left hand in position and press your right hand up and overhead to full extension. Lower your hand back to the starting position and continue for the desired number of repetitions. On completion, rest a moment, swap sides and repeat. You can also perform this exercise in an alternating fashion.
Biceps Curls
Your biceps are on the front of your upper arm and are responsible for flexing your elbow. To target these muscles, place one handle of your chest expanded beneath your left foot and hold the other handle in your left hand. Keep your elbow tucked into your side and bend your arm to raise your hand to shoulder-height. Slowly lower your hand back to your side and repeat. On completion, swap sides and repeat.
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
- "Dinosaur Training: Lost Secrets of Strength and Development"; Brooks D. Kubik; 2006
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