Chest expander: exercises with a chest expander

Benefits of a chest expander

These multifunctional devices have flooded the sports market and won the love of sports enthusiasts. This is not surprising, because after a hard day at work, with the help of simple exercises, you can let off steam and achieve the feeling of moral uplift that is so beloved by athletes after physical activity. Among the advantages of an expander for the pectoral muscles are:

simplicity and ease of use;
small dimensions, transportability;
the ability to conduct training at home;
composition of potential athletes of different ages;
ease of adjusting the intensity of loads;
the opportunity to train a beautiful bust;
You can buy a sports spring in an online store without even leaving your home;
loading the muscles at angles that cannot be achieved with other machines, dumbbells, barbells or your own weight.

Disadvantages include painful pinching of the skin during work (in spring form). Experienced athletes have chosen latex, spring and rubber versions of sports equipment.

How to choose the right expander for yourself

It is advisable that you come to the sports store in person. Because choosing online will be very difficult. You can choose a simulator that is too weak, or, conversely, too elastic

In addition, coming and touching the product at the selection stage is very important for making the right purchase.

Another advantage of going to the store is that at the selection stage you can spot the defect.

Pay attention to the handles of the expander so that they are free of cracks. And on the elastic part - do you see any abrasions, white stripes, tears on it?

If any of this exists, ask for another copy.

To provide your muscles with different loads, buy a machine with interchangeable elasticity. Variable elasticity is ensured by the presence of several removable springs. More springs - stronger expander. Buy expanders with 4 or more springs. The last recommendation is for men. Girls can get by with 2-3 springs.

If you are satisfied with the elasticity, material, handles and quality - buy it. The prejudice that the cooler the brand, the better the quality of the product, should not guide your actions. The safety margin that products from mid-range brands have is quite suitable for training. Of course, if you take the cheapest exercise machine, be prepared that it will quickly become unusable. This is tested and depends on your strength characteristics.

We recommend that girls ask their men for help with choosing an expander.

Secrets of choosing the right sporting goods

Before starting a training complex, you should pay close attention to the process of choosing a simulator:

Rough handles that will not slip when your palms sweat.

When stretching the elastic element, make sure there are no cracks or whitish spots so that the device does not tear under load.
Depending on your level of physical fitness, select the desired spring stiffness (from 5 kg to 100 kg).

Avoid purchasing projectiles from dubious places or from hands. A low-quality product can cause injury during training.

Interestingly, the most effective and safest is a spring chest expander with a sleeve that protects the athlete from damage during exercise.

Safety rules during classes

When purchasing an expander, you need to check the strength of the handles to avoid injury.

Safety rules to follow when working with an expander:

When attaching one side of the equipment to the wall, it is important to ensure that the connection is secure. If one end comes unhooked during training, you can injure yourself with the handle and ruin the interior of the room.
A common problem, especially among girls, is that the handle slips out. This needs to be monitored, otherwise you can again get injured.
When purchasing sports equipment, you need to check the strength of the attachment of the handles to the spring. There are common cases when the spring breaks at maximum tension. This is fraught with dislocation, muscle strain and injury to the skin.

In budget models, springs often break when tensioned, so you should not skimp on purchasing sports products. It is better to give preference to proven and well-established manufacturers.

Effective exercises: using expander for girls

The main goal pursued by ladies with an expander is to give their breasts a beautiful, attractive shape. To implement it, you should systematically perform a simple set of exercises for a month.

Stand straight with your feet slightly wider than shoulder-width apart and your back straight. Fix the chest machine in your hands, extend them with the apparatus straight in front of you. Stretch the springs as wide as possible and return them to their original position (imagine playing the button accordion). To begin with, 8 repetitions will be enough; over time, increase their number to 15 times.

Standing in the same position, turn your body slightly to the right. Hold your hands with the expander straight in front of your bust in an extended position. Hold your right hand statically, and bend your left hand at the elbow, without releasing the projectile. You will get the exercise as if you are pulling the string on a bow. Repeat 8-10 times. Rotate your torso to the left, repeating the same action for your right arm.
Returning your legs to their original position, extend your arms with the expander upward. In this exercise, the palms grip the apparatus in the “out” position. Lower your straight arms to the sides - down as if you were throwing a blanket over yourself. In this case, the springs of the device are stretched from the back, reminiscent of a washcloth. Then go back to the beginning. Repeat the above steps 15 times. Remember that the limbs cannot be bent in this exercise.

Stretch the machine in front of you in a straight line so that the spring touches your chest, pressing your elbows to your body. Start pushing your elbows out to the sides (at this time a load is created) and press them back to your sides. Thus, the expander provides resistance and forces the muscles to work more actively. 10-15 repetitions will be enough. Repeat the same movement, but throwing the device fixed in your palms behind your back.
With your feet slightly wider apart, lean forward. In this case, the springs of the machine should be under your chest. Stretch the device, trying to raise your arms parallel to the floor. The center of the spring part touches the chest at the maximum point. 10 repetitions are enough to actively work the muscles. In this type of exercise, watch the position of your back, do not round it, and keep your abdominal muscles tense.
Straighten your back and stretch your arms to the sides as much as possible with the apparatus clamped. Leaving one limb straight, bend the other at the elbow and press it to the body, then straighten it (a load is created). Alternately change hands. You will have to do 10 repetitions for each. PS This is exactly the same exercise as the one above, only the hands work in turn.

This training program is used by many women as a superset, that is, all these exercises are performed continuously, without rest.

This complex has a positive effect on many core muscles, since it is not possible to pump up the pectoral muscles with an expander remotely from other groups. A breast expander for women is most effective after the birth of children to restore elasticity and a beautiful, toned shape to the bust.

We pump up the leg muscles

Let's get straight. We put the handles of this mini-exercise on the toes of our feet, and take the free ones in our hands and sit in a sitting position. Now we slowly rise, tensioning the springs on the projectile.
We sit on the floor with our legs bent, our back touching a support in the form of a door, to the handle of which we attach a double expander. We put loose handles on the feet and begin to straighten them alternately.
We lie down on the floor, with our heads towards the door, to the handle of which we attach a double expander. We put loose handles on the feet and straighten the legs at the same time or one by one.

You need to perform each exercise at least 8 times.

Expander for shaping a beautiful male figure

Not only the fair sex dreams of a beautiful figure. Athletic chest and sculpted arms have long been the dream of every self-respecting athlete. Simple exercises with a chest expander for men will bring every sports fan closer to the ideal of male beauty. A simulator with a maximum degree of power load is suitable for training.

Remember that you should warm up before starting so that you don’t strain your ligaments when working with the expander.

Secure the device behind your back, while pressing one limb in a straightened position to the body (you will have to hold it in a static position without moving), and work the other as if you were pressing a weight from the shoulder up. Repeat the push presses on each arm 10-12 times. Ideal for shoulder stability to strengthen the triceps.

Press one of the device handles with your foot and hold the other with your hand. From this position, perform biceps curls with a reverse grip (the technique is similar to working with a dumbbell curl). The difference is that the load on the biceps is maintained all the way from the bottom to the top. The number of repetitions is 10-12 times. You can change the grip to a classic one and repeat the movement from the beginning.

Press the expander from behind your head (triceps pumping). Place one limb with a handle against your thigh, and hug your head with the other. In this situation, the springs of the projectile extend from the hip further along the waist, neck and ear. Extend the arm at the elbow that you previously hugged your head up until your arm is fully extended. After 10 repetitions, change your hand and do it all over again.

Step on one of the handles of the machine with your foot and hold the other in your palm. Stretch the springs by bending your elbow and moving it to the side. The top point is when the elbow and shoulder turn into a single straight line parallel to the floor (to make it clearer, the forearm remains below the elbow). With the correct full amplitude, the trapezoids are included in the work.

If the exercise scheme raises questions, you can turn to photos and video materials of experienced athletes. The price of the device is relatively low; on average in Russia the cost of this equipment is only 1000 rubles. Do not underestimate the simplicity of this sports equipment, because such world sports stars as Arnold Schwarzenegger, Dmitry Khaladzhi and Ivan Poddubny resorted to its services.

Tips for performing exercises with a chest expander

You should precede each lesson with a good warm-up.
Only after the muscles have warmed up can you begin the main part of the training. To get maximum results, you must perform all exercises at a slow pace. This applies to both girls and men. Only smooth movements can bring positive results and also eliminate the risk of injury. After completing a set, you need to rest a little and relax your muscles. Beginners should not immediately try to perform 10 repetitions in each set. The maximum number of repetitions depends on your fitness.

Learn more about training with a chest expander in this video: