How to pump up the pectoral muscles with an expander. 3 effective exercises for men

Egor Khodyrev

How to pump up the pectoral muscles with an expander

This projectile works no worse than simulators in a fitness club.

Egor Khodyrev” title=”Egor Khodyrev“/>

fitness trainer

How to pump up the pectoral muscles with an expander? What exercises can be done with this projectile?

The expander is an underestimated simulator, often we don’t even consider training with it. And very in vain. If you use 3-5 expanders with different resistance forces, you can increase the overall tone of the muscles, gain decent strength and gain relief.

Find more exercises with an expander for other muscles in this article.



How to pump the whole body in 30 minutes.  Interval training with an expander
How to pump the whole body in 30 minutes. Interval training with an expander

3 important rules for training with an expander

Correct amplitude. With the correct amplitude, you will perform the movement technically correctly. Too short will not load the muscles, and too long will increase the risk of injury to the joints, ligaments, tendons. We need a golden mean.

Slow pace. We spend one second on the effort and five on returning to the starting position. This method will help to avoid inertia. Don’t throw your hands, control them. Try to keep the right pace throughout the complex. So your muscles will get a full load. 10 hand raps at the right tempo are more effective than 30 at a fast tempo. Muscles care about time under load, not the number of repetitions. Work for quality, not quantity.

Use expanders of different resistance. Muscles eventually adapt to physical activity, after which their growth stops. Make your workouts harder so that your muscles and strength continue to progress.

Photo: www.istockphoto.com

3 great chest exercises

Push-ups on the lower bar with an expander

Execution technique

  • Get the elastic band of the expander behind your back, fasten the handles on your palms. Stand close to the crossbar.
  • Keep your body in a straight line. Neck, back and hips are in one line. Legs together. The carpal joint is rigid, the fists are directed to the floor. The elbows are slightly pressed to the body.
  • As you inhale, slowly lower yourself to a 90-degree angle at your elbows.
  • Exhale powerfully from the bottom point and lift the body up. Do not straighten your elbows all the way.

Do three sets of 15-20 reps. Rest between sets is two to three minutes.

Reduction of hands with an expander on the lower crossbar

Execution technique

  • Fix the expander on the crossbar, pick up the handles. Stand with your back to the bar. One leg is in front, the other is behind. The body is straight and tilted back. The arms are slightly bent at the elbows and pressed to the body. The shoulder blades are fixed in one position, the shoulders are lowered down.
  • As you exhale from the starting position, bring your hands together so that your fists are in front of your chest.
  • On inspiration, the hands go to their original position. Do not straighten your elbows all the way.

Do three sets of 15-20 reps. Rest between sets is two to three minutes.

Reduction of hands with an expander on the upper crossbar

Execution technique

  • Fix the expander on the crossbar, pick up the handles. Stand with your back to the bar.
  • One leg is in front, the other is behind. The body is straight and leaning forward. The arms are spread out to the sides and slightly bent at the elbows. The shoulder blades are fixed in one position, the shoulders are lowered down.
  • As you exhale from the starting position, bring your hands together so that your fists are in front of your chest.
  • On inspiration, the hands go to their original position.

Do three sets of 15-20 reps. Rest between sets is two to three minutes.

If you want to have powerful chest muscles, include these exercises in your workouts. Use different strengths of expanders so that the muscles do not get used to the same type of load and grow over many months.

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