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10 Great Chest Expander Exercises

Ritchie is big into his fitness and sports. He loves writing about how to keep healthy in a fun way!

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1. Chest Expansion

This exercise is great for working your pectoral muscles. Start by standing with your feet shoulder-width apart. Next, raise your arms out to the sides and keep them parallel to the ground. Slowly lower your arms down until your hands are at shoulder level. Hold this position for a few seconds before returning to the starting position. Repeat this exercise 10-15 times.

2. Expansion Curl

Begin this exercise by holding the chest expander in both hands in front of your thighs with your palms facing down. From here, curl the handle upward until it reaches shoulder level while keeping your upper arms stationary at your sides. Once the handle is at shoulder level, slowly lower it back down to the starting position.

3. Reverse Fly

The reverse fly is performed by holding the chest expander in both hands and stepping forward so that there is tension on the band. From here, start with your arms extended straight out in front of you and your palms facing each other. From this position, exhale and raise your arms out to the sides until they are parallel with the ground. Once your arms are in this position, pause for a count of one before returning to the starting position.

4. Woodcutter

The woodcutter exercise is performed by holding the chest expander in both hands and stepping forward so that there is tension in the band. Start with your arms extended straight out in front of you at shoulder level, with your palms facing down. From here, exhale and slowly bring your arms across your body until they are in line with your opposite shoulder. Once your arms are in this position, pause for a count of one before returning to the starting position.

5. Two-Handed Chest Pull

The two-handed chest pull is performed by holding the chest expander in both hands and stepping forward so that there is tension on the band. Start with your arms extended straight out in front of you at shoulder level, with your palms facing down. From here, exhale and slowly bring your arms back toward your body, keeping them close to your sides as you do so. Once your hands are back at your sides, pause for a count of one before returning to the starting position.

6. Two Hands Lateral Raise

This involves holding the chest expander in both hands and stepping forward so that there is tension in the band. Start with your arms extended straight out to your sides at shoulder level, with your palms facing down. From here, exhale and raise your arms up until they are parallel with the ground. Once your arms are in this position, pause for a count of one before returning to the starting position.

7. Raised Chest Expansion

Raised chest expansion are executed by holding the chest expander in both hands and stepping forward so that there is tension on the band. Start with your arms extended straight out in front of you at shoulder level, with your palms facing down. From here, exhale and raise your arms up until they are parallel with the ground. Once your arms are in this position, pause for a count of one before returning to the starting position.

8. Back Expansion

The back expansion is performed by holding the chest expander in both hands behind your back. Start with your palms facing each other and your arms extended straight out. From here, exhale and slowly bring your hands toward each other, contracting your back muscles as you do so. Once your hands are back

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9. Arm Expansion

The arm expansion is achieved by maintaining the chest expander in both hands and stepping forward so that there is tension on the band. Start with your arms extended straight out in front of you at shoulder level, with your palms facing down. From here, exhale and raise your arms out to the sides until they are parallel with the ground. Once your arms are in this position, pause for a count of one before returning to the starting position.

10. Raised Arm Expansion

This exercise is accomplished by holding the chest expander in both hands and stepping forward so that there is tension on the band. Start with your arms extended straight out in front of you at shoulder level, with your palms facing down. From here, exhale and raise your arms up until they are parallel with the ground. Once your arms are in this position, pause for a count of one before returning to the starting position.

Benefits of Chest Expansion

Aside from developing strength, chest expansion also has a number of other benefits. For instance, it can help improve your posture by correcting imbalances in the muscles around your shoulders and chest.

Additionally, it can increase your range of motion, making it easier to perform everyday activities such as reaching for items on high shelves or behind your back. Finally, chest expansion can also help relieve pain in the upper back and neck region by stretching out tight muscles and relieving tension headaches.

Not Really a Substitute for Free Weights

Although the chest expander is a great piece of equipment, it’s important to note that it’s not a replacement for free weights. Free weights offer a greater range of motion and allow you to target specific muscles more effectively.

Additionally, they provide resistance in both directions (eccentric and concentric), whereas the chest expander only offers resistance in the eccentric (lowering) phase. As such, if your goal is to build muscle, you’re better off using free weights rather than relying solely on the chest expander.

3 Ways to Incorporate Chest Expansion Into Your Workout Routine

If you’re looking to add chest expansion into your workout routine, there are a few different ways to do so. One option is to perform the exercises as a standalone workout, doing 3-4 sets of 10-12 repetitions for each exercise.

Another option is to incorporate them into your regular weightlifting routine by performing one or two chest expansion exercises before moving on to your free weights.

Finally, you can also use the chest expander as a form of active recovery on days when you’re not lifting weights. For instance, you could do a few sets of chest expansion exercises after your weightlifting workout to help stretch out your muscles and promote recovery.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2022 Ritchie Hughie

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