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Rader Chest Pull

This exercise was developed by Peary Rader to enlarge the rib cage. It involves standing near a vertical bar or stable object at head height and pulling down and in with straight arms while taking a deep breath. This raises the chest and produces discomfort in the sternum. The exercise may take some practice to fine tune the form and angle of pull. It can be done after exercises that induce heavy breathing or when not winded, and involves holding the breath while pulling for 4-6 seconds and doing up to 20 reps per set.

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764 views3 pages

Rader Chest Pull

This exercise was developed by Peary Rader to enlarge the rib cage. It involves standing near a vertical bar or stable object at head height and pulling down and in with straight arms while taking a deep breath. This raises the chest and produces discomfort in the sternum. The exercise may take some practice to fine tune the form and angle of pull. It can be done after exercises that induce heavy breathing or when not winded, and involves holding the breath while pulling for 4-6 seconds and doing up to 20 reps per set.

Uploaded by

cmonBULLSHIT
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOC, PDF, TXT or read online on Scribd
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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

back. This should be done at the same time as you


pull down and in with your arms. This neck involvement
will provide further stretching and lifting of
your rib cage. But do not apply this tip until after
you have learned how to apply all the other instruction.
Once you get to grips with it you will feel a considerable
stretching effect in your rib cage. It may,
however, take a while to get the exercise right. You
may have to fine-tune the precise height you place
your hands, the spacing between your hands, the
distance between your feet and the base of the object
you hold, and the angle of pull that you use.

Persist until you get the exercise right.


Hold your breath for as long as comfortable, and
throughout the entire time you should be able to
feel the pull and slight discomfort in your sternum.
Do not, however, hold your breath until you are almost
ready to burst, because you need to be able
to perform up to 20 reps for a single set. How long
you can comfortably hold your breath will depend
on the state of your breathing prior to performing
the chest pull (primarily whether or not you squatted
prior to the chest pulls), and your general conditioning.
With practice, over time, you will be able
to hold each pull for a longer time, for a comparable
level of discomfort. Somewhere in the range of 46
seconds per pull will be fine.
You can perform the Rader chest pull after an exercise
that gets you heavily winded, or when you are
not winded. As noted in the section on the breathing
pullover, rib cage work can be done much more
frequently than other weight-training exercises. It is
not high-intensity systemically-demanding work.
Go easy to begin with, especially if you are not
doing the Rader chest pull when winded from
a heavy leg exercise. The forced and exaggerated
breathing may make you feel dizzy unless you work
into it over a period of a few weeks. Your chest may
get very sore, too, if you do not work into the exercise
gradually. Exercise caution and good sense.

RADER CHEST PULL

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