lying on back bodyweight chest expander
Strengthens chest, back
ChestBeginnerStrengthIsolation
At a glance
| Muscles worked | Primary: chest (pectorals). Secondary: triceps, shoulders |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Strength · Isolation |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~30 kcal |
How to do it
- Step 1: Setup — get into the starting position for lying on back bodyweight chest expander.
- Step 2: Engage your core and set your posture.
- Step 3: Perform the movement with control through the full range.
- Step 4: Squeeze the target muscles at the peak of the movement.
- Step 5: Return slowly to the start and repeat for the prescribed reps.
Equipment
- None (bodyweight)
Coaching tips
Benefits
Strengthens chest, back
Common mistakes
Using momentum instead of controlled muscle engagement
Make it harder
Add a pause at the top or increase time under tension
Make it easier
Reduce range of motion or use support
Breathing
Exhale on effort, inhale on return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.