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Rader Chest Pull
Rader Chest Pull
Main structure
rib cage
This exercise was developed by Peary Rader. Teenagers
and trainees in their early twenties should use
itor the breathing pullover, see page 29for
rib cage enlargement. Older trainees may benefit
too, though probably to a lesser degree.
Stand at about arms length from a vertical bar,
with your feet hip-width apart. Alternatively you
could use a sturdy and stable object that can be
grasped at a little above head height. An upright on
a power rack, or a door jamb, will do the job. Grab it
at about head height, with straight arms. If you use
an upright of a power rack, or a vertical bar, keep
your hands together. If you use another object, keep
your hands close together.
Keeping your arms straight, take a deep breath
and, at the same time, pull down and in with your
arms. Do not contract your abdominal muscles.
Keep them relaxed. If you tense your abdominal
muscles this will flatten your chest and defeat the
purpose of the exercise. Done correctly, the exercise
will raise your chest and produce a pull and slight
discomfort in your sternum. If you do not feel this,
you are not doing the exercise properly.
You may get a better effect if you bend your
arms slightly, because this will let you pull harder.
The harder you pull, the better the effect on your rib
cage, so long as you are pulling in the right way.
Rader recommended that you tense the muscles
at the front of your neck and then pull your head
39