{"id":5960,"date":"2021-08-29T16:23:32","date_gmt":"2021-08-29T16:23:32","guid":{"rendered":"http:\/\/www.aafs.net\/blog\/?p=5960"},"modified":"2021-08-17T16:27:31","modified_gmt":"2021-08-17T16:27:31","slug":"expanding-the-chest-with-rader-chest-pull","status":"publish","type":"post","link":"https:\/\/www.aafs.net\/blog\/expanding-the-chest-with-rader-chest-pull\/","title":{"rendered":"Expanding The Chest With Rader Chest Pull"},"content":{"rendered":"

Piri Raider is a man of amazing willpower, hardworking, and very tenacious. Modest physical data and lack of results over a decade of training did not prevent him from becoming a bodybuilder, founder, and editor of the famous Iron Man magazine. The Rader chest pull exercise is his invention.<\/p>\n

\"rader-chest-pull\"

Starting position at the power rack<\/p><\/div>\n

What is this exercise for?<\/h2>\n

Actually, Rader performed this exercise as part of the breathing squat program. It’s aimed at expanding the chest and is not strength training. It’s easy to guess that the closest alternative designed to stretch the chest and increase its volume is a breathing pullover.<\/p>\n

The effectiveness of these exercises is highly dependent on age. The most impressive results can be achieved at a young age, when our skeleton continues to grow and form. For example, men grow to about 20-27 years old.<\/p>\n

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\u201cBut even at an older age, you can use the Rader chest pull, the situation is far from hopeless. The results will be more modest, but the additional volume, in any case, won’t be superfluous.\u201d<\/p>\n<\/blockquote>\n

Exercise technique<\/h2>\n

At first glance, the exercise is simple. But to achieve maximum efficiency, you have to sweat. You need to follow the exercise technique and carefully listen to your own feelings. Clearly record your state.<\/p>\n

Rader chest pull is done as follows:<\/p>\n

1<\/span>Find suitable and secure support. You can do the exercise using a corner of a building, a door jamb (if you do it at home), a simulator stand, a power cage, or a horizontal bar<\/div>\n

2<\/span>Stand facing the support (approximately at arm’s length), initially try to put your feet hip-width or shoulder-width apart. Over time, you’ll find the most comfortable position<\/div>\n

3<\/span>Grasp the support. Straighten your arms, keep them closer to each other, slightly above head level. Join your arms or placed ’em at a short distance, depending on the support used. There should be a natural deflection in the lower back. You’ll feel a stretch in the chest area as if putting your own body weight on your arms and chest<\/div>\n

4<\/span>Breathe in deeply, hold your breath, and, holding on to the support, gently pull your arms down and towards you. The tension in the chest should increase<\/div>\n

5<\/span>Do the exercise for a few seconds (5-6), then exhale and repeat<\/div>\n