How to get yourself in order using an expander

The chest expander is a multifunctional exercise machine with the ability to progress loads for a comprehensive workout of the chest muscles. But the very fact of training with an expander is only 50% of success. A chest expander, like any other exercise machine, will not work if the athlete:

• He doesn't know what goal he's moving towards.
• Uses incorrect methods to achieve the task.

Today we will look at the main purposes and methods of using this simulator.

Goals when working with a chest expander:

• Building muscle mass.
• Increased strength.
• Increased endurance.
• Keeping fit.
• Adding variety to your core workouts.

For these purposes, we will select specific schemes that will bring results to everyone. Before you start training, decide what exactly your goal is. Otherwise, the result will not meet your expectations.

Expander for muscle growth

The program will look like this:

Day 2

Resistance is an individual indicator. Choose the resistance of the expander based on your capabilities, not tabular data.

The scheme is “tuned” to increase performance, work on which leads to muscle growth. For accelerated growth, we follow these principles:

• We are working on biochemistry. We use the right food, increase the quality and quantity (if it is not enough) of sleep, perform squats without weight several times a day, which have a positive effect on testosterone levels.
• Developing the brain-muscle connection. When performing exercises, we try to increase the load with the help of visualization.
• We regularly increase the resistance and the number of approaches. Gradually reduce the rest between approaches (no less than 30 seconds).

Advantages and types of expanders for chest muscles

Exercises using a chest expander

The chest expander pumps muscles quite effectively, thanks to which this multifunctional device has flooded the sports market and won the love of adherents of a healthy lifestyle. The portable exercise machine has the following list of advantageous features:

• convenience and ease of use;
• with its help, it is possible to achieve a load on the muscles at angles that are not possible when training with your own weight, barbells and dumbbells;
• transportability and small size;
• You can purchase sports equipment at any online sports store, without even leaving your home;

  
  The expander does not take up much space; you can purchase it at any sports online store

• the ability to train at home, on the street and in any convenient place;
• the opportunity to train a beautiful bust with technical and regular exercises;
• ease of adjustment of load intensity;
• Can be used at any age.

To purchase the most suitable exercise machine, you need to familiarize yourself with its varieties.

During exercises, painful pinching is noted when using an expander with springs. Professional athletes prefer rubber and latex options for sports equipment.

Chest expander to increase strength

Work on strength indicators is carried out according to these principles:

• We work in a low rep range (up to 6) with maximum weight. We monitor equipment to avoid injuries.
• We work in a limited number of exercises.
• Rest between sets - 3-5 minutes.
• No more than 3 strength training sessions per week. The best option is 5 workouts over 14–15 days. Strength work overloads the Central Nervous System, causing it to require more rest than the muscles.
• We regularly increase the weight and number of approaches.

The program looks like this:

Specifics and essence of exercises with an expander

At its core, an expander is two handles and a spring made of different materials between them. To use the elasticity of the spring for our purposes, we must ensure that the expander is secured by both handles.

This is done through our arms, legs and suitable supports. By throwing the spring in different ways, we can create many positions from which many muscles can be worked: deltoids, pectoral muscles, forearms, shoulders, abs and even legs. For men, an expander is not enough to build muscle. But it is quite possible to strengthen them. Even make it more prominent.

Chest expander to increase endurance

We use these principles:

• We increase the amount of work done with minimal resistance and a large number of repetitions.
• We reduce rest to minimum values. 3. We use circuit training alternately with the standard program.
• We increase the number of approaches and repetitions. We shorten the rest.

It looks like this:

Day #1

Day #2

We perform one approach for each exercise.

How to choose the right exercise machine for yourself

Before purchasing the machine, you need to check for any abrasions in the tension mode.

If you have not previously purchased such exercise equipment, it is better to buy them not on the Internet, but in an offline store. The advantage of such purchases is the opportunity to try out the equipment in action, and not blindly buy an excessively weak or elastic exercise machine.

Another advantage of buying in a store is the ability to immediately find a defect. It is important to inspect the handles of the expander; there should be no cracks, chips or any damage on them. When tensioned, the elastic part should be free of abrasions, tears and white stripes. If any of the above are noticed, it is better to refrain from purchasing or ask for another device.

For universal use, it is recommended to give preference to expanders with adjustable elasticity, which is provided by interchangeable springs. The more springs a projectile is equipped with, the stronger and more multifunctional it is.

Chest expander to maintain shape

We use the principles:

• We do not focus on the progression of loads. Work for yourself, for your own pleasure.
• We have a specific training plan.
• We train the whole body in one workout.

The program looks like this:

Safety when working with an expander

When working with an expander, unforeseen and dangerous situations may arise:

1. When you attach one end to the wall, check that the fastening is strong enough. If this end comes unhooked, the handle will hurt you. And ruin the interior.
2. Check the strength of the attachment of the handles to the spring when purchasing the exercise machine. It happens that at the most crucial moment, the spring breaks. This, again, is fraught with a blow to any part of the body, muscle strain or dislocation.
3. In cheap expanders, the spring breaks at one point. Practice away from the walls so that at such moments your hands do not fly into it. Because all the force directed against the spring will now remain without a counterweight.
4. This rarely happens with men, but with girls it’s the opposite. The handle may slip out. Keep an eye on this.

Biceps curl

4. In this exercise, you will need to place your feet shoulder-width apart, grab the handle with your right hand with an underhand grip, and place your right foot at the other end. There is no need to tilt your torso; you need to bend your right arm at the elbow until it touches the expander on your shoulder and inhale. And then, straightening your arm at the elbow joint, return to its original position and exhale.

Many exercises performed with a band can also be done with a spring expander. We fix one handle on the leg, put this leg forward a little, transfer the center of gravity to it. We bend at the lower back, do not hunch.

We press our elbows to the body and do arm curls. The springs should give you resistance.

We repeat this exercise 15 times in 3 approaches. You can do it with both hands, but if it is too easy, do it with each hand in turn.

If you are not comfortable with exercises with a spring resistance band, you can use the above-mentioned silicone fitness band.

Exercises with a rubber expander are done in the same way - stand on the band with your feet, wrap the ends around your hands and hold them tightly. You can alternate bending your elbows, or you can bend them at the same time.

Exercises and technique

All exercises can be performed at home, in the gym (you can attach the expander to the stand of the exercise machine) or on an outdoor sports ground (you can attach it to the support of the horizontal bar). When doing exercises at home, provide in advance places on the walls where one end of the expander or the middle part of the spring can be firmly secured.

We will talk about analogues of presses and flyes.

Press with expander

The exercise is best performed while standing, because for the lying version you will need a bench with a variable backrest angle. You won't be able to perform the bench press on the floor because your elbows go below the floor during this exercise. You will not be able to make full range of movements. That's why we do everything standing.

1. Stand straight with your feet shoulder-width apart. Straighten your shoulders, bend your lower back. To control, approach the wall with your back and press against it so that your heels, buttocks, shoulder blades and the back of your head touch the wall. This is correct posture with all natural deflections. Remember this pose, take 2-3 steps forward.
2. If there is nowhere to fasten the spring, place it on your back at the level of the lower part of your shoulder blades and straighten your arms forward, holding the handles. If you raise the spring higher, it can jump onto your neck. Palms turned down. Starting position – arms in front of you, expander stretched. If you can secure the middle of the spring behind you at the level of your shoulder blades, it will be more convenient.
3. We begin to bend our arms, orienting our elbows strictly to the side. Elbows should move parallel to the floor. The spring should pull your hands in that direction.
4. Move your elbows back as far as possible, stretching the pectoral muscle. Now hold this position for 1-2 seconds.
5. Straighten your arms to the starting position.

Do 10-15 repetitions in 3-4 sets. It’s difficult to work on mass here, but on relief it’s quite possible. If you have a lot of strength left, you can do 30 repetitions. The endurance of the muscles of the chest, arms and shoulders will increase.

It is important to watch your elbows in this exercise. If performed correctly, the pecs and triceps will work. Since the exercise is done standing, the shoulders will receive a good load.

If you have an inclined bench at home, you can repeat the same thing while lying down, throwing the expander behind the bench. It will be more convenient and familiar. Change the backrest to an angle of 30, 45 and 60 degrees. At the same time, straighten your arms straight up. Then you will pump up the entire muscle mass.