A chest expander is an old time strength-building tool that features two handles, attached by five narrow springs. The springs serve to provide resistance for a variety of different movements that work muscles of the upper body. Rubber resistance band-type chest expanders are now available, but they work the same way as the older, spring versions.
Step 1
Grasp the handles of the chest expander with your palms facing one another. Pull the handles away from each other slowly until the springs are fully stretched, and hold the position for a few seconds. Release the tension slowly and repeat.
Step 2
Hold the chest expander up behind your head with your palms facing each other. Pull the handles apart as far as possible and hold the contraction for a few seconds. Release the tension and repeat.
Step 3
Hold the chest expander sideways, so your left hand is in front of your body and the palm is facing in. Hold the other handle with your right hand, palm facing your body. Pull your right hand back slowly, mimicking a bow and arrow. Hold the position for a few seconds and repeat. Do the exercise on both sides.
Step 4
Place your right foot in the handle of the chest expander and hold the other handle with your right hand, palm facing up. Curl the handle up toward your shoulder to work your biceps muscle. Lower to the start and repeat. Do the exercise on both sides.
Step 5
Hold onto one of the handles and move your hand behind your neck, so the chest expander hangs vertically down your back. Grasp the lower handle with your other hand near your low back. Hold the low handle in place and extend your upper hand straight up as high as you can. Flex your triceps muscle at the top, and then lower and repeat. Do the exercise on both arms.
Tips and Warnings
- Unhook one or more of the springs to reduce the amount of resistance if the chest expander is too challenging.
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