Straightening arms in a block simulator. Triceps extension from the upper block. Technique and options for extensions in the block

Extension of arms on the block while standing - isolated exercise for triceps, which involves the lateral and medial heads of this muscle. This exercise can be performed both at the beginning of the training for warming up and warming up the triceps, and at the end of the session to finish off the muscle or get the pumping effect. Block extensions can be performed different grips and with different handles. When performing a movement, it is very important to observe the technique so as not to get injured.
Extension of the arms from the upper block with a direct grip
Execution technique
Go to the simulator, take the handle with a grip slightly narrower than shoulder width, straighten your back and bend your knees slightly, feet shoulder width apart. Lean forward a little. Hands are tightly pressed to the body.

Inhale and as you exhale fully straighten your arms, pause for a second at the end point of the amplitude to feel the peak muscle contraction.

Slowly and under control return to initial position. Make sure that the movement occurs only in the elbow joint. When lifting, do not raise your arms to the end, but only to the middle, when a right angle forms between the forearms and the shoulder.

This exercise is best performed at the end of the session, in order to finish off the triceps.

Reverse grip allows you to emphasize the load on the lateral head of the triceps. Also, a static load acts on the forearms. The exercise is recommended to be performed immediately after the extension of the arms on the block with a direct grip.
Execution technique
Come to the simulator, grab the handle reverse grip, elbows pressed to the body.

On the exhale, the arms unbend, and on the inhale they bend.

Movements occur smoothly, without jerks, so as not to get injured in the elbow joint.

The weight on the projectile is selected so that the athlete can perform about 10-12 repetitions.

Movement occurs at the maximum amplitude.

Extension of the arms on the block with a rope handle
This type of standing block extension is considered the most effective by many professional athletes, as the rope handle provides perfect isolated work and maximum triceps contraction. The lateral head is loaded the most.
Execution technique
Approach the machine and grab the rope handle with a straight grip. Press your elbows to your body and begin to straighten your arms. At the lower point of the amplitude, you need to spread the ends of the rope and pause for a second to get a peak muscle contraction.

Slowly return to the starting position. Exhale as you lower the handle and inhale as you raise it.

Make sure that the arms are tightly pressed to the body, and the movement occurs only in the elbow joint.

Triceps workout with arm extensions at the block
To get the best stimulation for the growth of a muscle group, we must first warm up the muscle, then do some heavy basic exercises, and after them some isolated ones. It is this approach that is considered the most effective in modern bodybuilding. Let's look at how it would look like with an example triceps workout:
Extension of the arms on the block for warming up with a straight handle (2 X 15-20);

(3-4 X 8-12);

(3-4 X 8-12);

Arm extension with upper block with rope handle (3-4 X 8-12);

Extension on the block with a reverse grip (3-4 X 8-12).

Now you know everything you need to know about triceps extensions and can apply this exercise to your workouts. If you have any questions, or want to see how to perform live extensions, we recommend that you check out the video below.
Video with the technique of performing arm extensions on the block while standing

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

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

Standing in front of the block, grab the straight handle with an underhand grip, pressing your elbows tightly to the body.
Exhale: fully extend your arms to your hips.
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.

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.
Tilt the body forward, and take a step forward with one foot - for stability, pressing the elbows as close to the head as possible.
Maintain shoulder position. The elbows are bent, the handle is closer to the back of the head.
Exhale: unbend your elbows completely, in the direction forward above the crown.
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.

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

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.
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.
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.

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.
Take one foot step back for stability and tilt the body slightly.
Raise your arms above your head, keeping your elbows close to your head. The brushes start moving from the back of the head.
Exhale: extend your arms as much as possible, feeling the tension of the triceps.
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.

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.

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. 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 various 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

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

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.
Do arm extensions until fully extended. Breathe out while under load.
Return to the starting position by inhaling.
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.

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.
Do the movement correctly. Try to do lowerings twice as slowly as extensions.
Breathe properly. When unbending under load, exhale, when the weight drops, inhale.

Embossed hands are a calling card and an indicator of a beautiful physical form in men. Girls are also not averse to "tidying up" in this area: the lack muscle tone here it spoils the impression even with well-developed buttocks and abs. Effective training arms, including triceps, along with basic exercises should include isolating movements, for example, extensions on the block.

Extension of the arms on the block: what is the essence of the exercise

To perform this movement, you will need a crossover simulator - a block-type power structure that is available in almost all gyms. Extension is done on the upper block.

What muscles are being stressed?

The main work in this exercise is performed by triceps - shoulder muscle, formed by three bundles: long, lateral and medial. It anatomically passes into a tendon attached to the olecranon of the ulna. The task of the triceps muscle is to unbend the forearm at the elbow joint. The long head of the triceps helps move the shoulder joint.

The triceps account for approximately 2/3 of the muscle volume of the shoulder, so this muscle directly affects the relief of the arms.

The static load in extension is received by:

muscles of the back (the latissimus dorsi, teres major muscles, extensors of the spine);
posterior bundles of deltoids;
pectoral muscles;
the lower zone of the trapezium;
abdominal muscles;
wrist flexors.

This exercise is insulating, because it involves one joint - the elbow. In this regard, it is not recommended to use large weights here: single-joint load distribution leads to a distortion of the technique and increases the risk of injury.

The benefits of extensions on the block

exercise on vertical block performed after training with free weights, creates a concentrated load on the triceps, contributing to a clear drawing of the muscle relief.

The movement on the block is carried out along a given trajectory downwards, which allows you to feel the contraction of the triceps muscle as much as possible.

Extensions can be done in a variety of ways by changing handles and experimenting with different types of grips. This will allow you to work out the target muscles from different angles and avoid a training plateau.

Working out triceps in a crossover is a suitable option for girls who do not aim to build up muscle mass and striving to keep the muscles of the upper arm zone in good shape.

Variability of arm extensions on the block: types of handles

Before proceeding with the extension, you need to decide on the choice of the handle.

To work on the triceps, a short straight handle is often used. With it, you can practice direct and reverse narrow grip.

If there is no short handle in the gym, it is permissible to do wide extensions - it is usually used to train the back on a vertical block.

For a comfortable position of the brushes, it is convenient to use the V-shaped handle.

Working with a curved handle allows you to arrange the brushes in a special way: the right one - clockwise, and the left one - in the opposite direction. In this case, the emphasis of the load will shift to the outer beam of the triceps. In addition, the curves on the handle create a more comfortable position for the elbows and reduce the load on this area.

You can qualitatively work out the triceps muscle with the help of a rope handle. Here you will have to exercise with a neutral grip, so the load on the elbows will be minimal.

If the athlete prefers to perform extensions with each arm in turn, a D-handle will suit him.

Not every gym has all of the listed types of handles, however, the variability of the exercise in question allows you to exercise with the equipment that is available: training will not become less effective from this.

Classification of standing exercises: extensions on the block in different versions

You can perform triceps extensions both in a block frame and in a vertical block, traditionally used for back training. The second option is less comfortable for working on the triceps, since the handle is fixed high in it, and there is no possibility to adjust the height.

Before starting the lesson, they select the desired handle, fix it on the upper block and determine the working weight.

Classical extension of the arms down using the upper block

The basic version of the triceps extension is considered to be training using a straight handle, which is taken with a straight (upper) grip slightly narrower than shoulder width. Such a grip will allow you to qualitatively work out the medial and lateral heads of the triceps muscle.

Having settled down facing the device, they take the handle and lower it until a right angle is formed between the shoulder and forearm. The body is kept level, slightly inclined forward, with a fixed natural deflection in the back. One foot can be placed slightly in front of the other for greater stability. The chest is straightened, the elbows are kept in close proximity to the body.

After inhaling, with a uniform effort of the triceps, the handle is taken to the bottom until the arms are fully extended. The most difficult segment of the movement is done on the exhale. Only the forearms should move.
At the bottom, the handle almost touches the hips. Here they stop for 1-2 seconds, additionally reducing the muscles being worked out.
With controlled and slow movement, resisting inertia, while inhaling, we go up to the initial position.

Do 15 times in 3 approaches.

Reverse grip extensions

Unlike the "classics", here the handle is taken with a grip from below. This method is used if you need to shift the emphasis of the load on the long head of the triceps.

When working with a reverse grip on the hands, especially on thumbs hands, there is a significant load: when they are not strong enough, the handle can slip out. If it is this way of performing extensions that is important for an athlete, it makes sense to additionally strengthen the hands with special exercises for better training.

The main movements in this exercise are done similarly to the classic extensions on the block.

Experienced athletes who train triceps on a reverse grip block often perform this exercise with each arm in turn using a D-shaped handle. This technique allows you to slightly turn the hands, working in a more comfortable position.

Triceps on traction block using a rope handle

The rope handle, or rope handle, due to its flexible structure, makes it possible to isolate the work of the triceps muscle as much as possible and ensures its powerful contraction.

When exercising with such a device, the athlete makes movements with a greater amplitude, activating the deepest fibers of the triceps.

Having decided on the weight and having fixed the rope handle on the upper block, they are located facing the simulator. In this exercise, a neutral grip is used: the wrists take an anatomically natural position, the thumbs look at each other.

After inhaling, on exhalation, they begin to unbend the arms in the elbow joints, moving the handle towards the front surface of the thighs.
At the lowest point, the palms should be turned back, and the thumbs should be towards the hips. For increase working amplitude hands below spread slightly to the sides. Here you need to stop for 1-2 counts, straining the triceps.
On inspiration, with a controlled movement, they take their original position.

Do 12-15 repetitions in 3 sets.

Video: Technique of arm extensions on a vertical (also on the lower) block using different types of handles and grips

Extending the arms down on the block: common mistakes

A simple movement in a block simulator is often performed in violation of technique. This reduces the effectiveness of the lesson and makes it traumatic.

Incorrect position of the body: absolutely even position (excessive activation of the abdominal and back muscles will not allow high-quality loading of the triceps) or stoop (in this case, the spine suffers).
Very close or far distance to the block. In the first case, the execution technique will be violated, in the second, the lower back will receive an excessive load. The ideal distance is about half a meter from the simulator.
Leading the elbows away from the body to the sides or forward. In this situation, the triceps does not receive a full study, since the emphasis of the load is partially shifted to the deltoids and back muscles.
"Throwing" hands to the starting position. This movement is made slower than extension, while maintaining muscle tension.
Pull the handle down with the effort of the muscles of the back. Exercise in this version loses its meaning, since the role of triceps is secondary here.
Jerk movements and the inclusion of inertia in the work.
Extension in sitting position. This technique is undesirable: this exercise should be performed while standing, otherwise the load is not distributed quite correctly.
The use of excessive weights, leading to a violation of the technique and the activation of other muscle masses.

Proper block extension technique involves isolated activation of the triceps muscles (not counting the musculature working in static). If, at the end of the set, fatigue is felt in other muscle groups, the movement was done incorrectly.

How to increase the effectiveness of the bench press in the crossover for triceps: recommendations

The movement in question will fit perfectly into the triceps training plan as a final exercise. It will complement the basic program for the development of this muscle (bench press with a narrow grip, push-ups on the uneven bars).

Since the target muscle is already tired after a heavy basic training, you should not use large weights in extensions on the block. Better work in multi-repeat mode with medium weight, performing 15-20 repetitions per approach.

Those who prefer to train in a superset system, including the French press (perform exercises one after another without pauses for rest), can use extensions, combining them in a series with multi-joint movements. The first exercise in the set is recommended to put the basic, and then continue the lesson, moving into a crossover. Such series may consist of exercises for one muscle group or for the development of antagonist muscles (triceps-biceps).

Video: Triceps Superset Using Vertical Block Extension - Execution

When training in a block simulator, you can quickly and easily change the working weight. This feature is used by doing extensions according to the “pyramid” principle: several approaches follow one after another without rest with successive weight loss.

Experienced athletes use this exercise as a movement to pre-fatigue the triceps muscle before basic program and also for warming up.

The extension of the arms on the upper block is an isolating movement that will not replace multi-joint exercises for the development of triceps, but in combination with basic exercises will increase the effectiveness of classes. The result of the inclusion of extensions in training plan there will be an attractive relief of the hands with a clearly traced triceps.

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