Standing Chest Expander with Pulley
Isolates chest with constant cable tension
ChestIntermediateStrengthPush
At a glance
| Muscles worked | Primary: Chest. Secondary: shoulders |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Push |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Stand in center of dual pulleys
- Step 2: Grab handles with arms out to sides
- Step 3: Bring hands together in front of chest
- Step 4: Squeeze chest at midline
- Step 5: Return with control
Equipment
- Dual pulleys optional
Coaching tips
Benefits
Isolates chest with constant cable tension
Common mistakes
Bending elbows too much or shrugging
Make it harder
Increase weight or crossover at bottom
Make it easier
Lighter resistance
Breathing
Exhale when bringing hands together
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Advanced · 4 sets × 10-12 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.