Modern Strandpulling, Part Five: David Webster

CHEST CHAPTER

Juan Ferrero 

George Cox using a wide-grip curl style. 

Henry Downs reaching a weight of 400 lbs. in the pullover. 

We constantly hear reference to the "chest expander" as strands were called in earlier days and the enlarging of the chest is still an important function of the apparatus. 

It must be noted, however, that the greatest gains in chest size are made by increasing muscular bulk and not by stretching the thorax or walls of the chest. In this section we have some of the most popular strandpulling movements ones which just cannot be duplicated with other equipment. 

The Downward Pull Knuckles (Ex. 26) is such an exercise. In conversation and correspondence with the world's leading body-builders, I have found that when asked which is their favorite pull this one is quoted often. 

In strict style it is done with the strands held overhead and palms facing outwards. Without bending at the elbows, they are pulled downwards till they rest on the top of the shoulders behind the neck. The bulk gained in the Latissimus Dorsi gives that wedge-shaped torso greatly admired and conducive to chest size. The mobilizing effect on the scapula and thorax is a valuable part of the movement. 

The same exercises done with arms slightly bent (Ex. 27) is also much favored. This allows greater poundages to be used as the weight is now nearer the fulcrum. In these two exercises you can aim for a stretching of intercostal cartilage for greater rib-box girth by breathing in deeply on the pull and also as the strands go overhead again under control. Breathe out as the pull is completed and also when you return to the starting position.

A Forward Downward Pull (Ex. 28) takes a lot of beating for pectoral development and again the Latissimus Dorsi is affected. Perform this movement when possible with the top, non-pulling arm straight overhead and held against the crossbar of a door or some similar support. The other arm pulls the strands to the thigh without bending at the elbow. To obtain peak contraction of the pectorals pull the strands to the opposite thigh. 

Wall exercisers, which are strands fastened to hooks about shoulder level, are invaluable for chest work. With these you can do all the popular weight-lifting movements with springs instead of weights. Press on back, pullovers, flying exercises, lateral raise are all possible in an upright position instead of back lying. 

An important point to bear in mind is that if you wish to increase the size of the bony chest structure, breathing should be contrary to the general rule. 

In chest expanding, BREATHE IN as the strands are relaxed.

The Dislocation at attention (Ex. 29) is an excellent thorax stretcher with breathing in the manner indicated. Hold the strands behind the back, knuckles towards each other. Lift the arms, still straight, backwards and upwards as far as possible to adopt the starting position and from here without bending the arms pull forward and upward till the strands rest on the top of the shoulders. 

The return movement is important. Lift the chest high as you breathe in and allow the arms to be pulled backward and downward under control. Always make the emphasis on the backward action. 

The best time to perform these movements is after leg work or exercises that leave you puffing hard on the completion of a set. 

Chest Pulls on Bench (Ex. 30) gives the postural muscles of the upper back an excellent workout besides indirectly benefitting the chest. Lie on a bench, if possible, as this allows a wider range movement than the floor, and starting with arms vertical, pull the strands to the chest, arms still straight, moving sideways and downwards as far as you can. 

These exercises and similar movements involving the same principles will make you a real "chestie chappie" but don't puff up like a pouter pigeon when dressed because Mrs. Muscles just won't be pleased at shirt button sewing and repairing armpit seams! 

Continued in Part Six: Midriff Movements. 

Enjoy Your Lifting!