Today we have quite a hot topic - the pectoral muscles. Obviously, that developed pecs strike the eye much more than strong biceps. Even though, one without the other is a pitiful sight, you know. Everybody understands it clearly. Building a big chest is essential for a balanced physique.

Today we will talk about one interesting method of increasing chest size. In fact, many people believe that doing exercises for pectorals’ growth is quite enough. However, it can be achieved by stretching the cartilage and the bone tissue. And one of the ways of doing this is the Rader chest pull exercise.

Rader Chest Pull. What Is It And Who Is It For?

Inherently, the Rader chest pull is a stretching exercise, not strength training. Nevertheless, its benefit for bodybuilders is priceless. Surprisingly, the authorship of the method belongs to Peary Rader.

This training is especially useful for the young due to their bodies not having stopped in development yet. Of course, there will be an effect for more than 30-year-old athletes too, but not as remarkable.

Specifically, the Rader chest pull is not a separate exercise. It should be done between sets and after finishing squats and chest press. The aim is to stretch the vertebral column, upper back, pecs, and lumbar, especially. It can be much overloaded in squats and in everyday life too. Unfortunately, I know it from my own experience.

Sportsmen who train the Rader chest pull regularly, contrast favorably with others even visually. Their shoulders and thorax are much broader, and their posture reminds of a ballet bearing. All this is the result of constant training of the internal muscles.

Rader Chest Pull Technique

This exercise for chest growth does not require any special equipment. You just need to find any vertical support which is reliable to grip a little above your height.

Stand in front of the support, place your feet shoulder-width apart and rest hands against the support slightly above the forehead. Your arms should be straight at the elbow joint. If you choose the power rack’s upright post as support, keep your hands together.

This is the starting position. Take a breath and sag the torso forward at the same time. This movement is similar to the way a cat sharpens his claws on the corner first and then pulls up.

It is important that the abdominal muscles are relaxed during the Rader chest pull. Otherwise, there will be no effect. The proper technique is the key to chest growth. How to check whether you are doing it right? It is simple. If you feel a little bit uncomfortable in the sternum because of stretching in different directions, everything is all right. If you don’t have such a sensation, there is a mistake in exercise technique.

Exercise Tips

There are several implementation tips below which will help to get the proper technique right:

• You can regulate and redistribute the load by changing the width of the hands on support. The wider the hands the lower the load on the back.
• Performing the Rader chest pull after exercises causing hurried breathing lets you increase the effect of most of these exercises;
• The load can be varied by changing the position of the legs and the support relative to each other. Elbows, by the way, can also be slightly bent. In general, explore, try different ways, and follow the technique!

And may the big pecs be with you!

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