If you're ready to level up your fitness game with a chest expander, you've come to the right place. This ultimate workout will help you build strength, tone your muscles, and boost your endurance—all with a simple, versatile piece of equipment.
We will break down eight essential exercises and then show you how to structure them into different workout styles. Whether you want to maximize muscle growth, burn fat, or switch up your routine, we’ve got you covered.
The Exercises
Here are the eight exercises we’ll be using in this workout:
- Chest Fly
- Single Arm Row
- Single Arm Tricep Pushdown
- Reverse Fly
- Single Arm Bicep Curl
- Single Arm Front Raise
- Single Arm Overhead Press
- Seated Dual Arm Row
Chest Expander Workout Examples
Superset
Supersets are perfect for those who want to keep their heart rate up and minimize rest time. In this style, you’ll pair two exercises together and perform them back-to-back with no rest in between. After completing the superset, rest for 60-90 seconds, then repeat.
Superset Pairings:
- Chest Fly + Single Arm Row
- Single Arm Tricep Pushdown + Single Arm Bicep Curl
- Reverse Fly + Single Arm Front Raise
- Single Arm Overhead Press + Seated Dual Arm Row
How to Do It:
- Perform the first exercise in the superset for 10-12 reps.
- Immediately move to the second exercise and perform 10-12 reps.
- Rest for 60-90 seconds.
- Repeat the superset for 3-4 rounds before moving on to the next superset.
Circuit
Circuit training is all about moving quickly from one exercise to the next, making it a great option for a high-intensity, full-body workout. In this style, you’ll go through all eight exercises in sequence with minimal rest in between.
How to Do It:
- Perform each exercise for 10-15 reps.
- Move to the next exercise with as little rest as possible.
- Once you’ve completed all eight exercises, rest for 2-3 minutes.
- Repeat the circuit for 3-4 rounds.
Sequential
The sequential workout is for you if you prefer a more traditional approach. You’ll complete all sets of one exercise before moving on to the next. This method lets you focus on one movement at a time, ensuring maximum muscle engagement.
How to Do It:
- Choose an exercise and perform 3-4 sets of 10-12 reps, resting 60-90 seconds between sets.
- After completing all sets, move on to the next exercise.
- Continue this pattern until you’ve completed all eight exercises.
Muscle Group
This style splits the exercises into muscle groups, making it ideal for those who want to focus on specific areas. You’ll work one muscle group completely before moving on to the next.
How to Do It:
Chest and Back:
- Chest Fly (3-4 sets of 10-12 reps)
- Single Arm Row (3-4 sets of 10-12 reps)
- Reverse Fly (3-4 sets of 10-12 reps)
- Seated Dual Arm Row (3-4 sets of 10-12 reps)
Shoulders and Arms:
- Single Arm Front Raise (3-4 sets of 10-12 reps)
- Single Arm Overhead Press (3-4 sets of 10-12 reps)
- Single Arm Tricep Pushdown (3-4 sets of 10-12 reps)
- Single Arm Bicep Curl (3-4 sets of 10-12 reps)
- Complete all sets for the chest and back exercises before moving on to the shoulders and arms.
- Rest for 60-90 seconds between sets and exercises.
Final Thoughts
Whether you want to build muscle, burn fat, or simply shake up your routine, these workout styles will help you maximize your chest expander. So, pick your favorite structure, get your chest expander ready, and let’s crush this workout!
