It is about an exercise of isolation for the pectoral ones that one carries out thanks to a machine with two low screw pulleys connected to two handles. The shoulders are solicited here little and the triceps almost not. One uses this exercise as well as a warm-up or pre-fatigue. Or also in completion to congestion the pectoral ones at the end of the session.
Here it is mainly the pectoralis major and the anterior deltoid which are solicited.
the exercise of the pulleys face to face from bottom to top
Standing between the two pulleys in a low position, bend your chest slightly forward and grasp the two handles on each side. Bring back the handles in front of your bust by contracting the pectoral muscles then return to the starting position by keeping the same angle of flexion at the level of the elbows throughout the movement.
CAUTION: Do not put too much weight on this exercise and do not go up too high by spreading your arms so as not to stress the shoulder joint too much.
Tips
- The bending angle at the elbows should remain as constant as possible.
Variants
- Cross the arms at the end of the movement to request more the sternal part or interior of the pectoral.
- Vary the height of the pulleys to solicit the different parts of the pectoral muscles.
- Vary also the height of the handles during the contraction (bringing back the handles higher solicits more the middle part of the pectorals.
- This exercise can also be performed on an inclined bench.
It is about an exercise of isolation for the pectoral ones that one carries out thanks to a machine with two high pulleys connected to two handles. The shoulders are solicited here little and the triceps almost not. One uses this exercise as well as a warm-up or pre-fatigue but also in completion to congestion the pectoral muscles at the end of the session.
How do you do the exercise: face to face pulleys from top to bottom?
Standing between the two pulleys in a high position, bend your torso forward and grasp the two handles on each side. Bring back the handles in front of you from top to bottom by contracting the pectoral muscles then return to the starting position by keeping the same angle of flexion at the level of the elbows throughout the movement.
CAUTION: Do not put too much weight on this exercise and not to go up too high by spreading the arms so as not to stress the shoulder joint too much.
Variants
- Cross the arms at the end of the movement to request more the sternal part or interior of the pectoral.
- Vary the height of the pulleys to solicit the different parts of the pectoral muscles.
- Vary also the height of the handles during the contraction (bringing back the handles higher solicits more the middle part of the pectorals.
- This exercise can also be performed on an inclined bench.
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