ROM and Chest Expanders

There is a comment on our Video How to train with chest expanders (Rata Zong erklärt) that can’t be replied to within the letterscount of YouTube. So this article should answer the comment as well as help all of you who are not sure about this.

Expander and ROM (Range of Motion)

The comment on the Video (Paula, which stands for Private_Paula, has been the Alias of Rata Zong on the Fighter Fitness Forum, a former big forum for BWE-Training)


Paula hat noch nie verstanden warum man mit halber Rom nur die halbe Übung macht 😉
Und offenbar hat er auch nie begriffen, dass man mit Hanteln in der Negativphase ein und dieselbe Spannung halten muss wenn man die Hantel nicht komplett schlaff zu Boden fallen lässt….das wäre dann so als würde man beim Expander den Griff loslassen.

Dear Aven236,

Your ignorance is telling books, but let us brighten your darkness. Comparing Chest Expanders with Weights, as you do, is like comparing apples and pears. But let us take a closer look why this comparison is so wrong.

1) Resistance

The ROM (Range of Motion) isn’t as important as it is with weights, because the Chest Expander develops it’s resistance during the exercise.

Weights weigh always the same and your biggest resistance is at the starting position (for example: Bench, Squat).

2) Resistance Behavior

The resistance of Chest Expanders develops exponential, so it starts easy and becomes really tough during the exercise.

Weights are inflexible weigh, they always weigh the same, no matter at which position of exercise.

3) ROM

Usually you lose ROM where you don’t have the tendency to shorten. That means: The ROM with Chest Expanders ist basically unimportant.

Because the peak of resistance is at the best position (Final Position of an exercise) and that’s where you need the most strength and where you have the most strength.

You only need the full ROM if you are going explicit for isometrical extrem positions.

4) The Springs

We use steel springs and not rubber bands, like Elastikon and LifeLine.

Rubber-Bands develop their resistance very irregular. They can be offered in short length, but they’re not useful for training with big resistance.

Steel-Springs have to be longer, otherwise they would wear out very quick (our springs and expanders are set to the height of the athlete using it). Steel provides a much smoother tension and is suitable for training with big resistances.

What do we learn?

Different trainings equipment can’t be compared to each other, because you can’t translate rules of one to an other.

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