How to Use a Chest Expander

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To use a chest expander, or chest fly machine, place the forearms and back against the appropriate pads, squeeze really tight, and bring the arms back slowly. Avoid going too fast or putting on too much weight with a chest expander machine by using advice from a certified personal trainer in this free video on fitness and exercise.

Part of the Video Series: Fitness & Exercise Tips
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Video Transcript

Hey, my name is Shaun and I'm here at the Wilmington Boxing And Fitness Center. And I'm here today to show you how to use the chest expander machine. This is one of the chest expanders, right here; but another name for it is called a chest fly machine. And there are many times, kinds that they have; they have the cable kind; but this is one, this machine kind; you want to first get your feet flat on the floor; get your back straight. You want to get your forearms against the pad here. What you want to do, you want to squeeze in real tight and bring it back real slow. And as you're squeezing in, you want to breath out as you're squeezing. So; and one of the things you don't want to do when using this machine is that you don't want to be doing it too fast and you don't want to have a lot of weight on the machine that you can't handle. So let's say you had too much weight. Do I have too much weight on here, you're trying to squeeze and you just drop it; you just let it down too fast. That can mess up the weights and that can mess up the machine if you're going too fast and your back is off the pad. You're not really using the machine properly; so you want to make sure that your back is flat against the pad; hands, forearms against the pad. You just want to squeeze in nice and tight. That's how you choose the chest expander machine.

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