Extension of the arms in the block while standing on the triceps. Pull-up of the upper block for the development of the triceps muscle of the shoulder

Extension of arms on the block - forming isolated exercise for triceps, which will help make your arms more prominent and strong. Let's take a look at the extension technique, their variations and typical mistakes which should be avoided.

Technique and types of extensions

At correct execution exercises, in addition to triceps, other muscles should not be included in the work. The only exceptions are the stabilizers of the body that work in statics and, in fact, the hands with which you hold the handle. If you feel that some other muscle group is actively working for you, you are doing the exercise incorrectly.

Classic extensions

This is an extension of the arms with a handle upper block. To begin with, set the weight to 5 kg and do a warm-up. The exercise can be performed both in a block simulator (extension of arms in a crossover), and in a back simulator with an upper block (there is a thrust on latissimus dorsi).

The handle can be different - short straight, curved, long, with which the thrust is performed. Extension of the arms on the block, where the traction is done, makes sense only when other athletes are engaged in the block simulator.

So let's get started:

1. Hang a short straight handle. Grab it with a straight grip (palms down). Thumb up, not down.
2. The efficiency of the load depends on the position of the elbows - the elbows should be pressed to the body. Bend your arms a little more than 90 degrees.
3. The position of the feet can be either on one straight line, or one leg slightly forward and the other slightly back. Your task is to stand as stable as possible. The feet are already shoulder-width apart, the distance between them is 15-20 cm, if you put them on the same straight line. In the case when one is in front and the other is behind, this distance will be less.
4. The loin is arched, the chest is straightened, the gaze is straight. With body weight we press the handle from above, as if hanging over it. This is necessary so that you do not hold the weight with the latissimus dorsi. Therefore, we fix the body in this way. Due to the fact that the elbows are pressed to the body, and you hang over the handle, arching the lower back, you will pump only the triceps in isolation.
5. From the “arms bent” position, lower the weight down with the effort of the triceps. Elbows should not diverge to the sides, they are always pressed to the body.

Do 10-15 warm-up repetitions while standing at an average pace. Then hang the desired weight and work 3-4 sets of 8-15 reps, depending on your training goals.

Ladder on the block

When you come to the gym with friends, you can arrange a competition at the end of the workout - a ladder in which everyone will do the maximum number of repetitions per triceps on the block for several approaches. At the same time, the competition begins with 50-60% of your working weight, and each next approach, reduce the weight by 5-10 kg and increase the number of repetitions. Thus, by the last approach, your muscles will reach complete failure.

Attention! The triceps need to be well warmed up so you don't get stretched.

And do not forget - traction during extension is undesirable. Only triceps work.

Curved bar extension

The exercise is performed while standing. To work out the outer part of the triceps, use a curved handle. With its help, you turn your hands: right - clockwise, and left - counterclockwise. In this position, the load goes more to the outer beam of the triceps.

It is better to alternate extensions as follows: once a week you do an exercise with a straight handle, the next week with a curved one. So you can work out the triceps from all sides.

You should not do the extension of the arms on the block twice in one week - there is no point. It doesn't matter which bar you use, only the arms work. For the back, there is a thrust of the upper block.

Other arm extension options

In addition to the usual option, there is also a single extension of the arms in the crossover. This machine has 2 lower pulleys that can be used to simulate the Dumbbell Overhead Press exercise.

The technique is as follows:

1. Attach to lower block horseshoe-shaped handle for one hand.
2. Sit on the bench so that the handle with the cable from the lower block is behind your head.
3. Raise your elbow up, bringing your hand behind your head.
4. The cable should not be pressed against your back. To prevent this from happening, take your arm back a little further than in the usual version of the dumbbell exercise.
5. The movement starts from the level of the back of the head, straighten your arm. Then bend again.

Repeat the movement 10-12 times for 3 sets.

This version of the exercise may be needed if you want to do a dumbbell press from behind your head, but the required dumbbell is busy. The block version of such a bench press is not as convenient to do as with a dumbbell, but you should know about it anyway.

Place of exercise in the program

Triceps extension alone will not be enough to effective elaboration this muscle group. This is usually the final exercise in the bottom of the triceps.

If you are doing the classic program, combining chest work with triceps training, then triceps extensions are performed at the very end. First, for example, there is a basic bench press, then breeding dumbbells, parallel bars, and, finally, extension of the arms on the block.

If you combine the back and triceps, then you can do a harder workout for the extensors of the arms, but leave the work in the block simulator to the very end of the session.

Before you start exercising

Despite the fact that the exercise is relatively simple, pay attention to a number of contraindications to its implementation.

• If the elbows hurt, it is not recommended to do the exercise until the acute pain syndrome has passed. It is advisable to do an MRI of the elbow joint to clarify the etiology (origin) of the pain.
• If your wrists hurt, you should also let them recover. You can try using a medium-hard carpal fixator. If you do painless extension with them, train calmly.
• After fractures, you need to wait a few weeks from removing the cast and start doing extensions with small weights per amount. This will help restore the ligaments and tendons that have become unaccustomed to the load, and prepare the joint for further weights.

Common mistakes when extending arms

Knowing what mistakes most people make will help you better control your technique.

Here are the most popular ones:

1. Brush bending. The hand should be in line with the elbow. Usually beginners bend them downward, increasing the load on the wrist. Naturally, it can hurt after exercise.
2. Elbows are widely spaced. In this position, to fix the arms in the starting position, the latissimus dorsi muscles are connected. Focusing on training the triceps will no longer work. And you will not be able to perform the exercise with the right weight.
3. You do the exercise while standing absolutely straight. Now your body is fixed in its original position due to the abdominal muscles and lat back. Again you will not make quality approaches.
4. Often, beginners slouch while doing the extension. Bad posture with weights, it can help you earn problems with the spine. In this case, it is not critical. Still, develop the habit of doing all the exercises in gym with correct posture.
5. You are too close to the block. In this case big weight will pull you up, and to perform extensions, you will pull your elbows back. And again, the fixation of the body is lost.
6. You are far away from the block. Therefore, you will need to lean forward too much, overloading your lower back. From the outside it looks very funny, so do the exercise in front of the mirror. If something is wrong, you will immediately notice.
7. Head down, or looking sideways. If the mirror is on the side, keep an eye on the equipment, but you should not keep your head in the wrong position all the time. Correct position heads are strictly straight.
8. Some first pull the handle from above with their backs, then lower it with their triceps down. It's not traction. It is not necessary to do so.
9. It also makes no sense to do the exercise while sitting - you have to work while standing.

Among other things, keep in mind correct breathing: effort is always made during exhalation. We return the weight back on inspiration.

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. Humerus stand 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 many. 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 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 drop and the spine bends into 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.

The extension of the arms on the block is one of the isolating exercises, with which you can qualitatively “load” all 3 bundles of the triceps (especially the lateral one).

The press to the bottom on the block is performed in a special simulator (the one with which the traction to the chest is also carried out), the auxiliary equipment is a set of handles.

Training Features

The benefits of the exercise:

• helps develop triceps strength;
• provides intensive isolated study of the triceps muscle of the shoulder;
• helps to increase the volume of hands;
• creates the necessary muscle relief upper limbs, helps to remove the hated "jelly";
• guarantees an increase in pressing characteristics in basic training.

Technique:

• starting position - standing, legs are shoulder-width apart, facing the block simulator;
• hands need to firmly grasp the handles, press the elbows (bent) to the body;
• the handles should be located at the level of the upper chest, the body should be slightly tilted forward;
• now, while inhaling, you should strain the target muscles as much as possible - triceps - and straighten your arms in the elbow joints by lowering the handle of the block down;
• V lowest point arms should be fully extended, here you need to exhale;
• after a 1-2 second delay, it is worth gradually returning to its original position.

In order for the extension of the arms from the upper block to maximize the use of the triceps, during the training, the bent elbows should be firmly pressed against the body all the time.

Another fundamental nuance is the right weight. So, if the weight is too heavy, the elbows will “strive” forward all the time, and the extension of the arms in the block will be less effective. Moreover, the load in such a situation "leaves" the triceps and "moves" to the spine - an extremely undesirable phenomenon.

Incorrectly selected weight also leads to the fact that the athlete cannot control the movement in the negative phase. This negatively affects the technique of pressing to the bottom. It is worth monitoring the position of the back, in particular, the lower back - it must be securely fixed in one position.

It is better to start with a small weight, over time (after the triceps extension technique has been worked out), the weight can be gradually increased.

The extension of the arms on the block is allowed to be performed in several variations. So, the direct grip from above maximally loads the middle and outer heads of the triceps, and the reverse grip transfers the load to the long head of this muscle.

There are also such exercises:

• with rope handle;
• With various types handles;
• reverse grip.

• it is recommended to squeeze the projectile to the bottom solely due to the triceps, at the extreme point you should linger for a few seconds and feel the maximum tension in the target muscles;
• you should not sharply unbend your arms and “throw” the weight up - the movements should be smooth, progressive;
• elbows are always pressed to the body;
• it is better to bend the legs a little at the knees, and move the body forward;
• do not "grab" a lot of weight on early stages training;
• it is better to refuse the exercise for athletes who feel pain (discomfort) in shoulder girdle(in particular, if the front delta "suffered");
• the optimal number of repetitions for extending the arms on the block is 10-15 / 3-5 sets.

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 an easy version of the regular grip triceps block exercise because it uses fewer muscles than other variations. 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, they still work here elbow muscles, extensors of the elbows, hands and fingers. 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 long and medial head 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 the stronger side.

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 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 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

The extension of the arms on the upper block is designed to train the triceps. It is performed to form beautiful shape hands and to strengthen the muscle that opens the way to more difficult exercises and allows you to level up training process. For more information about the rules and technique of execution - read the article.

What muscles are working?

One of the most popular exercises for working out the triceps is the extension of the arms using block simulator. This exercise belongs to the type of isolated (or isolating), as it involves only one joint and is aimed at only one muscle group.

Extension of the arms using a block simulator performs two main functions:

• forms the relief of the muscle;
• trains the strength of the triceps.

Triceps, which is worked out during the extension of the arms, is a good two-thirds muscle mass human hands. Given this fact, it is easy to understand that thanks to its shape, athletes achieve a beautiful shoulder relief.

Work on the triceps is equally popular among both male athletes and women. But while men tend to train their triceps for volume and to perform subsequent harder exercises that require additional strength, then women who train triceps fight fat deposits in this area and form an expressive silhouette.

Despite the fact that the exercise with the block is aimed exclusively at working out the triceps, other muscles are also involved in the work. In an indirect way, they also receive their share of the load and develop successfully.

In the list of these muscles:

• triceps muscle of the shoulder;
• latissimus dorsi muscles, which have a stabilizing function;
• big round;
• back delta;
• large chest;
• small chest;
• the bottom of the trapezium;
• abdominal muscles;
• wrist flexors;
• spinal extensor muscles.

The exercise discussed in this material will help you solve several problems:

• deep study of the triceps brachialis muscle;
• increase in muscle mass - if there is such a goal and the athlete eats accordingly;
• the ability to perform more bench presses, training through basic exercises.

Place in the program

No matter how effective the exercise is, it is performed in combination with others. Also with the extension of the muscles in the block.

Regardless of which muscles are worked on the day of training, muscle extension is performed in the final part:

• in the “chest-triceps” training scenario, you must first do all the exercises for the chest;
• in the back-triceps scenario, do the back exercises first, and only then work in the block.

Before you start working with a block simulator, you need to warm up the triceps. To do this, you need to follow several approaches:

• men should aim for two to three sets of 10-15 reps with a weight of 15-20 kilograms.
• women need to achieve two to three sets of 10-15 repetitions with a weight of 5-10 kilograms.

Execution rules

Like most popular exercises, the arm extension has many variations, but they are all based on the classic execution technique.

Classic extensions

The exercise is performed in a block-type simulator, as well as on simulators designed to work out the muscles of the back, but equipped with an upper block. Extensions are performed on handles of different shapes - straight, curved or long, for one hand. All of them slightly change the force application vector, so athletes use them all, but in different training complexes.

1. For the classic extension of the arms in the simulator, a short, straight handle is best suited. It must be fixed in the simulator.
2. Hold the handle with a straight grip thumb over the handle.
3. Press your elbows to the body.
4. Bend them more than 90 degrees.
5. Put your feet next to each other, take a pose as stable as possible.
6. Back in the lumbar region - bend.
7. Straighten your shoulders, raise your chin.
8. The handle of the block should be pressed by the weight of the body, and not by the muscles of the back, since it is necessary to isolate the spinal muscles, and work exclusively on the triceps.
9. With the effort of the triceps, lower the weight, straightening the elbows.
10. Control the position of the elbows as you complete the set.

Ladder

The ladder is not a specific modification of the exercise, but a way to achieve a muscle state close to failure.

A short flight of stairs can be performed by several athletes, competing in the number of repetitions.

The trick of the exercise is to start with half the usual weight. Each subsequent approach should be done with even less weight. The step can be from 5 to 10 kilograms. But at the same time, the number of repetitions should increase from approach to approach.

With curved neck

This exercise will provide an opportunity to work out the outer part of the triceps, or, in other words, a bunch of muscles.

Performance:

1. Attach the curved handle first.
2. Turn your right hand clockwise, left - counterclockwise.
3. Perform the exercise in the same way as the classic ones.
4. After completing the standard number of repetitions, change the direction of the arms and work the muscles again.
5. Alternate between the curved and straight neck for weeks to achieve an even triceps workout.

With one hand

The extension of the arms with the help of a block simulator becomes even more effective for the triceps if you perform the exercise first with one and then with the other hand. During the execution of this option, the triceps are fully loaded, and the rear deltoid muscle also receives a load.

Subsequence:

1. Rest against the rack of the frame with one hand, and with the other - grab the bar.
2. Unbend the arm being trained, slightly moving it to the side.
3. Repeat 10-15 times and change hands.

Possible mistakes and ways to avoid them

In the process of performing extensions of the arms in the block, it is easy to understand whether the exercise is performed correctly. You should feel tension in the triceps, not in other muscles. If you notice that after the exercise, the muscles of the back or chest hurt, then you need to look for a mistake.

The most common mistakes:

• Do not lean too far down during the exercise. This will engage the back muscles.
• Hands must be straightened to the end.
• Maintain your posture while doing the exercise. stooped back may result in injury.
• Hands and forearms should be kept in line.
• Do not come close to the block while doing the exercise.
• When working with a block simulator for the first time, control the position of the body and movements in the mirror.

How to properly perform the extension of the arms on the upper block, what muscles are involved in this, possible exercise options and mistakes can be seen in the video:

Contraindications

Exercise for triceps is quite safe. Since it is only done with elbow joints, the main contraindications for this exercise are:

• elbow injury;
• injuries of ligaments or tendons of the hands;
• wrist injuries.

If damage is not a big concern, you can reduce the load by reducing the usual weight by 30-40 percent.

Many athletes go to the gym even if they feel pain in the joints. With such determination, it is necessary to get advice from a specialist in advance, who will determine whether a particular exercise will be harmful for a particular violation.

When working on the triceps, the athlete must control the load, taking into account the degree of injury to their joints.