Chest expanders are lightweight and portable exercise devices. Consisting of two handles joined together with elastic strands or springs, chest expanders are available from sporting goods stores. Many models of chest expanders are adjustable as you can add, remove or replace the strands to alter the resistance. You can use a chest expander to replicate numerous free weight and resistance training machine exercises -- and there are also some chest expander specific exercises.
The Archer's Pull
This exercise is so-called because the action resembles drawing an archery bow. With a handle in each hand, extend your left arm out at shoulder-height and position your right arm on the inside of your left elbow. Keep your left arm still and pull your right arm across your body toward your right armpit. Try to lead with your elbow and keep your wrist straight. Perform the desired number of repetitions and then change sides. This exercise is an effective back and biceps developer.
Shoulder Press
The chest expander shoulder press replicates lifting dumbbells above your head. This exercise targets your deltoid or shoulder muscles along with your triceps, located on the back of your upper arm. Hold one handle level with your left hip and the other at your right shoulder. Stand with your feet hip-width apart and lift your chest. Keeping your left hand fixed at your hip, press your right arm straight up above your head. Bend your arm and lower your hand to your shoulder and then repeat. On completion, swap hands and perform a second set.
Two Handed Pull
This exercise targets the muscles in between your shoulder blades -- the middle trapezius and rhomboids -- and also works your posterior or rear deltoids located on the back of your shoulders. This is a very effective exercise for improving posture. With a handle in each hand, raise your arms forward and out at shoulder level. Your hands should be facing inward and your elbows slightly bent. Lift your chest, keep your shoulders pressed down and extend your arms outward until the strands touch your chest. Slowly return to the starting position and repeat.
Pushups
Pushups develop your chest, shoulders and triceps. While body weight pushups are an effective exercise, using a chest expander makes this popular exercise even more effective. Loop the strands of the chest expander around your upper back and hold a handle in each hand. Adopt the pushup position but rest on your clenched fists. Place an exercise mat on the floor if this is uncomfortable. Make sure your feet, knees, hips and shoulders form a straight line. Bend your arms and lower your chest to within an inch of the floor and then push up against the resistance offered by the strands and back to full arm extension. Continue for the desired number of repetitions. Make this exercise less demanding by bending your legs and placing your knees on the floor. For a greater challenge, elevate your feet on a sturdy chair or exercise bench.
References
- "Forgotten Secrets Of The Old Time Strongmen"; Dave Yarnell; 2008
- "Designing Resistance Training Programs"; Steven Fleck and William Kraemer; 2003
- "A New System of Calisthenic Exercises"; Henry Cost; 1847
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