How to Use Chest Expander - Expander Workout Video

Chest expander is a sports tool that you can use for home exercise. As the name implies, a chest expander means this tool is indeed focused on training the chest muscles (chest). But not only the chest muscles, chest expander is also used to raise and tighten your arm muscles. In this post, we will discuss more variety of chest expander exercises, along with the training videos.

The chest expander itself is actually two types of tools. First is a chest expander consisting of peers (5 peer chest expander) that you can unload / adjust the load yourself. The second is a chest expander that weighs lighter, and fixes can not be adjusted. This is a chest expander training tool.

Chest expander

Chest expander springs

If you who want to watch chest expander training videos (10 movements), along with explanations and trained muscles, you can watch chest expander training videos directly here:

Here are some video variations on chest expander exercise guides that you can apply to train the upper body muscles:

1. Reguler chest expander

Regular chest expander is a general movement of chest expander. So to do chest expander movements the steps are: Perform a standing position, and both hands hold the chest expander. The position of the chest expander is parallel to the chest / neck.

Then pull the chest expander tool to full (as in the video). Then return to its original position. Do this 10-15 repetitions, 3-4 sets.

The main muscle targets that are trained from this movement are the chest muscles (chest), shoulder muscles and biceps muscles. This movement is also useful for those of you who want to widen your shoulders. If you feel your shoulders are narrow, you can try to exercise with the chest expander, because these movements can widen your shoulders.

For those of you who want to try a more varied chest expander tool, you can use a chest expander tool in the form of a peer that can be assembled (image as I wrote above).

This chest expander has a heavier weight than other chest expander devices. Watch my training video below:

Basically the movements are the same. To form maximum chest muscle with a chest expander, you need to do this movement in full, not half. So if you can't do a full motion, reduce the burden of the chest expander.

2. Tricep chest expander

Triceps chest expander is a movement that specifically trains your triceps. How to do this movement: Hold both sides of the chest expander. One hand is above the head. One hand holds the other side of the chest expander with the position of the elbow approximately 45 degrees, parallel to the stomach.

Pull the chest expander down, until your elbows are straight. Then repeat to the original position. So with this movement, your triceps will focus more on work.

3. Back chest expander

This exercise aims to train your back muscles, and also the shoulder muscles. The exercise movement is exactly the same as in the first movement step (regular chest expander). Only the difference, position the chest expander behind your upper back. Thus, the focus of this movement will be more directed towards the formation of the upper back muscles becoming more muscular. This movement can also dilate the chest muscles.

That is a guide to exercise using a chest expander. In addition to training your muscles in the chest expander, other muscles will also work when you use them. The following are examples of chest expander exercises that you can apply: