best chest expander

Chest Expander: Test & Reviews

Author: Manuel Heitmann

Coach & Fitness Expert

The expander can be used to perform numerous exercises for the upper body and especially to train arms, chest and back. As our evaluation of hundreds of customer reviews shows, training success occurs relatively quickly. That is why it is important to be able to increase the difficulty level of the expander. Our excellent consumer portal has selected the best chest expanders based on external testing and buyer satisfaction.

Questions to Consider Before Buying A Chest Expander

What is a chest expander?

Expanders are handy sports equipment, the effect of which has it all. Essentially, these are elastic metal springs, tension cords or straps that are each provided with a handle on the right and left.

The spring or tension cord or the band yields when pulled, but at the same time exerts enough resistance to make the exercise effective. How effective the exercises with the expander are depends on how the exercises are performed, the variations, the duration of the training and the resistance of the springs. With the small device, the focus of the exercises is primarily on the upper body.

Expanders are suitable for beginners as well as advanced users who want to add variety to their training plan with the device. It can also be beneficial for ball athletes or runners to train the muscles of the upper body – as a balance, supplement or to increase throwing power.

How does a chest expander work?

If you want to train with the expander, you don’t need a lot of space. You can do many exercises both while sitting and standing.

One of the simple basic exercises is downright child’s play, but very effective: Hold the device with both hands and close your fists tight enough not to slip off. The expander is in front of your body. The handles must now move away from each other to stretch the springs in the center. In doing so, you exert a pulling force and should not perform the exercise too jerkily to avoid injuries.

The further you move the two handles away from each other, the more the springs stretch – and the more tensile force you have to apply. This way, you will train the muscles in your arms, shoulders and back. The body needs muscle tension not only to actively move the expander, but also to hold the position. They are therefore very similar to fitness or exercise bands, but the handles make them more comfortable and easier to tension.

The resistance of the device can vary. It is determined by the properties of the springs, bands and tension cords. For advanced strength training, expanders with springs are often particularly suitable. Expanders with bands or tubes are often more useful for building up general fitness and for cardio training, since you can also stand on the bands to fix the expander during certain exercises.

Advantages & areas of application

The various Expander models not only differ from one another in terms of price and the quality of their material, but they also have functional differences.

Expander is available in different band designs. Expanders differ from each other in the tensioning element, which holds the resistance when the handles are pulled apart and thus creates the training effect. Some expanders have one or more rows of springs. The springs are usually made of metal and react flexibly to the tensile force.

Other expanders have ribbons to create tension. The straps are usually made of rubber, latex or an elastic plastic.

Allergy sufferers should therefore pay attention to the material used. Even if you hold the sports equipment mainly by the handles during the exercises, contact with the tape is sometimes unavoidable. Some types of training even require direct contact with the band.

The third type of tape design is the tension cord. As the name suggests, this is a cord made of elastic but stable fibers.

Each type of belt has its advantages and disadvantages. Expanders with tension cord or tape start in a low price range. With a little luck, you can purchase simple models for as little as US $ 10-20. However, such bargains have a reputation for not having a long lifespan. If you are a beginner, do not want to invest a lot of money and your first expander is to be a test, such a device is still worth a second look.

The design of the band influences the strength of the expander and thus the resistance that the device offers to the tensile force. The higher the number of specified strength, the more force you will need to use to stretch the tape, cord, or spring.

  • If you are in good general fitness and are already doing light to moderate strength training for the upper body, you may be able to start with the expanders with a higher strength.
  • However, if you still have the way to the smooth dream figure and your desired fitness level ahead of you, expanders with low strength are more suitable for you.

In an expander test, good products in all strengths could be found; Fundamental qualitative differences depending on the expander strength were not found by the testers.

The various models that were included in an expander test also differed from each other in the number and strength of the springs, straps and tension cords. These factors, among other things, affect how much the exercise will stress the muscles. Most expanders in external tests had 1–5 tensioning elements.

In tests, the handles of some expanders have a shape that is flattering to the touch and are easy to grip. If you have particularly strong or dainty hands, this given shape can be more irritating than useful. The size of the handles can also vary from expander to expander in individual cases.

In addition, some expanders can be mounted on a wall and allow you to do modified exercises. The disadvantage of such devices, however, is that they require more space and you have to attach a corresponding fastening device. Of course, a permanently installed expander cannot simply be used on the go.

Some expanders are adjustable. They allow you to switch between different intensities or resistances with a single device. The advantage of the adjustable expanders is their versatility. Different resistance levels during training allow you to target muscle building in a more targeted manner. If you have the option of choosing a higher intensity, the expander may motivate you to develop ambitions and improve. On the other hand, it can also tempt you to use a lower intensity training because the exercises are easier to do with less resistance. In both cases, the easy availability of the respective alternative is crucial. You can best assess for yourself whether an adjustable expander offers you more advantages than disadvantages.

Adjustable expanders are usually cheaper to buy than a corresponding number of expanders, each with one strength. For example, a five-stage adjustable expander costs less than five comparable expanders, each of which is not adjustable, in most cases. However, adjustable expanders suffer from a reputation for being damaged more quickly and being more sensitive. It is difficult to judge objectively whether this reputation is justified.

How are chest expanders tested?


Expanders differ in their construction: some have springs (for example made of metal), others have an elastic band. Still others consist of tension cords that can be stretched between the handles. The type of tape design does not necessarily have to mean a qualitative difference between different devices. However, it does affect the amount of resistance the expander offers the muscles. If you want to do a lot of exercises that require you to stand on the expander, it is advisable to buy a tape or tension cord expander.


The strength of an expander in the test provides information about how strenuous it is to stretch its clamping elements. Some expanders only have a low resistance. These models are particularly suitable for beginners, health athletes and people who are recovering from an injury, operation or illness and want to use the expander as part of rehabilitation. Older people may also benefit more from a low-strength expander than from a higher-strength device. Higher strengths are especially suitable for people who are well trained and want to achieve the same training effect with fewer repetitions. This approach tends to lead to larger muscles, while light exercise with little resistance keeps the muscles lean. Bodybuilders, for example, therefore tend to resort to expanders with greater resistance – after a sufficient period of familiarization.

Price-Performance Ratio

The price is not the most important test criterion for evaluating sports equipment. But an expensive device that offers no added value compared to a cheaper competitor makes you pay for a name above all else. However, test persons could not find any particular abnormalities in this regard in the external expander test.


Some expanders from the tests are individually adjustable and thus allow you to train with different resistance. The advantage of such devices is not just that you only have to purchase one device; they also offer the incentive to include greater variations and different forms of movement as well as supplements in the training. In addition, you can use an adjustable expander to change the resistance during various exercises – according to your individual needs.

Where is the best place to buy my chest expander?

In this day and age, expanders and other fitness equipment are easily available. They belong to the standard devices and enjoy great popularity among health-conscious as well as ambitious athletes and rehabilitators. That is why you will often find one or the other expander test winner even in sports shops with a small selection.

One problem when buying on-site is the choice. Retailers in brick-and-mortar retailers have to limit their range as they cannot have as many items in stock as they want. When exhibiting new or used goods, you may have to make a selection again. Personal preferences of the sales force can lead them to highlight certain models.

Dealers on the Internet also give preference to certain expanders and other devices. However, with large providers, you have a much wider range of devices to choose from. Ordering a certain expander strength is sometimes easier if you don’t have to go through a specialist retailer first.

Basically, you should be able to assume that salespeople in a specialty shop are very familiar with their goods. But even the most enthusiastic athlete and the most interested salesman cannot keep up with all the developments that are happening on the market. Trends come and go – the range of temporary fashions and long-lasting classics is so diverse that no one can keep track of them. Despite all efforts and a lot of good will, the staff in stationary retail is not always a great help.

In addition, buyers can easily feel pressured to buy by sellers. Perhaps you walk into a store with the intention of just looking around – and leave with workout clothes, fitness equipment, and expensive accessories, most of which in the worst case scenario, they only use once and then leave to gather dust in the basement.

Facts about chest expander

Build muscles

Ein Muskel besteht aus kompaktem Gewebe. Die Zellen bilden sogenannte Filamente aus Aktin und Myosin, die zu Muskelfasern zusammengefasst sind. Die einzelnen Fasern wiederum befinden sich in größeren Bündeln, den Muskelfaserbündeln. Um die Zellen immer wieder zu reparieren, aufrecht zu erhalten und neue Zellen zu bilden, braucht der Körper Nährstoffe. Neben Vitaminen und Mineralstoffen spielt Eiweiß (Protein) eine wichtige Rolle.

Der menschliche Körper benötigt pro Tag etwa 0.8 bis 1.0 g Eiweiß pro kg Körpergewicht, um die Masse aufrecht zu erhalten. In Phasen, in denen der Körper Muskeln verstärkt oder bei erhöhter körperlicher Belastung, benötigt der Organismus jedoch eine höhere Menge an Eiweiß. Wie viel genau, ist eine Streitfrage, auf die unterschiedliche Gruppen unterschiedliche Antworten geben. Wenn Sie weder Bodybuilder noch Leistungssportler sind, und wenn Sie eine gesunde und ausgewogene Ernährungsweise praktizieren, müssen Sie sich über einen Mangel an Protein in der Regel keine Sorgen machen. Nahrungsergänzungsmittel sind in diesem Fall nicht notwendig.

Why regular exercise is important

When it comes to building muscle, regularity is essential. If you demand certain muscles in your body, the organism uses this stimulus as an opportunity to strengthen the muscle. Training with the expander offers the body such a stimulus: it strengthens the muscle by forming more filaments. When the new cells have grown, the muscle can perform better. For this reason, training will be easier for you after a certain period of getting used to it: the muscles are then strengthened to such an extent that they can effortlessly cope with the strain. To further improve your performance, you need to increase the intensity or duration of the exercise. You can do more repetitions of the same exercises, add new exercises to your training plan, or use an expander that has a higher resistance.

However, you should not increase the intensity of the training too quickly, nor start with a high intensity or high repetitions – this increases the likelihood of fine tears in the muscle tissue. The result is uncomfortable sore muscles. In addition, asking too much of your body at once increases the risk of injury. Injuries, in turn, take time to heal – and therefore cost you time in training.

When you stop exercising the muscles, the body will maintain muscle mass for a short period of time. Without stimulation, however, it soon begins to break down the “superfluous” cells. As a result, muscle performance decreases after a voluntary or involuntary break from training. Even if you do not normally train with the expander, it can help you to bridge such breaks – for example, when you are on vacation and only want to do a few exercises in between in order to maintain muscle mass as much as possible.

Best chest expander exercises

In the following we introduce you to our best exercises for the expander. Before you start, however, you should take note of our safety tips: Warming up is mandatory. In addition, not all exercises are suitable for every expander. It is therefore essential to find out beforehand whether you can stand on the expander, for example.

If you have any doubts about performing the exercises, you can ask someone to watch you and give you feedback. Videos from the Internet, for example on, can also provide a clue. You can find professional support from physiotherapists and freelance trainers, among others. The exercises we are introducing to you here are primarily intended as suggestions. Always be careful of your own safety and stop doing the exercise if you feel any pain.

Strength training with the chest expander

A very popular exercise for the expander is the bicep curl. Instead of holding the expander with both hands, step forward with one leg and stand with one foot in a grip. Make sure that the expander cannot slip away and that you do not injure your foot. Take the other grip in your hand on the same side of your body: for the right bicep curl, the right foot holds one end of the expander down, for the left biceps the left foot. When you have taken the position safely, you can start with the actual exercise: Bend your forearm up to a maximum of 90 ° and let your arm drop again in a controlled manner. The back of the hand points downwards.

When doing the chest pull, you stand upright on a flat surface. You should have enough space around you to be able to perform the exercise straight and not to hit anything. Distribute the weight evenly on both legs. The feet are about shoulder or hip width apart. Hold the expander at chest or shoulder level so that both hands are the same distance from the center of the body. The arms are straight, but not hyperextended at the elbows. Now pull the handles apart in one movement and keep your arms straight. Avoid jerky and hasty movements. In the beginning, concentrate on the posture of the chest pull and possibly stand in front of a mirror to check the posture.

Modifying the chest pull intensifies the exercise. To do this, perform the chest pull as described above – but not in an upright posture. Instead, bend your upper body forward until it is almost parallel to the floor. The arm movements remain the same.

With the butterfly, you attach the expander in the middle of a wall so that both handles are the same distance from the wall. You can also see this setup in some gyms. When doing the butterfly, stand with your back to the wall and hold both handles at shoulder height while you bend your upper body a little forward. Then move your straight arms back and forth. Back pain, for example between the shoulder blades, may indicate that you are not yet doing the exercise properly. For example, you might be stretching your arms too far back. Again, pay attention to the pain signals and don’t try to ignore them.

To do a lateral raise, stand with both feet on the band of the expander. Devices that have only one band in the middle are particularly suitable for this exercise. The feet are flat on the floor (about shoulder to hip width) and hold the tape of the expander. The weight of the body is evenly distributed on both legs. Tilt your upper body slightly forward and raise your arms in a stretched state until the expander is slightly taut. Raise your arms further, to about chest height: a right angle is created between the torso and the arms. Then lower your arms again until the expander is only slightly taut (but not relaxed). Repeat the exercise as often as your training plan allows. Lateral raises mainly work on the outer areas of the shoulders.

For covers, put your feet on the floor as if you were taking a step. Clamp the expander under your back foot and lean your upper body forward, also shifting your body weight in this direction. The arms are raised and alternate between a straight position and an angle at the elbow, keeping the elbow joint as still as possible. Overalls are especially useful for exercising the triceps.

Abdominal Crunches – Exercise the abs. You attach the expander securely to a wall like with the butterfly. Then lie on your back so that your head is facing the wall. Your body should form a right angle with the wall. Bend your legs so that the torso and thighs, and the thighs and lower legs, also form a right angle. If this position is too difficult, you can also put your feet on the floor with your legs loosely bent. Hold the expander, which is attached behind your head, with both hands. As with normal crunches without an expander, raise your upper body slightly, making a rolling movement. If you’re not used to crunches, you can start off with a few repetitions without an expander. If you are in a low fitness level, you may want to do crunches without an expander for a week or two before moving on to the abdominal crunches with an expander. An abdominal muscle belt from our test comparison is also helpful.

Reverse crunches are a very similar exercise. You also lie on your back and straighten your legs so that there is a right angle between your torso and legs. Extend your arms to your sides and hold one end of the expander with one hand while the other hand firmly grips the other handle. The tape lies on the soles of the feet. For the reverse crunches, alternately press the weight of your buttocks against the floor and lift your buttocks or hips a little off the floor. The expander remains taut over the soles of the feet throughout the exercise.

Cardio training with the chest expander

When you think of expanders, you mostly think of strength training and muscle-packed figures. We have already been able to report in detail that expanders are also of particular interest to people who are interested in general fitness without large muscle mass. But did you also know that expanders can be used just as well for endurance training?

Cardiovascular training (or cardio for short) has its name for a reason: It challenges the cardiovascular system and thereby promotes its health. The heart is a muscle that, like any other muscle, needs to be trained in order for the body to strengthen it. The blood vessels also have muscles. They are not visible externally, but are located in the wall of the veins and arteries. These muscles can widen and narrow the blood vessels, thereby regulating blood flow. Athletes are therefore well advised to invest time in cardio training. You are not only doing something good for your health, but also improving the supply of oxygen and nutrients to the tissue – because over time, the cardiovascular system becomes more and more efficient through cardiovascular training until it has reached its optimum.

Cardio exercises with the expander work a little differently than pure strength exercises. For cardio training, perform the exercises with less resistance and increase the number of repetitions or you lengthen the duration of the training. A cardio session should last at least 30 minutes to be effective. After about this time, the body changes its energy metabolism: the anaerobic energy production becomes aerobic energy production, which has a positive overall effect on the organism and its health. You have to remember that people today no longer live in their natural environment to which they are evolutionarily adapted. From this point of view, people are inhabitants of the steppe who led the lives of nomads. As a result, you were out and about all day: on the hunt, collecting fruits and leaves, and repeatedly on the move. Our body is optimally adapted to this light, longer load – and therefore reacts very positively to appropriate training.

Even in cardio sessions with an expander test winner, you should ensure that the individual exercises are performed correctly. It’s not necessarily about doing the exercises quickly, but about working continuously at a reasonable pace and challenging the body. You can work up a sweat more than with strength exercises and breathe faster. If you have any previous illnesses, you should also consult your doctor in this case.

Many fitness studios now offer courses that combine traditional and new sports. In some places, for example, sports clubs offer classes for aerobic training with expanders, or power yoga with weights and resistance bands. If pure cardio training with the expander is too boring for you, you can also look around for such offers.

If you have little experience with expander cardio, be inspired on Youtube. There are numerous instructions and suggestions from coaches and amateur athletes. For starters, it makes sense to choose simple expander exercises that you already feel confident doing.

With or without a handle?

Another small device that is very similar to the expander is the fitness or exercise band. Fitness bands are made of rubber or latex, for example, and can be used in a similar way to expanders. Some fitness exercises can be performed with both the expander and the exercise band.

It is difficult to say whether one piece of sports equipment is fundamentally superior to another: It depends on what you want to use the device for. Expanders with strong springs and high resistance can make muscle training very effective for advanced and professional users. In contrast, users of a weaker fitness band would have to do many more repetitions of the same exercise to get the same effect on the muscles.

The handles of the expander offer you a better grip than a fitness band for many exercises. This is not only a question of safety, but also plays an important role in correctly performing the exercises. The handles help to achieve an even load.

In contrast to the expander, fitness bands, which form a closed ring, can be looped around the legs and tightened to train the muscles on the outside of the legs. This exercise would not be possible with the expander; to produce a similar effect, you will have to resort to alternative exercises. However, hardly anything speaks against the use of fitness bands as a supplement to expanders if you are looking to expand your repertoire.

Useful accessories

Chest expander and Stepper

Steppers and expanders are a frequently observed combination of large and small devices. With the help of the stepper, you can perform movements that are similar to climbing stairs and thereby effectively shape your legs, buttocks and lower back and train the cardiovascular system. After getting on, one foot steps down, fighting against a hydraulic resistance of the device. The invention of the stepboard goes back to the trainer Gin Miller. In 1989 she was looking for a training method to protect her injured knee and promote healing through the targeted development of supporting muscles. However, she did not use a modern step board, but simple wooden boxes that she integrated into her exercises. Over time, the step board got longer and flatter and got a more professional finish.

Some steppers also have the option of attaching expanders. These are handles that are attached to the stepper with the help of resistance bands. With the expanders you perform different arm movements with every step in order to achieve a higher intensity of the training and to train the whole body: They also strain the muscles of the arms, shoulders and back. Even steppers that are not equipped with special expanders often allow simple exercise bands to be attached. The rubber bands are hooked onto the device and make additional arm training possible while quilting. However, whether a stepper offers the option of combining it with expanders depends on the device in question.


The correct execution of the movements on the stepper plays an important role. Not only the effectiveness of the training depends on it, but also your personal safety. Hurried execution, excessive distraction, or incorrect movements can result in injury or damage to the device. A big advantage of the stepper, however, is that it basically only allows one movement. This reduces the likelihood of incorrect movements compared to free movements.

Combined strength training is also possible with steppers and expanders. With classic, straight steppers, you perform a movement like climbing stairs. The legs are moved up and down alternately. Other types of steppers, for example the twist, lateral or bilateral stepper, require additional sideways movements. As a rule of thumb, the more complex the movement, the more effective the training is for building muscle mass, as additional parts of the body are addressed. However, this also increases the difficulty of the training.

The straight movements on the classic stepper can therefore be more useful for beginners. If you want to use your stepper primarily for cardio training, a simple stepper such as the mini stepper is also perfectly adequate. In order to improve the condition, simple movements may even be an advantage. However, not all types of steppers are suitable for cardio training; because although the stepper is a classic fitness device for training endurance, there are also variants of the popular sports device that are primarily aimed at strength exercises. As a rule, these steppers have variably adjustable resistances that allow training at different levels. Steppers with adjustable resistance are also suitable for high intensity training (HIT), which is particularly effective for building muscles.

Chest expander with additional straps

Some expanders have hooks for additional straps. They are on the side of the handles that are not facing the hand. With such optional straps you can individually adjust the resistance of the expander. Under certain circumstances, the removable straps can also be exchanged for those with greater resistance that they can be purchased separately; however, whether this is possible with your expander depends on the individual product.

Chest Expander Alternatives

Fitness or exercise bands are a good alternative to expanders. Like expanders, their functionality is based on the fact that they resist the pulling force and thereby challenge the muscles. However, exercise bands do not have handles. Their handling is therefore slightly different. But you can also use fitness bands for exercises where the handles of an expander would otherwise be in the way. This is especially true of some exercises for the legs.

You can build and maintain muscles without any equipment. When doing push-ups, you not only train your arms, but also the shoulder girdle and parts of the back and core muscles. It looks very similar with planking. Such exercises with your own body weight, without aids, are suitable if you can support your own body weight. In contrast, expanders have the advantage that you can get in with less weight or resistance (due to the strength of the band).

Dumbbells, especially dumbbells, are another alternative to expanders. By slow movements with one dumbbell in each hand, you can achieve effects similar to those with the expander. However, you need to be more careful that you are actually doing the exercise in parallel, always keeping your arms at the same height and not neglecting the non-dominant side.

If you are a member of a gym, you will find numerous heavy equipment alternatives. Equipment training with additional weights has advantages and disadvantages. One advantage is that when you increase your weight, you demand more muscles and therefore stimulate muscle building more. However, the higher demands can also be a disadvantage: The increase in weight also increases the risk of injury and even small mistakes can have protracted consequences.

In addition, a month’s membership in a gym can cost as much as buying an expander to use at home. Especially people who are interested in health sports and general physical fitness do not necessarily need a gym to exercise. However, the following also applies: You don’t have to choose one of the two options, you can also use the expander as a supplement.

Frequently Asked Questions: Chest Expanders

Is it even worth training with an chest expander?

Yes, it is worth using an expander! Especially for amateur athletes, health-conscious people and people who value their appearance, can benefit from the expander. Even bodybuilders sometimes use expanders to supplement their training, to maintain their muscle status at home and when traveling, and to define small muscles that may be neglected in other exercises. Expanders exist in many different strengths and are used in rehabilitation as well as in competitive athletes.

How often should I train with the chest expander?

Many sports scientists, coaches, athletes, and doctors recommend exercising at least twice a week. This applies to both strength exercises and endurance training. Endurance training should last at least 30 minutes, as the body only changes its energy metabolism from this time on. Shorter units don’t necessarily have to be of no use, but most experts seem to agree on this recommendation. The training should be designed in such a way that you get out of breath.

There is greater disagreement about the recommended duration of strength training. Many researchers and practitioners assume that just a few strength exercises can produce positive effects if you are regularly active. To begin with, experts often recommend three to five different exercises to develop a routine and slowly get the body used to the higher level of movement.

It can often be observed that beginners make particularly visible progress. In the bodybuilder scene, this phenomenon is colloquially and humorously known as “noob gain”.

What types of training are possible with the chest expander? What are the advantages?

You can use expanders for both strength and endurance training. In strength training, you tend to work at a higher intensity, but do fewer repetitions per exercise overall. With endurance training or cardio training you use a lower resistance. In this way, the training does not use the muscles as much per movement as with more intense strength training. Instead, you achieve the actual training effect through higher repetitions and longer training units.

Cardio exercise supports fat burning all over the body. Longer training units in particular promote a healthy cardiovascular system: the increased load causes the heart to pump more blood through the body. Since the heart is also a muscle, regular exercise also trains it. The vital organ becomes stronger and more efficient.

Strength training helps the body to optimally shape the muscles. Muscles are not only responsible for the body’s movements and performance: they also take on supportive and protective functions. A healthy body with sufficiently trained muscles is therefore better protected from injury than a body with underdeveloped muscle mass. In the age of chips in front of the TV and Coke on the computer, the majority of people in the so-called First World countries now suffer from one or more diseases or risk factors that could easily be prevented by changing their lifestyle.

However, professional, family and personal obligations do not always make it easy to meet such demands – which some may also make of themselves. Today there is already general knowledge, which sounded utopian in the 80s: Anyone can prevent diseases from the outset with simple, small measures. Expanders therefore represent a good compromise between wish and reality. Just two training units per week can result in significant improvements in health and wellbeing.

Can I also do the chest expander exercises while sitting?

If you cannot stand or stand for long for physical reasons, you can also do numerous exercises while sitting. Make sure that you sit as upright as possible without overextending your head or spine. In most cases, your feet should be parallel to each other on the floor. The legs are not closed, but are about hip or shoulder width apart. The chair should have a stable seat. The arm and back rests may be in the way for some exercises. In this case, a chair without armrests or a stool can help. In this case, too, the following applies: Avoid excessive demands and be considerate of your own health.

Does the chest expander help me lose weight?

Regular, conscientious exercise with the expander can help you maintain or reduce your weight. However, the expander is not a panacea: the key to success lies in continuous work and constant improvement. Strength exercises with the expander promote the development of muscles. Compared to fat mass, muscle mass consumes significantly more energy – even when you are resting, when you sit comfortably on the sofa long after training. Recently, researchers from various disciplines have also found indications that your body continues to “glow” for a certain time immediately after training: the energy consumption is higher than would actually be expected under the given circumstances.

You should not despise cardio training with the expander if you are interested in reducing your body weight. Endurance sports in general are considered a real fat burner. Depending on which exercises you are doing and how long you are active.

There is one catch with these good prospects: the diet. The body loses weight when you use more energy than you consume. By exercising with the expander – both weight training and cardio – you can affect the second part of the equation: how much energy you use. Assuming, however, that you would eat more or consume more calorie-rich foods as compensation, this would destroy the energy balance. However, if you have previously been able to keep your diet constant and have kept your weight so far, you can effectively lose weight through expander exercises. You can achieve faster weight loss by slightly reducing the amount of food you eat and focusing on healthy, nutrient-rich, and lower-calorie foods.

Do I need protein when I exercise with the chest expander?

Proteins are found in almost all foods. Even though you may not be aware, you are already consuming a large amount of protein. For targeted muscle building it can sometimes be necessary to take a closer look. However, as long as you eat a healthy and balanced diet and do not strive for competitive sports or bodybuilding, you do not need any protein powder, protein bars or amino acid drinks.

However, if you want to achieve a higher level of performance, you should study the function of proteins. Proteins consist of long chains of amino acids, so-called polypeptide chains. Each amino acid consists of a central carbon atom, a carboxyl group, an amino group, a hydrogen atom and a specific residue. The various amino acids only differ from one another on the basis of this residue. Humans can produce the non-essential amino acids themselves – but the essential amino acids must be ingested with food. A total of eight amino acids are essential for humans.

The body needs protein not only for building and maintaining muscles, but also for all other cells in the body, for neurotransmitters and hormones: Protein is an important component in numerous biological structures and processes.

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