Today we see increasingly fewer people doing exercises in the pulley. In the golden age of bodybuilding pulley was present in the routine of any person. Before there was the bench press bar is supported in its different variants, people were exercising a kind of pulley to take the ground bar to put in the chest and do the same exercise as in the bench press.
The main benefit of the pulley is that it helps to expand the rib cage and works all the muscles along the trunk, chest, back, arms and shoulders with a maximum range of motion. This helps greatly in density and depth of the trunk, which is an area that remains rather weak for most people. Few people have a well-developed trunk.
It is more common to see people with well-developed arms and shoulders. However, it is not so much to people with a well developed chest. The pulley is the ideal exercise to solve this problem.
The chest is the foundation that supports all upper body muscles. So if you have a well-developed base, with all the muscles and the upper chest, shoulders, back and arms well muscled, you’ll get a stunning look.
There are two variations of the pulley, basically, that simulate the bar or dumbbells. A variant is not necessarily better than the other, both works very well. Although we think the machine pulley replacement of the weights is achieved in the broader movement. But it perhaps lost a bit of symmetry when exercising. Choose the one that suits you.
The pulley is an exercise in “stretch” so you can get better results with a moderate load with more repetitions and always with the maximum range of motion. Try to gradually increase the load and not sacrifice performance for the year, which in this case is more important than the amount of weight you can lift.
Depending on the structure of your body you can feel the pulley effect is having on your chest, your back or both. Then you need to adapt the exercise again. The main objective is to include it comfortably in your routine.
The first time you run this exercise, start with light weight to get used to the movement as necessary. And then go progressively increasing the weight. This way you can achieve a compromise to stimulate muscle growth as possible, without affecting the range of motion.
Start by doing one or two warm up sets and then take a weight you can do 15 repetitions executed in good shape. Make 2 or 3 sets always feel the muscles stretch and contract properly with each repetition. A tip to get more results is to breathe deeply and hold its breath before lowering the weight, so you can improve even more on the side of your rib cage.