Oldschool Chest Expander Training by Reg Park

Mr. Universe Winner Reg Park was open-minded and tried everything to improve his training. His role model John Grimek used to train with expanders extensively. He cited expanders are great to integrate into your training regime during off-seasons.

Lifting heavy weights for a long time of period will bring muscular aches and joint troubles. Expanders have got maximum or minimum resistance and these items will exercise the muscles from different angle.

One day John Grimek’s progress stopped and he thought about to take a break or employ some cable work. Of course he employed some cable work for a few weeks and as the weeks passed his progress in muscle-size started again.

Reg Park was also iron addicted and it was hard to take a rest. He needed labor work and the “pump” in the muscle. Thus he bought some expanders and trained with them. He developed great exercises for all body muscles.

Many great-looking oldschool bodybuilder used to train only with expanders and they developed well shaped muscles. The following exercises are also for people who wanted to start building muscles without weights! Have fun!

Exercise 1. Alternate Pressing (Shoulder)

Reg Park Chest Expander Delts

Hold the cables as shown with right hand as low as possible and the left hand held at shoulder level. Keep the right hand straight and push the left hand overhead to arms length, then lower and repeat. Same sheme for the other hand.

Exercise 2 Pullout in front (Chest and Shoulder)

Reg Park Pullout in front

Start the Pullout in front. Cables are held in front of the body at shoulder level. Keep the arms straight, pull the expanders outwards until they are touching the chest. Return to the start and repeat it again.

Exercise 3 The Archer Movement (triceps)Reg Park Chest expander training

One of the best triceps developer. Keep the left arm straight and pull the right arm outwards until it is at arms length. Return to the start position. Do not use your shoulder. Keep it and the whole work should do your triceps.

Exercise 4 Triceps CurlsReg Park chest expander training

Start position: Keep the left arm straight and extend the right hand until it is overhead and lower to the starting position

Exercise 5 Pull Down From Overhead (back and shoulder)Chest Expander Training Oldschool

Hold the cables at arms length overhead and keep arms straight. Pull downwards until the strands are extended across the back. Return and start again

Exercise 6 Forward raise (shoulder)Reg Park training expander

The forward raise reither with one or both arms. Keep your arms straight and raise your arm to shoulder level and then lower.

Exercise 7 Upright rowing (shoulder and back)Reg Park expander Training

Start: Rest the hands in front of the thighs and then pull the expanders, holding the elbows high until they are in line with the chin (see the picture) and lower.

Exercise 8 Side Bends (waist)Reg Park expander training

Bend the body to opposite. Keep the hand with expander straight. Use only the strength of the waist. Slowly return to the upright position. Do it for both sides.

Exercise 9 biceps curlReg Park Biceps curl

Start: hands are resting in front of the thighs in underhand grip. Curl the hand to shoulder level and lower to starting position.

Exercise 10 the reverse curlReg Park curl training

Similar to exercise 9 but the hands are in the overhand grip.

Reg Park recommends to perform these 10 exercises with 4 sets and 10 reps. Remember to breath in before each reps and exhale on completion.

This routine should be performed 4 days each week.

Editor’s note: Use the tag system below and click “Reg Park” or “cable training” for more articles! – Mr. Berg

reg park journal january 1955

4 thoughts on “Oldschool Chest Expander Training by Reg Park”

  1. hello
    don’t know where you got information original course was 15 reps 1 set
    start with 5 reps when you get to 15 increase resistance

  2. It is true, the chest expander is an amazing tool and very affordable. The only thing is, that you have to watch out to get a good quality. Many tube based expanders do not last long, when you do workouts on a daily bases. Using a good steel spring expander is the best choice. I have to say, that I get better results, than on big machines in the gym. It is one of the best muscle building tools there is. I am a real fan of these oldschool tools, like expander, bullworker and powertwisters.

  3. Stimmt. Ich habe einen Stahlfederexpander von der Firma Berg mit original Übungsanleitung.
    Ich erzielte bessere Resultate als mit Hanteln. Ich brauche nichts anderes zum Training.


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