This exercise involves all the bundles of the triceps, but to a greater extent - the lateral (external side) bundle. The main purpose of its use in bodybuilding is to give relief and clear detailing of the contours of the triceps muscle, visual separation of its bundles among themselves.

Shoulder triceps
Auxiliary: elbow muscle.

• The exercise is performed on a block device, to the cable of which a D-shaped handle is attached. Approach the simulator so that the working arm is in the same plane with its cable, step back a little with the same leg so as not to interfere with yourself while extending the arm. Tilt the body forward, otherwise it will be inconvenient to perform the exercise.
• With one hand, hold on to the frame of the simulator, and with the other, grab the handle bottom grip to palm and thumb were directed in your direction, then, bending your arm and bringing your elbow to your body, pull the cable and lift the loads above the stops. Takovo starting position.
• Inhale, and while holding your breath, pull the handle down, extending your arm at the elbow joint. Having straightened your arm to the end, exhale, and, after a short pause, begin to bend your arm in the opposite direction.
• During the negative phase, do not let the load pull your arm, resist, try to make every effort to keep the handle. Of course, the negative phase should last at least twice as long as the positive one. After completing all the planned repetitions with one hand, turn to the block with the other side and repeat all over again.

During the entire exercise, the back should be in the position that was taken initially, no movements in the lower back are allowed. The wrist is strictly fixed until the end of the exercise, and the elbow is tightly pressed to the body. If you release your elbow, training process the muscles of the back will immediately turn on, and with movements in the wrist joint, the muscles of the forearm. These errors are forced to occur when working with too much weight, so do not load the machine, use a weight that will allow you to technically complete the exercise 10-12 times.

Priority

at the end of the workout, after heavy pressing and extension exercises, in combination with, for example, “back” push-ups from the bench and french press, or press narrow grip and extension of the arm with a dumbbell.

The extension of the arms on the block is performed in a special one, which is present in every hall. Depending on the grips, handles, you can effectively work out each bundle of the triceps, isolated from the rest of the muscles. Everyone can choose exercise options for themselves - a beginner and a professional.

Features and anatomy of the exercise

This exercise is good. loads all bundles of triceps: medial, lateral, long, and also the ulnar muscle. This is a simple variation of the triceps block exercise. regular grip, because it uses fewer muscles, unlike other options. This technique allows a beginner to work out the triceps with high quality, having learned to feel the muscle, other options can be included in the training of more trained athletes, or after a month of introductory classes.

Technique and options for extensions in the block

Extension of the arms of the upper block with a regular grip

1. Stand facing the Crossover, take the straight handle of the upper block with an overhand grip along the edges.
2. Place your feet hip-width apart and press your elbows into your body. The forearms are relaxed, the handle is at shoulder level.
3. Exhale: extend your arms without lifting your elbows, lowering the handle completely to your hips.
4. Inhale: bend your elbows smoothly and without jerking.

To increase volume, do 4х8–12.

Straight handle extension with reverse grip

Extension of the arms in top block reverse grip also includes work all bundles of triceps, especially the medial. Unlike other options, the elbow muscles, extensors of the elbows, hands and fingers still work here. The weight of the load will be less than with the normal grip option.

1. Standing in front of the block, grab the straight handle with an underhand grip, pressing your elbows tightly to the body.
2. Exhale: fully extend your arms to your hips.
3. Inhale: Slowly relax your triceps as you lift the handle.

As usual - 4x8-12.

Extension of the arms from behind the head in the Crossover

Extension option with a straight handle back to the block better works out the long and medial head of the triceps. The exercise is performed in the upper block.

1. Grab the handle of the upper block with a regular grip from the bottom along the edges, then turn around with your back to the simulator.
2. Tilt the body forward, and take a step forward with one foot - for stability, pressing the elbows as close to the head as possible.
3. Maintain shoulder position. The elbows are bent, the handle is closer to the back of the head.
4. Exhale: unbend your elbows completely, in the direction forward above the crown.
5. Inhale: gently relax your muscles and move the handle behind your head, keeping the slope.

Choose your working weight for 4x8–12 times.

Extension from the upper block with one hand

Extension with one hand with a reverse grip with a special handle connects to work all the bundles of the triceps, but more lateral, as well as the triceps tendon and the ulnar muscle. This technique will allow you to work out concentratedly each hand separately, without helping more strong point.

1. Facing the block, place your feet steadily, with one hand under grip from below, take a narrow handle for one hand.
2. Press the elbow of the working hand to the body, as in other options, the second hand is on the belt.
3. Exhale: extend the elbow completely without twisting the hands, keeping in a straight line with the forearm.
4. Inhale: Relax and bend your elbow to its original position.
5. Repeat for each hand 4х8–12.

Extension with ropes, from the upper block

When extending the arms in Crossover with a rope, you can stronger feel the lateral head of the triceps, training with a rope handle allows for more tension in the triceps, since a soft handle requires more precision in technique and muscles prepared for this. Such extensions fit muscles more prepared for the load.

1. Facing the block, grasp the ropes with both hands. Position your elbows, as usual, pressing against the body. At the top of the palm with ropes naturally close.
2. Exhale: unbend your elbows, spreading your arms from the middle of the movement to the sides of the hips. At the end of the movement, bring the hands in a straight line with the forearm. Contract the triceps as much as possible at the lowest point, feeling a strong tension.
3. Inhale: return the ropes to the starting position.

Perform with light weight 4 sets, 8-12 reps.

And also exists curved handle to work out the triceps from the upper block, this option includes the same bundles as the ropes, it only facilitates the grip and extension technique at the bottom point. It is performed in the same way as the classic extension version.

Extension of arms with ropes from the lower block

In this case, it is necessary to hook the ropes to the lower block. The exercise requires more stabilization of the weight, respectively, the muscle tension will be stronger.

No need to take huge weights, the block will pull the body back, the technique will be lost and the load on the spine will increase.

A good way to work out triceps for professionals.

1. Take the edges from the lower block with both hands. Raising the handles over your head, turn your body with your back to the simulator.
2. Take one foot step back for stability and tilt the body slightly.
3. Raise your arms above your head, keeping your elbows close to your head. The brushes start moving from the back of the head.
4. Exhale: extend your arms as much as possible, feeling the tension of the triceps.
5. Inhale: slowly lower the ropes behind your head.

So 4x8-12.

Triceps training in Crossover blocks implies high-quality and isolating technique, not strength work (up to 8 repetitions). choose light weight, perform up to 12 times, most importantly, the burning sensation of the triceps.

Perform arm extension on a block with a large weight girls it’s not worth it, 15–20 repetitions with grip handles from above are enough, reverse grip work for the forearm is not needed for the weaker sex.

Top crossover triceps exercises in video format

Principles and technique of performing the exercise

The arm extension in the simulator is a fairly popular exercise that is equally suitable for both beginners and experienced athletes. It can be performed with various lever designs, which allows you to change the level of difficulty, work the muscles from different angles and apply the exercise in almost any gym.

Benefits of exercise and muscles involved

Arm extension - isolated exercise aimed at working out only one muscle group. The main part of the load goes to the triceps.

Also in the exercise are indirectly involved deltoid, wrist flexors, large pectoral muscle, but with the wrong execution technique, part of the load may shift to the biceps.

Exercise helps to effectively work out the triceps muscle of the shoulder, increase its volume. Girls also should not be afraid of this exercise: with regular performance, the hands will become toned and sporty.

It is most convenient to perform arm extension in a crossover, using the upper or lower block. There is also a special arm extension simulator, but, unfortunately, it is not available in all gyms. To general rules performing extension on the triceps down or up can be attributed to:

AT gym are often concerned not only correct technique execution, but also a training plan:

1. It is enough to perform triceps exercises 1-2 times a week. Don't forget that muscles need recovery.
2. The number of repetitions depends on your goal: 8-10 repetitions with maximum weight are enough for mass, 12 to 15 repetitions for relief, if your goal is fat burning, do the exercise at least 20 times in each approach.
3. For greater efficiency, the extension of the arms in the block can be combined with a set with another triceps exercise.

Triceps crossover work usually occurs in the middle or end of a workout, after doing basic exercises. If triceps is your lagging muscle, you can move the extension to the beginning of the workout.

Technique

It is worth separately analyzing the execution of extensions from the upper and lower blocks.

When extending from the lower block the long head of the triceps muscle of the shoulder is more involved in the work. This subtype of exercise is more complex and traumatic.

To perform it, you need to stand with your back to the simulator. Pointing your palms up, bend your arms at the elbow joint and grasp the handle of the block. Turn your arms so that the shoulder axis and forearm are parallel. Try to keep your elbows as close to your head as possible. From the starting position, begin to straighten your arms completely, while not moving your elbows to the side, but fixing them. Then return to the original position.

Attention: for greater convenience, the extension of the arms from the lower block can be performed while sitting, leaning on the back of the bench.

- an easier version of the exercise, which is great for beginner athletes.

To perform it, stand facing the simulator, take a balanced position, straighten your back. Take the handle with an overhand grip with the palms facing down. Press your elbows to the body and fix them. Bend your arms at an angle greater than 90 degrees, and then lower the weight down with the effort of the muscle group being worked on. Top link block on the triceps more involves its lateral head.

The easiest option is to work out the triceps in a crossover with a straight handle. You can complicate the exercise by taking a rope handle or straps. In this case, you will additionally have to spread the ropes to the sides at the point of greatest extension of the arms - this will help ensure a greater contraction of all the heads of the triceps.

It is also possible to alternately unbend the right and left hand, taking a special handle for this. The technique of the exercise remains the same. This option isolates the work of the hands, which allows you to equally effectively work out the muscles, since when unbending with both hands, most of the load is taken over by more strong hand. At the same time, you need to start performing alternate extensions in the block with a weaker hand.

Contraindications

Since the exercise is isolated and involves only one muscle group, it has almost no contraindications. Only one main contraindication can be distinguished - an injury in the elbow or shoulder joints. In this case, it is better to wait until the body recovers, and only then proceed to full-fledged training.

The extension of the arms on the block is easy to replace with analogues: French bench press, push-ups on the uneven bars, extension of the arms with a dumbbell.

Performing extensions and other exercises on the triceps muscle of the shoulder 1-2 times a week, you will soon notice positive results.

The extension of the arms on the block is one of the isolating exercises with which you can pump the muscles of the triceps. It is performed standing special simulator.

The exercise is very effective, so bodybuilders include it in their training program. Beginners also often pay attention to it. This exercise will be discussed in this article.

What muscles work when extending the arms on the block

When performing the extension of the arms on the block, all the muscles of the triceps are actively working. However, the greatest load falls on the lateral and medial head of this triceps muscle. Thanks to this, a beautiful relief of the hand is formed.

Exercise rules

The extension of the arms on the block is performed while standing, on a special simulator, but it can be done in different ways. However, the rules for all species will be the same. Here they are:

• Extension of the arms should be done only through the forearms in the elbow joint. The back and shoulders should remain motionless.
• Do this exercise only after warming up and basic exercises. You should not do it at the beginning of classes.
• Perform movements smoothly. Do not pull on the handle.
• During the exercise, strain your triceps as much as possible.
• Control your breathing. Extend your arms as you inhale, and return to the starting position as you exhale. Proper breathing helps to properly distribute the load on the muscles.
• Keep your elbows pressed to your body. This position will force the necessary muscles to work.
• When performing the exercise, bend your legs slightly at the knees. They should not be kept straight.
• Lean your body slightly, but keep your back straight.
• If you are just starting to train, then take the minimum weight. You can later increase it when your muscles get used to the load.
• If after doing this exercise your shoulders are very sore, then it should be abandoned. In this case, it is best to choose another option for pumping triceps.
• Do 15-20 reps and 3 sets.
• Exercise three times a week.

As already said, this exercise performed while standing, but you can do it in different ways, and which ones, you will learn about this later. Each of them pumps the triceps well.

Extension of the arms on the block with a direct grip

The exercise on the upper block with a direct grip is performed as follows:

• Set the required weight on the projectile. Initially, it should be small, but gradually it will need to be increased. Stand facing the simulator. Place your hands on the handle so that your palms are on top of it, i.e. grab the handle with a straight grip. In this case, the palms should be at a distance slightly narrower than the width of the shoulders. Keep your back straight, bend your legs slightly at the knees and place them shoulder-width apart. Keep your toes parallel to each other. Tilt your body a little.
• Take a deep breath and lower your arms down. They should be straight. At the same time, tighten your triceps. Freeze in this position for 3 seconds.
• Exhale and come back. Repeat the exercise for the required number of times.

Extension of arms on the block with a reverse grip

This extension of the arms on the block allows you to better pump lateral muscle triceps. It should be done in conjunction with the previous exercise, or more precisely, immediately after it. It is also performed standing, on a special simulator.

The technique for performing the exercise on a vertical block with a reverse grip will be as follows:

• Set the weight you need on the projectile. Stand facing the simulator. Grasp the projectile with a reverse grip, i.e. palms should be located at the bottom of the handle. Keep your elbows close to your body, and keep your arms slightly more than shoulder-width apart. Bend your legs slightly at the knees, lean your body forward slightly.
• Take a deep breath and lower your arms down. Fully unfold them. In this case, the triceps should be as tense as possible. Freeze in this position for 3 seconds.
• Exhale and come back. Exercise on the upper block with a reverse grip should be done 15-20 times.

Extension of the arms from the upper block with a rope handle

This exercise on the upper block is considered the most effective for triceps.

The technique for its implementation will be as follows:

• Stand facing the machine and place your hands on the handle so that your palm is on top of it, i.e. direct grip. Press your elbows tightly against your body. Spread your legs shoulder-width apart, bend your legs slightly at the knees, lean your body forward a little.
• Take a deep breath and straighten your arms. At the very bottom end of the handle spread in different directions. Hold this position for 3 seconds.
• Exhale and come back. Without rest, immediately do 1 more repetition, and so on, until you complete the required number of times.

The extension of the arms on the block helps to pump the muscles of the triceps well, but it should be performed in combination with other exercises for this muscle. Only in this way can you achieve the desired result.

In women, the extension of the arms on the block is very popular. It is used to part with the "jelly" - sagging under the arms. Girls do not like to work with dumbbells and barbells, but they do it with pleasure in simulators. Therefore, among the female audience, the extension of the arms on the block is very popular.

But, each representative of the fair half performs this delightful exercise in her own way, trying to bring her own charm, without thinking that this worsens the result.

In the isolating exercise "extension of the arms on the block", one joint works. The load is directed to the triceps, which accounts for 2/3 of the total volume of the arms.

He is responsible for appearance, and the atlas is:

• the triceps acts as a target muscle;
• stabilizers are: large pectoral and latissimus dorsi, chest small and round large, bottom of the trapezium, flexors of the wrists and oblique / straight abdomen;
• stabilizers - antagonists - extensors of the spinal column.

What attracts the extension of the arms

The extension of the arms on the block helps:

• develop triceps strength;
• to work out (isolating) the triceps muscle of the shoulder;
• tint hands (reduce the “jelly”) and get relief muscles;
• make hands larger in volume;
• increase in training basic bench characteristics.

How to do a proper arm extension

The exercise is not distinguished by a complex technique, but it is not without subtleties, so let's get acquainted with the technique.

preparatory step.

• Install the handle (inclined or straight) in the upper block.
• Equip the simulator with weights.
• After that, put the grip wider than the shoulders of the hand (from top to bottom on the handle).
• Bend your knees, slightly tilt your body forward.
• Lower the handle until the angle between the forearm and shoulder is 90 degrees.
• The elbows are close to the body.

You have taken your starting position.

The first.

• Bring only the force of the triceps bar until it touches the front surface of the thigh (arms in this position are fully extended).
• Exhale and, in this contracted position, linger for a couple of counts, squeezing your triceps hard.
• Then slowly return the bar to the PI while inhaling.
• The number of given repetitions must be "mastered".

The picture option will help to conduct the training correctly:

In dynamics, the extension of the arms on the block looks like in the link:

Options for the extension of the arms on the block

Variations along with the classics will help to work out the hands:

• reverse grip;
• with straight handle, V, EZ, cable.

Nuances and subtleties

• squeeze down the projectile only with the help of isolated work of the triceps;
• having reached the lower position, straighten your arms and hold the contraction for 2 seconds;
• accompany the weight along the entire trajectory of movement slowly, without throwing;
• elbows tightly pressed to the body;
• do not exercise on straightened legs: bend the knee joint and tilt the body forward;
• do the extension of the arms on the block as a finishing exercise, i.e. after the main training of the hands;
• at the beginning sports career work with light weights;
• for pain in the shoulders, do not perform the training;
• the recommended number of approaches is from 3 to 5, and repetitions - 10-15.

Productivity of arm extensions on the block

Among the 8 most popular triceps exercises for athletes, the 5th place is occupied by extensions with a rope handle and 6th - with a straight line. This was confirmed by the results of an experiment conducted by a team of researchers from the University of Wisconsin, led by Dr. Porcari. The first place was taken by push-ups in the triangle position with a narrow grip.

So, we can confidently talk about the productivity of arm extensions on the block, which are performed at the end of the workout.

What do you prefer: a rope or a handle

The choice depends on the final goal, since they affect the triceps in different ways. The rope helps to “break through” to the depths of the triceps, since it has more range of motion.

Work out the three-headed different handles at different angles:

• the outer part of the triceps is worked out with a V-handle;
• long head - straight neck.

That is, the choice depends on the lagging zone, which is decided to pull up.

Video: Extension of arms on the block