Chest Exercise

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.

Back Exercise

To work the muscles of your back you can hold the chest expander behind your back with arms in the same position at your sides as when you do the chest exercise. The difference will be that the chest expander springs will be behind your back instead of in front of your body. By pulling against the chest expander to open your arms toward your sides you can train your back muscles. You can also raise your arms and pull them back slightly so that the chest expander is positioned behind your neck and pull apart from there to work the lat muscles of your middle back. Either way, do not let the springs press uncomfortably against your skin. You can use the same number of reps as with the chest exercise.