About Chest Pull Expander
The chest expander is a piece of exercise equipment that you may remember the mischievous kids from the “Goonies” movie using to tie up Brand. It is a simple piece of equipment consisting of two handles connected by springs that provide resistance. Using the chest expander is sometimes called strand pulling. Although you would expect the chest expander to target the chest muscles, it can also be used to exercise the legs and back as well.
You can use the chest expander to increase the size of your chest muscles. The National Academy of Sports Medicine (NASM) suggests doing one to three sets of 8 to 12 reps when trying to increase muscle size.
To work the chest muscles you can hold the chest expander in front of your body with one hand holding each end. You should bend your elbows and point them downwards so your arms are close to your ribs. By pressing your arms straight outwards to your sides, you can activate the muscles of your chest, called your pecs. Bending your elbows back down will complete one rep. You can also hold the outward position for 2 to 10 seconds to train the muscles isometrically.