Home Workout: Chest Expander Training

There are lots of exercise equipment at home that you can have to build muscle at home. Yep, and one of them is a chest expander. If you want to build muscle with minimal cost, and you want to have a minimalist exercise tool that you can carry anywhere, then a chest expander is an alternative exercise tool that you can have.

Chest expander is a peer / spring shaped exercise device. But there is also a chest expander made of rubber / rubber chest expander. If you want to exercise muscles with a chest expander, you can watch a video exercise chest expander along with an explanation of the exercise & muscles that are trained in the following video:

Chest expander training

03:00 Workout 1: Reguler chest expander (Target: rear delt, chest, upper back) 05:33 Workout 2: High chest expander (Target: rear delt, upper back) 06:56 Workout 3: Overhead-downward pull (Target: trapz, lats, all delt, upper & mid back) 08:36 Workout 4: Archer pull (Target: mid delt, tricep) 09:29 Workout 5: Back press (Target: upper back, rear delt, tricep) 10:54 Workout 6: Side to side pull (Target: mid back, tricep, rear & mid delt) 12:34 Workout 7: Bicep curl (Target: Bicep, forearm) 14:06 Workout 8: Tricep push down (Target: Tricep) 15:55 Workout 9: Squat (Target: Leg, little lower back) 17:24 Workout 10: Side bend (Target: Abs)

These are the chest expander tools that I have for training at home:

Chest expander training - Spring and rubber

So how to use this chest expander is easy. You only need to pull the peer / rubber on the chest expander tool, and your muscles such as shoulder, chest, upper back muscles will work optimally. There are two types of chest expander:

1. Chest expander spring

The one on the left, which has a wooden handle (brown) is called the chest expander spring, because the tool is made of peer or spring. Chest expander spring generally consists of 5 peers, and there can be set the load (adjustable chest expander).

If you are feel too heavy to pull 5 springs at a time, you can reduce the springs to 3 or 4 springs according to your abilities. You only need to remove the spring at the end of the chest expander tool.

So that this chest expander spring tool is good for those of you who want to apply progressive overload in training, to increase the maximum muscle mass at home. You can use 3 springs. If it's strong, you can add it to 4 springs and so on. Adjust to your own abilities.

2. Chest expander rubber

Another variation of the chest expander tool, there is a rubber chest expander that is a chest expander made of rubber (not spring). The tool on the right in gray, it is a chest expander rubber.

Chest rubber expander in general also consists of 5 rubber, the same as chest expander spring which has 5 springs, and the rubber can be removed (adjustable) the same as chest expander spring.

So if you are still too heavy using 5 rubbers, you can reduce them to 3 or 4 rubbers. However, many chest expander rubber is sold with only 3 or 4 rubbers and the rubber cannot be removed alias fixed.

The difference between chest expander spring and chest expander rubber actually lies in the level of difficulty to use the tool. Chest expander spring is much heavier than chest expander rubber, because it is made of peer.

So those of you who want to build muscle more optimally, or you who want to give more challenges to your training program, my advice is to choose a chest expander that has 5 peers or rubber, and the weights can be adjusted to each of your abilities. And it's good you buy a chest expander spring.

But if you only want to maintain your muscles, then it doesn't matter if you use a chest expander rubber. All must be adjusted to the abilities and goals of each of you.

Chest expander is very good and effective for forming many upper body muscles, especially the back muscles, chest, shoulders. You also don't need a lot of equipment, space or place because this tool is lightweight, small and easy to carry anywhere.

And this tool is quite affordable. I bought it through an online shop. Chest expander spring costs approximately Rp. 55 thousand. While the rubber ones are more or less Rp. 65 thousand.

You can combine chest expander exercises with other physical exercises, such as push ups, pull ups, or cardio exercises. Do chest expander exercises 3-4 times a week, and adjust to your level of ability respectively.

For ways to exercise chest expander, and what muscle targets are trained, I have explained in the video above (at the beginning of the paragraph). You can watch and apply the exercises in the video to your personal training menu at home.