Routines For A Chest Expander Workout

Chest expander cables consist of three resistance cables linked together by two handles. Expander cables are lightweight and used to strengthen the body and expand the ribcage. They are often used as an alternative to free weights or exercise machines because they are small and easy to transport.

Chest Expander Routines

Use expander cable exercises by themselves or in conjunction with your regular strength training program to improve muscular endurance and strength and to expand the ribcage, which is essential in bodybuilding. Developing large pectoral muscles is not enough if the ribcage is small and unimpressive, notes former Mr. Universe and seven-time Mr. Olympia winner Arnold Schwarzenegger, author of the "Encyclopedia of Modern Bodybuilding." Use the cables with a hand on each handle or by grasping a hold of one handle and standing on the other handle and performing exercises such as single-handed biceps curls, front raises, lateral raises or upright rows.

Expander Cable Workout

Use your expander cables as an alternative to your traditional workout when free weights or machines are unavailable. Begin with a five-minute aerobic warmup such as brisk walking. Using your expander cables, perform upper-body exercises, one right after the other, in a circuit fashion for 10 to 15 repetitions. Rest less than 30 seconds between each set. After completing each exercise, rest one minute before repeating two or three more times. Exercises include two-arm chest pulls, overhead downward pulls, single arm biceps curls, archers pulls and two-handed upright rows.

Super Sets With Expander Cables

Include expander cables into your normal weight training routine by super setting body parts with the cables to help exhaust the muscles. A super set is when you complete one set of an exercise and then immediately, without rest, perform a different exercise of the same or different muscle groups. An example for a chest workout might be to complete one set of barbell bench presses, then immediately grab your expander cables and perform 15 repetitions of the two-handed chest pull.

Super Set Routine

Include super sets with the chest expander cables following each of the upper-body exercises to thoroughly exhaust the muscles and promote muscle growth and ribcage expansion. Complete three sets of each traditional exercise in which muscle fatigue occurs between eight and 12 repetitions and then immediately super set with the corresponding cable exercise. Exercises include dumbbell chest presses, two-handed chest pulls; bent over barbell rows, archers pull on each arm; military presses, overhand downward pulls; barbell shrugs, two-handed upright rows; and barbell curls, single-hand biceps curls.