4 Chest Expander Shoulder Exercises

One of the home sports equipment that is very practical, simple and the result is effective is the CHEST EXPANDER. In the previous article, you can also watch 10 muscle training movements with a chest expander here: Home Workout: Chest Expander Training.

Chest expander is actually a very good exercise tool for shaping the upper body muscles, especially the back muscles (back) and shoulder muscles (deltoid / shoulder).

In this Heze Fit site, we will discuss some very simple and effective movements to build shoulder muscles at home using only a chest expander.

Before we discuss more, you need to know that the anatomy of the shoulder muscles is divided into three parts, namely:

• Front delts
• Side shoulder muscles (middle delts)
• Rear delts

Chest expander can be used to train all shoulder muscles, so that your shoulder muscles become rounder (boulder shoulder). There are many variations of chest expander movements for training shoulder muscles.

And in this Heze Fit Program, we will discuss 4 (four) important movements for growing shoulder muscles at home. What are the movements? To make it easier for you to practice their movements, you can watch the full video on the Born2Fit Channel below:

Chest expander shoulder exercises 

Have you watched the video?

This chest expander can be an alternative exercise tool that you have at home for shoulder training. This tool also does not require a lot of space, so it is more practical to carry anywhere.

So with just 4 simple movements, you can train and enlarge your shoulder muscles with this one CHEST EXPANDER tool. And you can also train the front, side and back shoulder muscles. Here are some summaries of chest expander exercises to train shoulder muscles:

1. Expander front raise. The target is to train the front shoulder muscles. This exercise also trains and enlarges the shoulder muscles (trapezius).

2. Bent over fly expanders. The target is to train the front and back shoulder muscles. This movement is similar to a dumbbell bent over. Actually this movement also trains the muscles of the upper back. But this movement of muscle contraction is more touching in our shoulder muscles.

3. Lateral side expander. The target is to train the side shoulder muscles. This is much the same as the dumbell lateral raise, or cable lateral raise, in the gym. But this time you are using a chest expander.

4. Archer pull. The goal is to increase the two shoulder muscles, namely the back shoulder muscles and the side shoulder muscles. This movement is like an archery move. Muscle contraction occurs when you pull the chest expander back, so that the back and side shoulder muscles will work optimally.

CHEST EXPANDER SHOULDER EXERCISES TIPS 

If you want to train your shoulder muscles, do these 4 movements on the same day so that your shoulder muscles are more focused for maximum training. Within a week, train your shoulder muscles 2 times.

And this shoulder muscle exercise can also be combined with other muscle exercises, for example the leg muscles, back muscles, bicep muscles and other muscles.

You can do this exercise for 3-4 sets in each movement. One movement do 3-4 sets of 10-12 reps. Likewise with the second, third and fourth movements ..

To get the maximum results of shoulder muscle training, you also need to get adequate rest (sleep 6-8 hours a day) and set a proper diet. Because your muscles will be formed not only from exercise, but also from diet and rest patterns that are carried out.

Hopefully this article and video can be useful for you and hopefully all of you can add to the variety of chest expander exercises at home. HEALTHY GREETINGS.