Pectoral muscle workout for men with an espandex

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

July 26, 2022, 16:20 MSC

This projectile works no worse than exercise machines in a fitness club.

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

Expander is an underestimated training equipment, often we do not even consider training with it. And for nothing. If you use 3-5 expanders with different resistance strength, you can improve the overall tone of the muscles, gain strength and relief.

For more exercises with an espandex for other muscles, check out this article.

Obsah

3 important rules for exercising with an espandex

Proper amplitude. With proper amplitude, you will perform the movement technically correct. Too short will not load the muscles, and too long will increase the risk of injury to joints, ligaments, tendons. You need a middle ground.

Slow tempo. Spend one second on the effort and five seconds to return to the starting position. This method will help avoid inertia. Don’t throw your arms, control them. Try to keep the right pace throughout the complex. So your muscles will get a full load. 10 arm movements at the right pace are more effective than 30 at a fast pace. It’s the time under load that matters to your muscles, not the number of repetitions. Work for quality, not quantity.

Use different resistance bands. Muscles adapt to exercise over time and then their growth stops. Make your workouts harder so your muscles and strength continue to progress.

Three cool exercises for pumping up your chest

Push-ups on the lower bar with an espander

Technika

Put the rubber band of the espander behind your back, fix the handles on the palms of your hands. Stand at a stop against the bar.
Keep your torso straight. Neck, back and hips are in line. Feet are together. The wrist joint is rigid, fists pointing toward the floor. Elbows slightly pressed against the body.
On the inhalation smoothly descend to an angle of 90 degrees in the elbows.
From the bottom point, exhale powerfully and lift the body up. Do not straighten your elbows to the end.

Do three approaches of 15-20 times. Rest between approaches – two to three minutes.

Bringing arms together with an expander on the lower bar

Technika

Fix the expander on the bar, take the handles in your hands. Stand with your back to the bar. One foot is in front, the other is behind. The body’s body is flat and tilted back. The arms are slightly bent at the elbows and pressed against 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.
As you inhale, bring your arms back to the starting position. Do not straighten your elbows all the way.

Perform three approaches of 15-20 times. Rest between approaches – two to three minutes.

Bringing together the arms with an expander on the upper bar

Technika

Fix the expander on the bar, take the handles in your hands. Stand with your back to the bar.
One leg – in front, the other – behind. The body is flat and tilted forward. Arms are spread apart 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.
As you inhale, bring your hands back to the starting position.

Perform three approaches of 15-20 times. Rest between approaches – two to three minutes.

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