This exercise was developed by Peary Rader. Teenagers and trainees in their early twenties should use it – or the “breathing” pullover, for rib cage enlargement. Older trainees may benefit too, though probably to a lesser degree.
Stand at about arm’s length form 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, 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 abdorminal muscles. Keep them relaxed. If you tense your abdorminal 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 probably.
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 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 rig 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 affect in your rig cage. It may, however, take a while to get the exercise right. You may have to fine-tune the precise height you place your handy, the spacing 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 breathe 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 breathe 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 4-6 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, rig 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.
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