Exercises for the pectoral muscles. Chest expander, effective exercises to pump up muscles Exercises for the chest with an expander

For the exercises presented below, both rubber bands and regular expanders with handles are suitable - choose what is more convenient for you.

Some of the exercises below need to be performed with short resistance bands. If you don't have these, just skip these exercises. I tried to do them with long ribbons, but it was very inconvenient, almost impossible.

As for the resistance of the bands, choose the load according to your capabilities. Aim for three sets of 10–15 repetitions of each exercise. For training to be effective, the last repetitions must be difficult.

Upper body exercises

Bicep curls

• Step on the resistance band with both feet.
• Take the loops in your hands.
• Stretch the expander by bending your elbows.

Triceps exercise

• Step on the expander with both feet, close to your heels.
• Stretch the resistance band behind your back and extend your arms above your head.
• Bend your elbows, stretching the expander.

Resistance push-ups

• Pass the expander behind your back, take the ends in both hands and stand in a prone position.
• While pressing the ends of the expander to the floor, perform regular push-ups.

Bent over arms raise

• Step on the resistance band in the middle and grab the loops or handles with both hands.
• Place your feet shoulder-width apart, slightly tilt your body forward with your back straight.
• Spread your arms to the sides, stretching the expander.
• Lower your arms and repeat.

One arm abduction

• Hook the expander onto a horizontal bar post or door handle.
• Extend your right arm in front of you and grasp the resistance band. The angle between the shoulder and chest should be 90 degrees.
• Move your arm to the right so that it is level with your chest, do not move it further behind your back.
• Bring your hand back and repeat.
• Perform the exercise on your left hand.

Bent over expander row

• Stand on the expander with both feet and grab the loops or handles.
• Bend your knees slightly and tilt your body, keeping your back straight.
• Bend your elbows and move them back.
• Try to pull the expander using your back muscles, not your arms.

Arm spread lying on stomach

• Lie on your stomach.
• Place the expander under your stomach, and take the loops or handles in both hands.
• Stretch the expander with your hands, lifting your body.
• For best results, hold the upper position for a few seconds.
• Return to starting position and repeat.

Removing your arms behind your back

• Stand in the middle of the expander, grab the loops or handles, keep your feet together.
• Place your arms straight behind your back.
• Return your hands to the starting position and repeat.

Standing chest press

• Hook the resistance band at or above your lower back.
• Turn your back to him and grab the loop or handle.
• Take a small lunge forward while pulling on the expander.
• Raise your arm with your elbow bent to chest level (no higher!).
• Extend your arm in front of you, pulling on the expander.
• Return your arm to a bent position.
• Repeat the exercise.

Bench press

• Pass the resistance band under the bench, lie down on it and grasp the loops or handles of the resistance band in both hands.
• Starting position: arms bent at the elbows, angle at the elbow is 90 degrees.
• Straighten your arms in front of you, do not straighten your elbow all the way.
• Return to the starting position.

Core strengthening exercises

Alternating leg raises

• Lie on the floor, grab the expander in the middle, place your legs in the loops.
• Raise your body so that your lower back remains pressed to the floor.
• Overcoming the resistance of the elastic band, raise your knees one by one.

"Woodcutter"

• Place your feet slightly wider than your shoulders, step on one end of the expander with your left foot, and grab the other end with both hands.
• Bend towards the leg under which the expander is located, keeping your back straight.
• As you straighten up, pull the expander diagonally, to the right and up, until your hands are above your right shoulder, above your head.
• Return to the left leg bend and repeat the exercise.
• Repeat on the other side.

Side plank with resistance

• Hook the resistance band around your feet, twist the two ends and grasp the loops or handles in both hands.
• Stand in a prone position - a plank.
• Raise one arm and, stretching the expander, move into a side plank.
• Return to the starting position and repeat on the other side.

Exercises for legs and buttocks

Squats with an elastic band

• Step on the band and place your feet shoulder-width apart.
• Take the loops of the expander in your hands. To make it more comfortable to hold, pass the expander behind your shoulders and hold it in bent arms, as if placing it on your shoulder.
• Do a squat. The back is straight, the pelvis is pulled back, the knees are slightly turned outward.
• Straighten up while stretching the expander.
• Repeat the exercise.

Lying knee bend

• Hook the resistance band onto a stand close to the floor.
• Insert your ankle into the loop and lie on your stomach.
• Bend your leg at the knee, pulling on the expander.
• Straighten your leg and repeat.

Leg extensions lying on your side

For this exercise you will need a short resistance band.

• Connect your legs under your knees using an expander.
• Lie on your side.
• Spread your knees, overcoming the resistance of the expander.
• Bring your legs together and repeat.

Steps with elastic band

• Place a short resistance band on your legs at the ankles or tie them with a long one.
• Perform sideways steps while stretching the expander.
• Perform the exercise in the other direction.

The chest expander is an excellent exercise machine for anyone who wants to strengthen and tighten the muscles of the chest and arms. In this article we will talk about how to use a chest expander, what types of this exercise machine exist and how to pump up the pectoral muscles with an expander.

Chest expander for women: main types

The chest expander is a fairly simple design - two handles connected by an elastic band, spring, rubber band or a strip of any other stretchy material.

Of course, there are different versions of this sports equipment. They can differ from each other both in the material from which they are made, as well as in weight, size, and design features.

The most popular types of chest expanders are: latex, gel, rubber and spring models. In addition to the simplicity of the design (and therefore reliability and durability), the advantages of the expander include ease of use, compactness and versatility (after all, with its help you can train a wide variety of muscle groups).

Chest expander: exercises

Using an expander, you can perform a lot of exercises for the pectoral muscles, leg muscles, back and abdomen. The main thing is to know exactly which muscles you want to train and which exercises are best suited for this.

Using a chest expander, you can perform special exercises that help strengthen the chest, reduce fat deposits on the back, sides, abdomen and arms, as well as tighten the muscles and skin of the arms. In addition, this simulator will help and get rid of back pain caused by weakening muscles and physical inactivity.

The essence of the action of an expander is simple - by stretching it, you overcome the resistance of the elastic material from which it is made. The greater the stretch, the higher the load. Thus, everyone can adjust the intensity of classes at their own discretion.

Find out what set of exercises you can do at home with an ordinary expander to develop muscle groups throughout the body.

The content of the article:

The expander is familiar to many fitness enthusiasts and provides the opportunity to train at home or while traveling. Not only men, but also girls can use this sports equipment. This is a universal apparatus and exercises with a chest expander can be used to strengthen almost all muscles of the body.

Specifics of training with a chest expander

During the lesson, you need to fix both handles, and by throwing the expander in different ways, you can pump up different muscle groups. Below we will look at the most effective exercises with a chest expander, but now it’s worth saying a few words about the rules for choosing a device.

Although today an expander can be easily ordered from online stores, it is still better to choose the equipment in person. Otherwise, you may purchase an overly hard or, on the contrary, weak expander. Also, by visiting the store, you can visually inspect the simulator and find defects and take another piece of equipment. You can also exchange a defective item when purchasing online, but this will require additional effort and time.

When inspecting the expander visually, you need to make sure that there are no cracks on the handles and that the elastic element does not have abrasions or tears. If at least one defect is found, take another copy. You should also purchase a trainer equipped with several springs. This will allow you to progress the load and achieve maximum results in your classes. Men should pay attention to expanders with at least four springs, while girls will need two or three.

If you are completely satisfied with the quality of the expander, you can safely purchase it. It should also be said that you do not have to overpay for products from recognized brands. Mid-level companies also produce quite high-quality simulators. However, it’s also not worth saving a lot.

1. If you attach one handle of the exercise machine to the wall, then make sure that the connection is secure.
2. When purchasing an expander, be sure to check that the springs are securely attached to the handles.
3. Low quality expanders often have bad springs that often break.
4. Make sure that the handles do not slip out of your hands when performing exercises with a chest expander.

Benefits of training with an expander

Very often they use an expander in the hope of improving the shape of the breast. First of all, you must understand that breasts are 50 percent fatty tissue and mammary gland. It is fat that gives the beautiful round shape of a woman's breasts. With the purpose of the gland, everything should be clear and without explanation.

If you think that you can safely eat cakes to enlarge your breasts, then you are very mistaken. The female body first creates fat reserves in the thighs and abdomen. Breasts increase in size only during lactation and after the end of the feeding period they return to their original size. But very often after this, stretch marks appear in the chest area, and the skin sags. To avoid this, you should perform exercises with a chest expander.

Here are the main effects that you can get from training with an expander:

• Improved blood circulation, which will improve the quality of the skin and even small breasts will become more attractive.
• By slightly increasing the chest muscles, you can slightly raise the mammary glands.
• Your posture will improve.
• The skin on your hands will tighten.

Exercises with a chest expander for all muscle groups

Exercises for the muscles of the shoulder girdle and arms

• Take a standing position and grasp the expander with both hands, extending them in front of you. Raising your arms to the sides, put one leg forward and sit down on it. The arms and the second leg should not bend. Perform 10 repetitions.
• Stand on one handle with your foot and hold the other in your hand. Start doing bicep curls. In this case, only the biceps should work, which is the target muscle in this exercise. Do 10 repetitions on each arm.
• Hold the resistance band with both hands. Stretch one of them in front of you, and press the second one to your chest. Without changing the initial position, begin to straighten your arm bent at the elbow joint and then return to the initial position. Perform 10 repetitions on each arm. This movement works great on the triceps.

Exercises for abdominal muscles

• One handle of the projectile should be secured to the wall, and then you should take a lying position on your back. Holding the second handle of the machine behind your head with your hands, begin to lift your body towards your knee joints.
• The starting position is similar to the previous movement, but the second handle of the expander is attached to the legs. Start lifting your legs and keep your abdominal muscles engaged as you perform the set. Do ten repetitions.
• Take a standing position with your feet at the level of your shoulder joints. One handle of the exercise machine is located under the foot, and the second is held by the same hand. Start tilting your body in the direction opposite to the expander. The movement is designed to develop the side abdominal muscles.

Exercises for leg muscles

• Sit on a chair and secure one handle of the expander on the opposite wall. The second handle should be located under the foot. Begin to raise your leg until it is parallel to the ground, without lifting your thigh from the seat of the chair. Perform ten repetitions on each leg.
• One handle of the exercise machine is mounted on the wall. The second one is placed in your hand, and you should stand on one leg. Start doing squats.

Exercises with a chest expander for girls

• Lie on your back so that the resistance band is underneath you. Holding the handles of the machine, alternately perform movements with your hands, as if you were doing a dumbbell press.
• Squat down with your feet on the band and hold the machine in your hands. Start to stand up slowly and then return to the starting position. Do ten repetitions.
• In a standing position, step on the middle of the band with your feet and begin to raise both arms at the same time. Hold the handles of the exercise machine with your palms facing up.
• Place one foot forward, keeping the apparatus parallel to the ground. Start spreading your arms out to the sides.

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:

There are many ways and exercise equipment to pump up your chest to an acceptable level. It is not without reason that sports experts recognize a chest expander as one of the most suitable and convenient gizmos - an excellent exercise machine for both young and veterans, for men and women, for professionals and amateurs.

The chest expander is not the most complex design. This is a pair of handles that are connected either by an elastic fabric, or a metal spring, or any other stretchy material.

Many variants of this sports equipment have been developed, differing in materials of manufacture, weight, size, and unique shape of the handles.

Among the most popular types, it is worth noting a spring chest expander, as well as a latex projectile, as well as one made of gel or rubber. In addition to reliability and increased service life, the advantages of modern devices for breast development include their ease of use, compactness and versatility.

For example, both an expander for the pectoral muscles and exercises for women in this area simultaneously develop other muscle groups.

A selection of cool exercises

So, you have purchased an expander for the pectoral muscles; we provide the exercises below. Check them out and adopt them.

A special chest expander and exercises for women and men help strengthen the chest, reduce the amount of fat in the body, and not only on the chest, but also on other parts of the body. Additionally, with the help of this simulator, postural defects are corrected, back pain caused by age-related weakening of muscles and the effects of physical inactivity are eliminated.

The operating principle of such an expander is simple. It consists of stretching the projectile while simultaneously overcoming the resistance of the material from which the product is made. The level of load depends entirely on the level of stretching. Any athlete is able to independently control and manipulate the intensity of training.

Take note of the universal exercises with a chest expander for men, combined into a single set of exercises for other muscle groups:

1. Starting position – lying on your back. The simulator belt is placed behind the back, the handles of the projectile are taken into the hands. The upper limbs are straightened. With a smooth movement, we raise our arms up, similar to doing a dumbbell bench press in a supine position. The exercise should be performed at extremely low speed in order to thoroughly feel the functioning of your body. The main thing is not to make sudden movements, jerks, lunges, but you shouldn’t fall asleep while walking. For the norm, you will need to perform from three to eight approaches with two or more repetitions.

2. The set of exercises with a chest expander for women includes the following. Starting position: standing, feet shoulder-width apart. The middle of the expander is pressed to the floor with your feet, the handles are taken in your hands. We begin to do squats at a slow pace, overcoming the resistance of the expander when lifting. It is advisable to perform two to ten sets of five to fifteen squats.

3. The starting position is the same as the previous time with the middle of the expander being fixed to the floor with the lower limbs. Grab the handles with your palms facing inward. We spread our arms to the sides and return to the starting position. We do from two to ten approaches of two dozen repetitions.

4. Starting position – standing, placing your left leg slightly in front of your right. We stretch our arms forward. Grab the handles with your palms facing out. We spread our arms to the sides parallel to the floor. Similar exercises with a chest expander should be performed with a gradual increase in the range of motion and changing legs. We do up to ten approaches with several repetitions.

5. Starting position – standing. The left hand with the handle of the expander is positioned freely along the body, and the right hand is bent at the elbow upward and placed behind the back so that the palm with the other handle is on the back of the neck. It turns out that the simulator tape in the source code is placed almost vertically. After which the right arm is moved up and to the side until full elbow extension. When performing the exercise correctly, only the forearm should move, while the shoulder and back itself should remain motionless. We fully straighten our arm and return to the starting position. After five to fifteen repetitions, the exercise is transferred to the other hand.

One of the main questions that concerns our readers: is it possible to pump up with a chest expander? Of course you can, you just need to practice regularly and a lot. And after a certain period of time, you may not recognize yourself in the mirror (in the good sense of the word).

The chest expander is a sports machine designed to pump not only the pectoral muscles, but also the shoulder girdle, triceps, biceps and back. It consists of a pair of handles connected by springs (ribbons, latex or other elastic material). The result of working with this device is that the bust rises and becomes more elastic, and a beautiful athletic relief appears on the shoulders.

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.

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.

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. P.S. 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.

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.

Video: Exercises with an expander for the whole family