Triceps extension for top block- a classic bodybuilding and fitness exercise. This is a common single-joint movement that is very popular due to its simplicity. But there are several technical nuances that allow you to feel the full development of the muscles. Many people do not feel the triceps at all when they extend their arms at the elbows. They take too big weight, and perform the exercise in a swing, due to inertia. So it is worth learning how to work in isolation, and achieve their results faster. The movement is known with the classic straight and rope handle. The second option allows you to load the lateral head of the muscle more.

Starting position

1. The movement starts from the point that many consider the middle of the amplitude. It is necessary to begin to unbend the arms from the position "forearm parallel to the floor";
2. You can take the correct position by standing at a distance of 30-40 cm from the crossover block;
3. The handle should be grasped evenly, at the same distance from the center with both hands;
4. Perform a slight lean forward and slightly bend your knees;
5. Take a breath, fix the press;
6. Bring the shoulder blades to the spine and lower to the pelvis;
7. Shoulders should be deployed, in one position

Traffic

• On exhalation, you need to straighten your arms only in the elbow joints, leaving your shoulders stable;
• At the bottom of the movement, it is worth lingering, reducing the triceps;
• Then - return to the center of the amplitude and do not bend the elbows additionally in order to "push" the weight to the shoulders;
• After completing the required number of repetitions, you need to return the projectile to starting position

Attention

• Isolated exercise - no need to "work" with your legs, body and abs;
• The more emphasis on forward bending, the less load the triceps receive;
• You can’t throw weight in the negative phase, you need to smoothly lower it, as if “bringing it up” with muscles;
• Elbows should be controlled so that the forearms do not go far from the body;
• The pace should be even, the same, no need to push the block down due to inertia and work in jerks

• The arms should be unbent exactly to the point where tension is felt, but not overextension, “locking” the elbow;
• You can not bend your wrists so as not to overload the ligaments;
• Brushes are best kept stiff;
• Block - keep on weight, until the end of the exercise

Analysis of the exercise

Working muscles

The main mover is triceps, triceps shoulder. The exercise on the block is good because it involves all three heads.

Additional muscles and stabilizers - muscles of the core, forearms, deltoids, latissimus dorsi, pectorals, hips as stabilizers

pros

1. It is considered "aesthetic", developing only appearance, but it's not. AT power types sport is used as a kind of "hitch" after a heavy bench press or standing. It allows you to recover faster, which means it affects strength indicators, albeit indirectly;
2. It can be performed in a gentle version - without a strong load on the elbows, does not stretch the ligaments like many other triceps exercises, and is suitable for rehabilitation after injuries if performed with a light weight;
3. If rubber is attached to the block, it will be excellent warm-up exercise before a heavy bench press due to a variable change in load;
4. At the end of the workout, you can, again, work with rubber or light weights to “drive” blood into the muscles and ensure recovery.

Minuses

• Not designed for strength work, unlikely to build powerful triceps unless the lifter is doing bench presses and strength training on other exercises

Preparing for execution

Many need to “mentally prepare” so as not to immediately take the maximum burden. It’s impossible to hit anyone with this, but it’s easy to injure your shoulders. If you need to stand in front of the block with shoulders rounded forward - the weight is too heavy, you need to take fewer tiles.

This exercise usually completes a bench press or bodybuilder workout. If used as a warm-up, it is performed with rubber, or with a minimum weight. When working out the triceps in isolation with only these exercises (for example, during rehabilitation or in a beginner program), you need to stretch the joints before you start moving. Then - work with minimal weight.

Proper execution

• Bodybuilding manuals often state that the lifter should work with an exceptionally straight back and avoid leaning forward. This is not entirely correct, a slight slope is allowed, about 15 degrees. Movement should not be done entirely by tilt and inertia;
• Elbows should not "walk" sideways-forward, or back-and-forth;
• A technical trick that allows you to perform a movement with the correct position of the body - a look directed straight ahead;
• It makes no sense to start from the front deltas, in this position the biceps work more than the triceps in the exercise. You should not move with muscles that are not targeted in this exercise;
• The correct starting position is forearms parallel to the floor. The use of this technique does not allow you to take large weights, and indirectly protects against ligament injuries;
• When using a rope handle, you need to monitor the position of the fingers, they should not seem to “get together”, the grip should be evenly distributed;
• When using a straight handle, the wrists are controlled, their excessive extension or flexion is a technical error;
• Exhalation is carried out on effort, synchronization of extensions with breathing allows you to control movement and helps to keep the body active enough;
• Looking straight ahead will keep your head in correct position. You need to look forward, and not tilt your head to the side so that the cable passes from the side.

1. Work with elbows, "protruding" in different directions;
2. A sharp short lean forward to help push the weight;
3. Rapid relaxation of the triceps after straightening the arms, “beating off” the weight to its original position by inertia;
4. Full lowering of the weight, the contact of the tiles with each other;
5. Rounding the shoulders forward to create additional leverage;
6. Exits on socks, changing the position of the legs;
7. Work in the shoulder joints and hands, which allows you to move the weight off the ground

• For the sake of involving the triceps in the work, a rope handle is evenly used, or rubber is attached to the upper block. This version of the exercise does not allow you to perform with large weights, but this is not necessary. The straight handle helps to fix the hands more, and perform the movement in a more isolated way;
• A small pause in the lower acceptable part of the amplitude will help to work out the triceps more efficiently, without using weights that are traumatic for the joints and ligaments. At the same time, it is not necessary to “squeeze” and “insert elbows” until it clicks;
• The scissors stand, when one leg is placed in front of the other, will help to actively engage the triceps if the person does not bend over like that, and stands stably, preventing the body from “working” and pushing the weight down due to inertia. Stretching is not a technical error, rather - technique which helps some athletes;
• You can use a stiff handle to take on more weight. This is justified if you are a bench presser and need extra strength work after main. For beginners and those who train triceps in pump mode, it is better to use a rope handle for now;
• If the back gets tired during the exercise, it makes sense to change legs in the run;
• To maintain a smooth pace, it is worth doing the exercise in a concentrated style, slowly unbending your elbows for 2-3 counts;
• Exercise, when the elbows are unbent from behind the head, significantly involves the work shoulder joint, so it is more complex. It is demanding on the flexibility of the athlete. If your shoulders are not very good yet, you should abandon this variation of the exercise.

Many warm up with this movement. Of course, we are talking about the bench press. If we do the same, it is worth remembering the rules. For starters, a joint warm-up, and a couple of sets of extensions with light rubber. Then, 1-2 approaches with minimal block resistance. Those who are going to press do not need to do multi-rep pump sets in order to "work the triceps in advance." This approach does not work well if the person really cares about the results in the main exercise and healthy elbows. The purpose of the warm-up is to increase the local temperature of the muscles, improve blood circulation and prepare for the main movement, and not tire the muscles so that extension is completely impossible.

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.

Exercise technique for vertical block 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.

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 you to qualitatively work out the triceps for a beginner, 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 the upper block with a 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 point, the palms are naturally close to the ropes.
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 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 handles with a grip from above are enough, work with a reverse grip for the forearm is not needed for the weaker sex.

Top crossover triceps exercises in video format

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 from each other.

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, take the handle with a lower grip so that the 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. This is the 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.

The entire time of the 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 bench press, or bench press narrow grip and extension of the arm with a dumbbell.

The extension of the arms on the block is the main and most safe exercise to work out the triceps. The amplitude of movement is carried out by extending the arm in only one elbow joint. Due to this, the exercise is insulating.

Target muscles - triceps hands Slightly included forearms.

Various exercise options:

Extension of arms from the upper block with a grip from above: video

There are many options for doing the exercise. It all depends on the choice of the handle or the position of the elbows relative to the body. Read the article carefully for details.

How to do the exercise? Execution technique

1. Stand straight, take the handle from the top block. The shoulder bones are parallel to the body. The back is straight. This will be the starting position.
2. Do arm extensions until fully extended. Breathe out while under load.
3. Return to the starting position by inhaling.
4. Repeat the movement 15 times in 3 sets.

Application of the exercise

For whom. Everyone of any skill level.

When. Upper pulldowns are best done at the end of an arm, chest, or shoulder workout. Before extensions on the block, do push-ups on the uneven bars or french press lying.

How. Exercise should be done in 3-4 sets of 15 repetitions.

Possible options for performing extensions on the block

More complex and effective method isolate all three heads of the triceps as much as possible. Due to the movement bottom palms down, the load hits right on target.

Extension of arms on the block with a reverse grip

This embodiment more includes the outer (lateral) head of the triceps and loads the muscles of the forearm well. It can also be performed as a grip training for the arms and forearm muscles.

Executed sequentially. This helps to better concentrate on the working muscles of the triceps. Good for failing reps. In the last failure reps, you can help with the second hand.

Extension of the arms from the upper block, keeping the elbows in front

This option is different in that the peak load goes to outer part triceps (lateral and medial heads). When the main option distributes the load more evenly and also works out inner part triceps - long head.

There are many different handles for block simulators. You can alternate or choose the one that is more convenient for you personally.

For example: straight handle or V-shaped, see the photo.

Advice! Try to alternate exercise options from workout to workout. So you will increase the efficiency of study and achieve better results faster.

Common mistakes

• Movement of the elbows forward and backward. The elbows are clearly in one position.
• The inclusion of trapezoidal and deep muscles back. It is very noticeable when the shoulders are lowered and the spine is bent in the thoracic region. Keep your back and shoulders straight, in one correct position.
• Wrong stand. Keep your back straight, lean forward slightly, legs slightly bent. It is not allowed to tilt the body back.
• Incorrect amplitude of movement - jerks and fast movements. Do extensions of the arms in the upper block clearly and concentrated.

1. Maintain the correct starting position. The legs are slightly bent, the back is straight. The pelvis is laid back slightly, the body is tilted forward. The handle is held in a position where the forearms are parallel to the floor.
2. Do the movement correctly. Try to do lowerings twice as slowly as extensions.
3. Breathe properly. When unbending under load, exhale, when the weight drops, inhale.