Old School Chest Expander Workout!

[@anonymous6045]

Listening to classical/opera music while working out. With old school expanders. In your home gym. This man is the ultimate villain

[@AlexLeonidas]

The ultimate combination!!!

[@freehatespeech6804]

Nah, the ultimate hero

[@BaldOmniMan]

Looking FULL bro

[@AlexLeonidas]

Oldschool fullness without the bloat! Thanks bro

[@franklynjoseph9855]

200kg+ fr fr

[@mamaraisednofool5807]

Beast!! 👑🔱🥩🥚

[@domepiece11]

SWOL

[@geo525252]

Guess it's time to go full circle. Used springs as a kid in the 60's when I first started training. At 71 it's time to revisit them again.

[@AlexLeonidas]

Too cool! Old school is here to stay.

[@surrendertoji]

Bought one off Amazon right around the first time you started talking about chest expanders and my traps, rear delts and basically my entire upper back has BLOWN UP. I can't thank you enough for putting me onto them

[@Daylightv]

Damn man! These seem fun af always loved the old school style of training.. how much it cost?

[@AlexLeonidas]

Glad you gave expanders an honest shot and blew up your rear delts and traps!!! Noticed the same thing with me, it's truly a Godsend for yoke development.

[@surrendertoji]

@AlexLeonidas yes bro, and you're right about having use straps at times with the cheap expanders lol I need to save up and get me a quality one like you have

[@Justin-bass]

@@surrendertoji so your body parts blew up in size in just few months when it takes years to really see significant gains Sure buddy lol 😂

[@surrendertoji]

@justinbass541 5 months of consistency with it, added on top of what I was already doing, "buddy"

[@koleary1798]

The vertical pulldown is goated. I've never felt my mid traps cramp like that on a movement, such a strong contraction

[@Oi-mj6dv]

Yes its crazy

[@memolibir]

Which minute?

[@freehatespeech6804]

@@memolibir The first movement

[@xavierrenegainzangel]

Bro the physique is looking crazy!! Glad you're doing these chest expander workouts, most people aren't aware of the old school methods.

[@AlexLeonidas]

Trying to bring light to those serious lifters who are interested in real old school training! Cheers Xavier 💯

[@xaviercarnalla3327]

@@AlexLeonidasthanks bro

[@brucesmanga]

Your physique just continues to improve with each video. Just goes to show the effectiveness of old school methods. Excited to see how far you go and shatter everyones expectations of what a natural bodybuilder is capable of.

[@AlexLeonidas]

Thanks Bruce, I'm just getting started! Naturals are capable of sooooo much, it's actually crazy.

[@CrowandRaven]

That side by side pic really puts into perspective on how huge Fred Rollon was. You and very few other people on this platform will be my go to examples on what natural bodybuilding is. Appreciate your work Alex.

[@AlexLeonidas]

Truly impressive given it was 1905!! Imagine that, and I also do serious lifting. Fred claimed to have only trained with chest expanders.

[@strongestnattyever-videos2247]

*I am the King of natural physiques. Thanks for the sub* 🙏

[@PropertywithTeo]

Dream physique Alex. Paving the way for real naturals. Super inspiring. Edit: Your tricep longhead Alex, HANGING OFF. WOW.

[@AlexLeonidas]

Looks like deviating from Powerlifting advice finally paid off! Cheers brother 💯

[@strongestnattyever-videos2247]

*I am the King of natural physiques. Thanks for the sub* 🙏

[@shaarrrrr]

Alex thank you so much for convincing me to buy a chest expander, started out with 2 springs on the horizontal pull-apart now I'm repping 4 springs and my back is fuller and more chiseled than ever!

[@AlexLeonidas]

Double the expansion strength, great job brother!!!

[@davidr.massey419]

Just got my Robert Baraban 7 spring chest expander from Austria. The guy in this video is definitely BAD ASS pulling the full spring count. These springs are the "NO JOKE" best in the world. No other in the world compares. My only beef is that the handles could be an inch shorter to get a longer range of motion. Been in steel fab for 37 years and my fab shop friends will make a shorter pair.

[@mustafayigitkartal4257]

Your longhead has improved immensely Alex, its a night and day difference compared to your last cut, the arm gains show through when you drop the fat

[@outdoorsman9384]

Alex, what worked for the naturals in the past , works the best for us naturals today. All we can do now is salute Steve Reeves and Leroy Colbert and so on. I'm 59 now, it's worked my hole life, and now too expiration time💪👊

[@nza1804]

Thank for posting this workout, Alex. Not many videos of expander workout with proper form. I mostly use rings (for chest) and I overload my upper back and arms with the expander.

[@AlexLeonidas]

Rings + expander is a GODLY combo! Elite physique guaranteed.

[@TheTomahawk03]

I got a pair of these from my dad - from the early 1970s, they still work great! Gonna use some of these exercises, I had no clue what this was called until I google lens'd it.

[@GVS]

Those back presses look wild, I'll have to look into chest expander work!

[@AlexLeonidas]

Man I would LOVE to see you using an expander. I think you'd love it for arms and delts.

[@JeremyBarbell]

I just did the overhand pull apart with a cheaper chest expander I bought. I definitely felt it so much in my rear delts and upper back. I love it! I’m gonna alternate them with face pulls. Also one day when I can afford it I’m definitely gonna buy the steel one that you have!

[@amicellnandan3245]

That Bloodborne track in the beginning, good choice for lifting

[@romisthenics]

Yes, bro! The greatest era of bodybuilders! Vintage and golden years. Love the side-by-side. The naturals gotta get more love.

[@AlexLeonidas]

Where naturals were actually natural! Bronze and Silver are the best.

[@romisthenics]

@@AlexLeonidas they really are. I’m a very tall guy, but I strive to build my physique to look like them. I’m going to probably buy one of these and give it a try. I’m always down for something new that can work.

[@instrong]

Man that looks amazing! That's a real goal for me! Thank you for the motivation by the way. I was pretty upse with my physique but now I'm working out really hard and even trying to make videos about fitness! I really love that and hope to grow my hobby big!

[@AlexLeonidas]

So many ways to train! Keep grinding and documenting bro

[@uhmmmFU]

Been using the expander for the last year and my lord. My back is at least triple the size. Effective and it just feels so good to use.

[@brianmccrum299]

I’m about to start a long trial run of it. Just got mine…you really noticed improvement?

[@uhmmmFU]

@@brianmccrum299 Went from four springs on back press to six for reps working up to seven now. Lots of people commenting about how my lower traps are visible through my shirt now.

[@uhmmmFU]

@@brianmccrum299 Yeah added a few springs onto all the major movements over the last year. Gotten lots of comments about how my lower traps stick out through my shirts and stuff now.

[@uhmmmFU]

@@brianmccrum299 Yeah my traps are looking juicy.

[@brianmccrum299]

@@uhmmmFU that's awesome man! Damn, you always know it's true when other people start saying things....one of the best feelings ever and validates the work you've been putting in.

[@PlayfulTraining]

Nice! Looks like a great way to build up often neglected areas and looks like it would do wonders for posture too!

[@AlexLeonidas]

AMAZING for posture and keeps you injury free. I noticed legit upper traps and rear delts improvements after using this expander. Even arms.

[@PlayfulTraining]

@@AlexLeonidas I bet it does wonders for connective tissue! I'm definitely trying this!

[@GACXVI]

I'm so glad to know that I'm not the only sick person who likes to exercise with simple and basic old-school equipment. I'm currently focused on resistance bands, but what I want to point out is that since I stopped going to the gym and doing this type of training, the physical changes have been spectacular; my wounds healed and my flexibility increased. As I once read in a user comment on a KZbin video: "Bands are the middle finger to the fitness industry." Congratulations you, bro. Successes!

[@jallan443]

Got mine this week. This thing is heavy and well built. Worth the price and wait

[@NinjaDino]

1-2 sets AMRAP Overhand Pullapart 1-2 sets AMRAP Underhand Pullapart 1-2 sets AMRAP Horizontal Pullapart 1-2 sets AMRAP Back Press 1 set AMRAP Sideways Extensions 1 set AMRAP Overhead Extensions 1-2 sets AMRAP Expander Curls 1-2 sets AMRAP Reverse Pinwheel Curls

[@karatewithelian9014]

What does AMRAP mean?

[@memolibir]

as much reps as possible

[@MrYokyScape]

Ordered mine a few weeks ago, i can't wait for it to ship

[@FafnirSiggurdson]

I just did this workout following in just 10 mins, and I am wrecked. Make another one of these workouts

[@Christopher_Stead]

I have to imagine the overhead pull-aparts train the neck to some degree. That level of strain at higher springs is intense

[@nomadicstrength]

Bro you're gonna win that fucking show. Inspiration bro.

[@AlexLeonidas]

Thanks brother, I hope so! Gunning for first, but who knows who's out there?

[@simbanugz2906]

I'm 42 , my Dad was in Navy.He always used this 80s-90s Use to say not a lot of room on Navy ships. It makes sense. I use to poke fun now I'm gonna buy one.

[@samarthur1847]

Quite happy, bought the Baraban expander for my 60th birthday. Can now front press 6 springs for low reps. Great bit of kit.

[@46FreddieMercury91]

Ebay is good place for vintage chest expanders. Got a pair from the 1930s and 1960s both look like new!

[@DarkMuj]

Alex I bought the chest expander for use last December when I was away from my usual gym for a month, after your video on it. Absolute game changer. I love it so much, highly encourage others to try it out.

[@reflection8599]

Definitely need to buy one of these, thanks for the reminder!

[@AlexLeonidas]

The sooner, the better. Wish I knew about these sooner.

[@reflection8599]

@@AlexLeonidas will notice some serious gains in my early 20s for sure. 🙏👍👍👍🔥🔥🔥

[@jjsifo1]

I used to be able to use 5 springs 45 years ago on the back press. Now at 70 , went back to the springs again and only 3 springs max in back press , but most important, no sore shoulders or neck the next day , or rotators.

[@thunderkat5282]

I think you could work the whole body with these. I’d love to see many more vids on them

[@satabdeesahoo9076]

i do 3-5 circuit of band facepulls band pullaparts(similar to chess expander) and band dislocation on my off days(i follow 3day full body) game changer for side and rear delts

[@AlexLeonidas]

That's awesome for long term shoulder injury prevention

[@Insomnipotent]

You are my spirit animal. Much love and respect to you and thanks for all the inspiration.

[@ezrapyne69]

Me and my boy been following your shit religiously Alex, i have finally started to break plateaus that were consistent for months, all thanks to your content 💪

[@AlexLeonidas]

Beautiful, Ezra!!

[@jawaadmahmood]

Hi Alex; just FYI I bought the cheapo (since I only want to use it for vacations). I thought I'd drop a note that it really is a cheapo option; the springs are all different sizes and because of it, you have all sorts of weird practical problems (IE: you'd need to pay close attention between sets, since the springs sometimes come out of the clips). If I keep using this after 3 or 4 months, I'll definitely take up the 7 spring.

[@richardjeffrey1809]

Yes more workouts like this.The chest expander is one he'll of an exercise tool.Nice one.

[@Spike00773]

What a versatile piece of equipment. Almost considering getting one so i can do arm and shoulder isolation work at home.

[@dathudo]

Important info: Doing lateral raises might overstretch the springs and damage them, depending on your height/arm’s length. Long explanation: thanks a lot. I bought an expander from RB after watching your videos on expanders, and it is really an awesome piece of equipment. I did however destroy one of my springs following your program. The spring apparently got overstretched when doing lateral raises. I wrote RB and asked if this was to be expected. He said that the springs will safely stretch to the length of opening it in front of your chest, even for people 2 meters tall. Doing lateral raises can however overstretch the springs depending on your height and arm’s length. I hope you keep making awesome content. Love from Denmark :)

[@PullsPressesCarries]

I want one of these just to hit the rear delts, this looks like one of the most optimal ways to work them

[@AlexLeonidas]

My favorite way by far

[@AESTHETIC-PERFORMANCE]

YOUR vids are getting soo much better as the time goes by. The Different coloured lighting, your physique. The knowledge. KEEP it going Alex. Besides the point, i was just wondering how long it took you to go from 225Lbs. To 315 on the bench?.???. Cause I wanna get to 315Lbs. In the near future.

[@AlexLeonidas]

Thanks a lot man, I do my best to keep upping the quality! It doesn't matter how long it took me, we're all different and you need to optimize your own program and stay on this grind. Can be 3 years, can be more or less. Who knows? Nobody knows! Just do the work bro, it's a realistic number to bench.

[@silber11]

Estimating from your Bench progress at your weight i'd say you can probably get there in 1-1,5 years AT MOST, if you maybe sacrifice some leanness on a bulk probably even faster Just my 2 cents

[@AESTHETIC-PERFORMANCE]

@@silber11 😅 I don’t care about leanness anymore. I try to stuff down 4000 Each day.

[@hiro6406]

Thank you Alex this is azaming! I am just a newbie lifter and it was the first time I could feel my rear delt burning as it did after buying the expander. Although I just bought a cheap one, believe it or not for just 5 dollars here in my country, I think this will do for a while. I probably will buy the expander with rotating grip sometime in the future. I love how versatile this equipment is

[@impaledface7694]

Going on a trip where I won't have gym access. Bringing a ghetto expander(tubular bands attached to d-handles) and am excited to try this out. Very excited to try this out, and will have a great way to spice up workouts when I take motorcycle trips or go out into the woods.

[@adrianan9762]

just finished this workout, looking forward to see more chest expander workout!!!

[@koleary1798]

Expander curls are really nice. The mid point tension but without a bunch of weight that could throw you off balance is quite unique I've found.

[@scottmccoy8783]

Great video! The chest expander will fix your shoulders. I’m an older, more busted up lifter and old time training methods have “fixed” a lot of my injuries.👍🏻

[@brianmccrum299]

Any other “old time trainer methods” that you’d recommend? I’ve messed up my right shoulder benching but am going to start using one of these Robert Baraban chest expanders.

[@fernandomoreno7753]

The shoulders look craaaazy during those curls!

[@Niborino9409]

One exercise I do with mine is like a bow and arrow + a tricep extension and static rear shoulder hold. Pull to the side and extend the pulling arm, return to the original position.

[@samuele6817]

I used to do this exercise at the end of my back training: it was a combination of three underhand pullaparts from different angles. Start from low and widen your arms on the frontal plane, then when the arms are widened at max do a full rep on the medial plane (like at 3:25). You are now again with your arms straight out: go up and do a pullapart as seen in the video (1:43). Then come down, do another horizontal pullapart, an go low again. This is a full rep. So basically it is vertical (low), horizontal, vertical (high), horizontal, vertical eccentric (low). Try it! It is a hell of a workout, especially for the traps.

[@GovernorSilver]

2 sets of Back Press, followed by 1 set of sideways extension and drop set of overhead extension really does make my triceps pump like crazy and I didn't even go all the way to failure! Thanks for this video. Also glad I got the Baraban.

[@xavierandre1896]

Just bought one cause of this video. Will provide an update for this after implementing this in my workouts. Definitely make more old school workouts.

[@AlexLeonidas]

Awesome Xavier, can't wait to hear your feedback on expander training!

[@productofmymind4860]

How is the expander training going?

[@cristian9365]

Where's the update man?

[@AlexLeonidas]

Which Old School Workout do you want to see next?

[@zukers]

Zercher related

[@tawfiqalashkar3065]

Old school leg&calf workout

[@nitai-gauradasa6841]

Gada mace training which was done by ancient Indian wrestlers

[@MaxiiBraylon]

"Grow your stubborn forearms" and how to incorporate it in a workout without impeding recovery

[@andybradwarden4971]

Thank you Alex, this video is godsent. I'm thinking of something to replace the rear delt flies and here I found the chest expanders workout that I can purchase at a cheap cost to workout the side and rear delts as well as triceps and biceps. A really big thank you for the amount of contributions u brought to the natural bodybuilding scene. Keep it up!

[@nowayitskendo]

I need to invest in one of these. Physique is looking insane right now for you, love to see it

[@sky1-e1n]

if you dont have a chest expander what do you think about using bans to do similar movements, also kinda random but ive been messing with the lu raise recently and love it what do you think about that movement?

[@lordenvincar]

Lmao that Dark souls 1 soundtrack playing on the background gotta love training with orstein and smough.

[@AlexLeonidas]

Classic game with classic equipment! Goes hard 💯

[@Nikolarasification1]

Nice! Just ordered mine from baraban. Love the dark souls 3 ost in the background. Keep it up bro!

[@AlexLeonidas]

Awesome Nikolas, you're in for a treat!

[@rickh129]

Looks fun. I'm kind of in a similar boat as you are. Most of my areas are decent, so it's just finding new stuff to overload and progress on.

[@wiillsk]

holy crap man your back and arms look HUGE on that back press footage, goal physique for sure

[@ryandirkse4374]

Great video!!! Everything I needed know!!! Thank you Sir!!!

[@ifitaintaboutthemoneydontb5076]

Thanks a lot Alex. Because I followed how you did your lateral raise by placing your foot on the springs themselves I stretched out my other springs on accident. Now I only have 2 good springs. I ordered a different one on amazon than the one you have listed.

[@rickyt3080]

I had the same issue with the lateral raise. Fortunately I was only using one spring at the time and the pack came with eight springs. Otherwise, it's been an excellent tool for me

[@Jeebus0143]

Dumb question, are you stepping on the springs during the bicep curl?

[@Ala_Diego]

Yes

[@CAPNBACK]

Bro is blasting the dark souls and bloodborne OSTs, I like that😂 insane workout bro you’re the best❤

[@pedropauli5018]

is the chest expander better than bands? i can get them cheaper, just asking because of that

[@adriaanmorosan]

I started doing pull aparts with a band and 90/90 face pulls the last 5 months and I can really tell a difference in my delts/ upper back😮‍💨

[@Riktamorty]

You sound different. All I can associate it with is your appreciation for the whole process. Congrats brotha and lookin great man!!

[@trislifting47]

Been loving the content bro, just know you're appreciated

[@AlexLeonidas]

Thank you Tris.

[@distantdream2002]

like i keep saying, truly a jack of all trades.

[@jasongriffin800]

I have leard a lot from this video

[@ethan-sq6zv]

So cool man just got mine in time for Christmas it’s been very fun so far

[@connorweiss2388]

Bought a chest expander from the seller you recommended. Absolutely love it, exited to try some of these movements out

[@Sebaszje]

Hi when did you order it and how long before you received it?

[@davidr.massey419]

@@Sebaszje Just got mine. It took 2 months. It sat in customs at foreign center Jersey City, New Jersey for two weeks. Then had no USPS tracking until the day b/4 it arrived. Worth the wait!

[@jonathannjembe7788]

As someone who is struggling with 3 strings, this is Awesome

[@Ala_Diego]

Does the vertical pullapart really hit ur upperback?

[@tuukkai1841]

Thanks for the video Alex! Got that same chest expander because of your earlier video, been really digging it. Always happy to get more ideas on how to use it. A couple of my experiences: Don't really like the sideways extension, to me the range of motion feels feels really short. Prefer the overhead variation. On curls, I like twisting my upper body a couple centimeters, so that I can place my elbow on top of my hip bone. This preacher curl type of stability combinesd with the resistance profile makes it my favourite biceps curl.

[@therazorscooterkings]

Is the price for real 200,000 dollars? I really want a chest expander but idk if any of the cheap ones are worth it

[@tuukkai1841]

@@therazorscooterkings It was about 160 when I got mine, although with the current inflation it could well have gone up. Think about it this way: I concur with Alex in that it should last a lifetime. Even if it costs 200, divided over a decade it is just 20 per year. I for one have been very satisfied with my purchase

[@tybs33]

i can hear the darksouls ost in the background always nice to see another man of culture

[@nickoldschoolrules52]

More chest expander workout videos please.

[@Cynthia_Blackraven_666]

Damn alex ! You're REALLY starting to look like one of these old school beasts !

[@Colo-ge4lp]

Yo Alex, how you anchoring the expanders on the curls? You stepping on the springs?

[@slycooper3938]

Can you PLEASE make a chest expander exercise video/videos detail the different exercises for arms, chest, back etc and how to perform them? You'll be the only one who does it right.

[@finalproject2499]

Hi Alex your videos have helped so much keep going farther and farther

[@andreyvolkov3117]

Thanks you very much Alex! Has been training with this thing for a moth! (Immediately bought after your first video about chest expander). Already saw small, but gains in shoulders(especially in rear delts).

[@MrMurray32]

🔥 you a legend for this.

[@jeffreyharpur1611]

Can anyone explain which muscles are worked by the back press (minute 3:58)?

[@Julian_Irving]

Front Delts, Triceps, and Side Delts to a degree

[@jeffreyharpur1611]

@@Julian_Irving Thanks!

[@allwillberevealed777]

I want one. Although you can use resistance bands for some of these exercises, these expanders are specifically made at a certain length.

[@sylmg]

Killer vid. I’ll have to look into this.

[@nick7927]

0:24 listining to bloodborne soundtrack while lifting is based af. Think its the cleric beast ost

[@saber7193]

i bought mine and my shoulders are boulders rn much love bro

[@Chris-ui1nh]

I have a lot of regular gym equipment, machine etc. But tbh I think the expander and other similar devices are at least as good. great for static holds as well and arm wrestling Training 💪

[@tolgaamedov1922]

Looking insanely good bro, very inspiring!

[@NightWolfsHAMMER]

Just ordered the cheapo to get started. Thanks for this video man!

[@juan1073]

Did the cheapo worn out, or is It still good?

[@NightWolfsHAMMER]

@@juan1073 the springs tend to stretch, but it's still very usable. I love the thing tbh. One of the best super cheap investments I've made to my home gym lol

[@jimskiuk305]

Dangerous watching your gear on a rest day. Especially when it's a video about stuff you inspired me to buy!!!

[@anthonyaoun2919]

Haha I love the dark souls music youve beeen putting in your vids for a while

[@juicypickle7009]

Your physique has improved tremendousl, especially the arms

[@YaYippieYeah]

How is the expander superior compared to bands? The grip seem better, but is the strength curve different?

[@marioholler9491]

thanks for the video alex, i recently got my expander from robert barban and found out the maker lives really close to me👍

[@duchaneaux]

When I was doing lateral raises with this, I made the mistake of doing a Lu raise since that's how I've always done the movement with plates and I stretched my spring too far lol. It doesn't look damaged compared to the other springs but it definitely droops low compared to the others.

[@aaaaaa-iw2yj]

Thanks for the inspiration! Loved those types of workouts but with the bands already and so far but gonna get the expander as it looks like just the right thing to go into with the rings and some calesthenics , and loving the references to thekneesovertoesguy and those type of unrigid flow and function workouts.

[@Ukmagic80]

How many days a week would be good for this work out?