Typically, most fitness enthusiasts exercise their cable pecs as a finisher at the end of their chest routine. But you can also build a good workout by attacking this muscle with the cable from different angles. For example with this circuit by personal trainer Brenton Ross Simmons, which consists of 5 exercises.

Cable chest workout benefits

First of all, note that working with pulleys is very effective because it squeezes the eccentric phase to the maximum, which will increase your strength considerably. More functional, less hypertrophy, and with more direct involvement of the core.

In addition, throughout the movement, the tension is constant and allows you to slow down your movements in a more comfortable way. And if you are a beginner, you can work more safely than with free weights.

Specifically, its benefits for the pectorals with the crossing of pulleys are: in the eccentric phase there is a significant stretch of the pectoral, so control it at all times. And the greatest muscle contraction comes when the hands are crossed in front of the body, so there, hold on for half a second to a second.

The elbows should be slightly bent and the palms of the hand pointing to the ground. Work at various heights and you can train both standing and kneeling.

With the high pulley, more impact is placed on the middle and lower part of the pectoralis major and the anterior deltoid. It is useful for marking the much desired 'channel' on the sternum. And with the pulley lowered, the pectoralis major and its upper part are attacked more; and secondarily, the anterior deltoid and even the biceps.