Expander for the pectoral muscles - exercises for everyone || How to pump up your chest with an expander

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.

How to organize a lesson with an expander?

What is required to properly prepare for training using a hand trainer? To learn how to use a chest expander, all you need to do is seek help from an experienced instructor. A specialist will help you create a set of exercises that will satisfy the specific needs of a particular person. At the same time, you can develop the structure of the lessons yourself. Be that as it may, there are a number of rules that should be followed when using a chest expander.

1. Before starting training, it is necessary to thoroughly warm up the muscles of the upper half of the body. After all, sudden intense stress on “cold” tissues often leads to unexpected injuries.
2. You should use a chest expander, gradually increasing the load, moving from the simplest to complex exercises.
3. During exercise, it is important to monitor the maintenance of the body's water balance and pay attention to the breathing rate. You shouldn’t overwork your body, because training can bring more than just benefits.

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, or 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.

How to train your pectoral muscles with an expander band

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The resistance band is an affordable, portable and versatile means of exercise and a replacement for heavy weight equipment. Follow the steps below to learn how to train your pectoral muscles with a resistance band.

Choose a resistance band that will meet the requirements of all the exercises you are going to perform. Consider purchasing a variety of resistance bands designed for different types of exercise.

You can use a resistance band with the assistance of resistance from your own body or a foreign object. Play with the resistance level of the resistance band to try to find the resistance that works best for you. Wrap the tape around a wall mount and stand away from that wall while holding the edges of the resistance band in your hands, which can increase the resistance of even a light resistance band. Check the safety and security of both the resistance band and the wall mount.

The “butterfly wings” exercise can work the pectoral muscles well. This element can also be performed using machines, although you will achieve better results with a resistance band as you will not receive any muscle support or stabilization from the resistance band.

The “press” is an excellent exercise for developing the pectoral muscles. This exercise can be performed in a variety of ways, either on its own or using machines, although you will benefit more from performing this element with a resistance band, as your muscles will be given the added challenge of controlling the movement of an unpredictable band.

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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.

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:

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.

How to pump up your pectoral muscles.

The pectoral expander is not a new thing. It was invented back in 1860. Of course, over more than a century it has undergone some changes, mainly the handles. They have become much more ergonomic, fit comfortably in the hand, rotate freely, do not pinch/pressure, rubber bands can be changed in a couple of seconds.

You can pump up your pectoral muscles with both rubber loops and regular rubber expanders. But with the Lifeline Chest Expander , it’s easier, more convenient, faster, more functional. The expander cables are exactly the length that is used when working the shoulder body. Plus, the harnesses can be changed, using 1, 2 or 3 at the same time, depending on the exercise, or on the desired load, or on your level of physical fitness.

Whether you train with your own weight or iron weight, your muscles will adapt over time. To move them, use an expander for the pectoral muscles, which provides inertial load.

First of all, the chest expander is designed to train powerful shoulders.

How to pump up the pectoral muscles, which exercises with a pectoral expander are the most effective - a video with the vice-president of the Lifeline company, the inventor of the Lifeline Jungle Gym - James Hiddins will help you. When performing chest exercises with an expander, it is important to remember that stretching the bands must be done while exhaling, and relaxing while inhaling. Repeat each exercise 3-4 times.

• Basic exercises - spread your arms in front of you at chest level to the sides.
• The same thing, but behind the back.
• We also spread our hands behind our heads. Squeeze the handles of the expander with the back of your hands facing you.
• Previous exercise, only with the back of your hands facing away from you.
• Stretching the expander diagonally behind the back: one hand is pressed to the body at waist level behind the back. The other stretches the cords upward from a bent elbow position.
• We change hands and work on the opposite diagonal.
• We place our hands with the expander behind our back and below, stretching the expander cords through the sides, and raise them to chest level.
• Place your left leg into one of the handles and perform biceps exercises by bending and extending your left arm at the elbow. 3-4 times per hand. Change the expander to the right leg + arm.
• The last one is a super exercise with a chest expander for men for strength and power not only of the shoulder body, but of the whole body. Legs are half-bent, with our hands we spread the tourniquets in front of us to the sides and, maintaining constant tension, without letting them sag, we make circular movements around ourselves, first in one direction, then in the other. Body muscles work like crazy! You will understand why the chest expander is preferred by serious athletes!

With the chest trainer you will work out:

• Pectoral muscles;
• Shoulders;
• Biceps/triceps;
• Press;
• Latissimus dorsi muscles;
• Hips and calves;
• Engage your neck muscles.

Benefits of a chest expander.

• There is no additional force of gravity when performing exercises;
• Compactness - it will not take up space at home, will not stand and collect dust. Fits in any bag. And therefore allows you to go with it anywhere and practice anywhere: on vacation, on a train, on a plane or in nature.
• Versatility - the expander harnesses are removable, which can be easily replaced with others, increasing or decreasing the load. Or, for example, for longer harnesses in order to expand the possibilities of use in the training process.

To train, stress and grow, the best choice is a chest expander. -))

Chest expander: exercises

As already noted, regular training with a simulator not only improves your figure and keeps your muscles toned, but also benefits the entire body. You can exercise using the device at any free time. Let's take a closer look at how to properly use a chest expander. The exercises for women and men presented below will help you train without the risk of injury.