Extension of the arms using a block with a straight handle. Techniques and types of arm extensions on a block - let’s put everything on the shelves. In the arm extension machine

Shaped hands are a business card and an indicator of beauty physical fitness in men. Girls are also not averse to “cleaning up order” in this area: the absence muscle tone here it spoils the impression even with well-developed buttocks and abs. Effective workout arms, including triceps, along with basic exercises should also include isolating movements, for example, extensions on a block.

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

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

Which muscles get the load?

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

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

Static load in extension is received by:

back muscles (latissimus, major teres muscle, spinal extensors);
posterior deltoid bundles;
pectoral muscles;
lower trapezius area;
abdominal muscles;
wrist flexors.

This exercise is isolating 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 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, helping to clearly define 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, changing the handles and experimenting with different types of grips. This will allow you to work the target muscles from different angles and avoid a training plateau.

Working out the triceps in a crossover is a suitable option for girls who do not aim to build muscle mass and those seeking to maintain toned muscles in the upper arm area.

Variability of arm extensions on a block: types of handles

Before you begin extensions, you need to decide on the choice of handle.

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

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

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

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

You can effectively work the triceps muscle using a rope handle. Here you will have to practice with a neutral grip, so the load on your elbows will be minimal.

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

Not every gym has all the listed types of handles, but the variability of the exercise in question allows you to practice with the equipment that is available: this will not make your training any less effective.

Classification of standing exercise: extension on a 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 in it is fixed high, and there is no possibility of adjusting the height.

Before starting the lesson, select the desired handle, attach it to the upper block and determine the working weight.

Classic arm extensions using a lat pulley

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

Positioned facing the device, take the handle and lower it until it forms right angle between the shoulder and forearm. The body is kept level, slightly tilted forward, with a fixed natural arch 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.

Inhaling, with a uniform force of the triceps, move the handle to the bottom until the arms are completely straightened. The most difficult part of the movement is done while exhaling. Only your forearms should move.
IN lowest point the handle practically touches the hips. Here they stop for 1–2 seconds, further contracting the muscles being worked.
With a controlled and slow movement, resisting inertia, while inhaling we go up to the original position.

Do 15 times in 3 approaches.

Reverse grip extensions

Unlike the “classics”, here the handle is taken with an underhand grip. This method is used if you need to shift the emphasis of the load to the long head of the triceps.

When working 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 this method of performing extensions is important to an athlete, for better training it makes sense to additionally strengthen the hands with special exercises.

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

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

Triceps pull-down using a rope handle

The rope, 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 greater amplitude, activating the deepest fibers of the triceps.

Having decided on the weight and securing the rope handle to the upper block, they are positioned facing the simulator. This exercise uses neutral grip: The wrists are in an anatomically natural position, with the thumbs facing each other.

Inhaling, as you exhale, begin to straighten your arms at the elbow joints, moving the handle towards the front of your thighs.
At the bottom, your palms should be facing back and your thumbs should be facing your hips. To increase the working amplitude, the arms below are moved slightly to the sides. Here you need to stop for 1-2 counts, straining your triceps.
As you inhale, take the initial position with a controlled movement.

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

Arm extensions downwards on a block: common mistakes

A simple movement in a block simulator is often performed with poor technique. This reduces the effectiveness of the exercise and makes it dangerous.

Incorrect position of the body: an absolutely level position (excessive activation of the abdominal and back muscles will not allow the triceps to be properly loaded) or a slouch (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 excessive load. The ideal distance is about half a meter from the simulator.
Moving the elbows away from the body to the sides or forward. In this situation, the triceps do not receive full development, since the emphasis of the load is partially shifted to the deltoids and back muscles.
“Throwing” the hands back to the starting position. This movement is done more slowly than extension, while maintaining muscle tension.
Pull the handle down using the back muscles. The exercise in this version loses its meaning, since the role of the triceps here is secondary.
Jerky movements and the inclusion of inertia in the work.
Sitting extensions. 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 disruption of technique and activation of other muscle masses.

The correct extension technique on a block involves isolated activation of the triceps muscles (not counting the muscles working statically). 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 triceps crossover press: recommendations

The movement in question will fit perfectly into a triceps training plan as a final exercise. It will complement the basic program for the development of this muscle (close-grip bench press, dips).

Since the target muscle is already tired after heavy basic training, you should not use heavy weights in extensions on the block. It is better to work in a high-repetition mode with medium weights, performing 15–20 repetitions per set.

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

Video: Triceps superset using extension on a vertical block - execution

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

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

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 it will increase the effectiveness of the training. The result of including extensions in training plan There will be an attractive relief of the arms with clearly defined triceps.

Extension of the arms on the block is the main and safest exercise for working the triceps of the arms. The range of movement is achieved by extending the arm in only one elbow joint. Due to this, the exercise is isolating.

Target muscles – triceps hands The forearms are slightly activated.

Different exercise options:

Extension of arms from the upper block with an overhand grip: video

There are many options for performing the exercise. It all depends on the choice of handle or the placement 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 upper block. The humerus bones are parallel to the body. The back is straight. This will be the starting position.
Extend your arms until they are fully extended. Exhale while moving under load.
Return to the starting position by inhaling.
Repeat the movement 15 times in 3 sets.

Application of the exercise

For whom. Anyone of any skill level.

When. Cable arm extensions are best performed at the end of an arm, chest, or shoulder workout. Before extensions on the block, do dips or French bench press.

How many. The exercise should be done in 3-4 sets of 15 repetitions.

Possible options for performing extensions on a block

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

Extension of arms on a block with a reverse grip

This version includes more of the outer (lateral) head of the triceps and puts a good load on the forearm muscles. It can also be performed as a grip training for the hands and forearm muscles.

Performed one by one. This helps you better concentrate on the working triceps muscles. Good to perform for failure reps. On the last failure reps, you can help with your other hand.

Arm extensions from the upper block, keeping the elbows in front

This option differs 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 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, look at the photo.

Advice! Try to alternate exercise options from workout to workout. This way you will increase the efficiency of your work and achieve better results faster.

Common mistakes

Moving your elbows back and forth. Elbows are clearly in one position.
Inclusion of trapezoidal and deep muscles backs. It is very noticeable when the shoulders drop and the spine bends in thoracic region. Keep your back and shoulders straight, in one correct position.
Wrong stance. Keep your back straight, lean forward slightly, legs slightly bent. The body must not tilt backwards.
Incorrect range of motion – jerks and quick movements. Do arm extensions in the upper block clearly and concentrated.

Maintain the correct starting position. Legs slightly bent, back straight. The pelvis is laid back slightly, the body is tilted forward. The handle is held in a position where the forearms of the hands are parallel to the floor.
Perform the movement correctly. Try to do lowerings twice as slow as extensions.
Breathe correctly. When extending under load, exhale; when the weight is lowered, inhale.

In extensions in the simulator, the main part of the load goes to the medial head of the triceps. They turn on at the very beginning of the exercise, when it is necessary to straighten the elbow. Then it smoothly moves to the side of the muscle, which is responsible for extending the arm when the strength of the previous part of the triceps is not enough.

Finally starting to work rear end a muscle that fixes the top of the arm, preventing it from falling behind the head. Additionally, the elbow muscle is involved in this exercise. It takes some of the load off the triceps as it extends the elbow.

This simple exercise can be done by athletes of any fitness level. It doesn't require special physical training. Enough to know correct technique performing extensions.

Correct technique

It is necessary to take the correct starting position. It depends on what simulator it will be performed on. this exercise. Most of them have a comfortable buttock and knee pad. The athlete should kneel on the pillow and grab the levers with their hands.
Some machines have special pads for the elbow joints. In this case, the hands are placed on them so that the elbows rest completely on the pillows.
By relaxing the shoulders and inhaling, the athlete places the spine in a neutral position. After this, you can begin to unbend the handles of the simulator. They rise smoothly as you inhale, and then fall as you exhale.
The required number of repetitions is performed. On average, it is recommended to do 15 to 20 curls. The working weight for male beginners does not exceed 20 kg, and for female beginners – 10 kg.

Safety

This exercise may seem too simple, but this does not mean that you should forget about safety precautions. As with many other triceps exercises, the entire load should go only to the working muscle. To do this, you need to reduce the number of movements made by your elbows. They must stand motionless on the exercise pad. If your elbows move, then when working with heavy weights, the risk of injury to them will increase.

Also very it is important to keep your back straight, otherwise the spine will receive additional stress. In addition, cheating is not appropriate for beginners, as it does not allow the triceps to fully feel the load.

Common mistakes

The majority of errors are related to incorrect body position. For beginners, the back often begins to round in the last repetitions. This negatively affects the development of the triceps and can also increase the risk of injury. If you can’t do a quality repetition, then you need to ask a friend who will push the weight a little and reduce the load on your arms.

Some athletes mistakenly believe that this exercise can be done at the beginning of training. It is very important to remember that this is an isolation exercise for the triceps. In other words, it should be used to “finish off” the working muscle, and not to warm it up. If the exercise is performed at the very beginning of the workout, the athlete will not be able to fully feel the load, since the triceps will not be ready to receive it.

Another common mistake is decrease in range of motion. It is observed among amateur athletes who want to complete the exercise as quickly as possible. There is no need to rush here. The arms at the elbow joints must be fully extended, otherwise the desired effect will not be achieved.

Equipment

To perform triceps extensions you will need special simulator. It is found in almost any gym, but may have a different design. Additional equipment can include elastic bandages for previously damaged elbow joints, as well as sports gloves. They are especially relevant when working with heavy weights.

With all triceps machines, it is important to consider the stretch of your elbow joint. If he does not stretch well enough, then he needs to be prepared with the help of basic stretching exercises. To do this, the arm is bent at the elbow and placed behind the back. You can apply light pressure in the elbow area until you feel a stretch.
Elbows must be fixed in one position. On some machines this can be done easily, but on others the athlete may have difficulty.
If there is no such simulator in the gym, then you can train using the lower crossover block. To do this, you need to sit on a bench, turning your back to the machine.
This exercise should be performed after two basic triceps exercises. It is important to feel a slight burning sensation in the muscles.
The arms are always fully extended to allow the triceps to stretch better.

Extension of arms on the simulator

Most often, arm extensions on a simulator for girls are given to beginners. Such people cannot perform push-ups without weights; they need to practice push-ups from the floor so as not to make technical errors. In this case, working on the triceps machine will help tone the muscles and promote growth. strength indicators generally.

Purpose of the exercise

The exercise will find its place both in the training of beginners and in the training of intermediate and advanced athletes. For a beginner, the goal of the movement will be to strengthen the triceps, tone, improve joint mobility, and improve blood circulation. And for intermediate or advanced levels, the movement can be used to increase the load on the target muscle (triceps). The exercise is placed at the end of the workout, as an auxiliary exercise for intermediate or advanced levels. And for beginners, it can immediately follow the chest press in the chest machine, and the butterfly crunch in the butterfly machine.

Working muscles

Triceps - triceps shoulder Depending on the type of triceps machine, various stabilizer muscles are also included.

Technique

In the exercise machine sitting on a bench, arm extension machine

This machine looks like a bench with handles on the sides; during operation you need to press on the handles, and the movement itself biomechanically repeats push-ups on parallel bars. In this simulator, you usually sit with your back to the pillow, with your arms placed in the middle of the levers. The movement represents pressure on the levers, and a smooth, controlled withdrawal of them back.

It is necessary to monitor the position of the wrists and avoid “breaking” them in an unnatural trajectory. You should also lower your shoulders from your ears “forcibly” so as not to turn on unnecessarily trapezius muscle shoulder

In the kneeling simulator, gravitron

In the gravitron simulator, you can do triceps extensions in a position that simulates push-ups on the uneven bars. This machine is designed for those who cannot “squeeze” their weight from the parallel bars, but want to work out back surface hands You need to kneel or place your full foot on the exercise pad. The variation depends on the car model. After a stable position is assumed, the stomach is tightened and bending in hip joints, you need to rest your hands on the handles of the simulator and lower yourself down until the handles are level armpits. Next, a pressing movement is performed, extension at the elbow joint, and a smooth return to the starting position.

In the arm extension machine

The exercise involves gripping the handles from above, sitting on the machine bench, and stabilizing the shoulder blades and spine. Then - the required number of extensions in the elbow joints.

All extensions are performed in 8-15 repetitions in 3-4 approaches, the number is selected depending on the person's goal and the responsiveness of his muscles.

At first, the triceps may be mistaken for an insignificant muscle, hidden from view and “modestly” located on the back of the arm. However, the triceps account for 2/3 of the entire arm. We conclude: the volume of the arm largely depends on how well developed this particular muscle is. Interested? Then let's continue.

The structure of the triceps includes a trio of muscle bundles. In the area of the elbow they narrow and merge into a common tendon. Due to this structure, the main function of this muscle is ensured - extension at the elbow. When performing any triceps exercise, all three muscle bundles are involved in the work.

Basic triceps exercises

When performing aggregation basic exercises It works not only the triceps, but also others muscle groups. We are talking about the chest and shoulders.

Works intensively during the bench press upper area triceps, front deltoids And upper muscles breasts

Advice! For beginners, it is better to give preference to the EZ bar - it makes it easier to fix the position.

During the exercise, all areas of the triceps are worked. The main emphasis is on the lateral head.

Advice! For beginners, you can place your palms on the bench a little wider - this makes it easier to fix the elbow joints.

When performing the exercise, the pectoral muscles, deltoids and triceps are tensed, which we extend the limb at the elbow.

Advice! To isolate the muscle as much as possible, you should bring your elbows closer to your body and do not spread them to the sides throughout the entire exercise.

Isolation exercises for triceps

The group of isolating exercises includes those that involve only the triceps, the deltoids and chest are not involved in the process. The main goal of the complex is to “finish off” the triceps after basic exercises, to shape the muscles, to turn them into more “cut” ones.

During the exercise, all triceps muscles are included in the work. The lateral and medial heads take the greatest load. The back muscles are relaxed - the risk of injury is close to zero.

We stand in the block frame at the top block.
We take hold of the straight bar with a straight grip and bend over it, fixing the position of the projectile not with the help of the strength of our hands, but due to our own mass.
We press our elbows to the body - in this position the back muscles do not strain.
We smoothly extend our arms at the elbow joints and pause at the end point for a second.

Don't forget about breathing. We extend the limbs while inhaling, and when returning to the starting position, we release the air from the lungs.

By extending your arms with a dumbbell from behind your head, you load the long head of the triceps muscle to a greater extent. It is rarely involved in most basic triceps exercises.

We sit on the edge of the lounger, resting our feet on the floor. We take the dumbbell with the hand we will train. We extend the limb above the head until it is completely straightened at the elbow joint.

Inhaling, we lower our hand behind our head, trying to avoid moving into shoulder joint. We lower the dumbbell down along a straight path (towards the shoulder) or slightly beveled (towards the spine).
Once at the lowest point, as you exhale, extend your arm until your elbow is fully straightened. At this moment, stop for a second and tense the triceps.

You should not tilt your torso forward or backward - you may lose your balance. You cannot round your back - this position additionally loads the spine.

Advice! If on initial stage During training, it is not possible to keep the elbow joint motionless; you can hold it with the hand of the opposite hand.

During the exercise, movement is observed only in the elbow joint. The lateral and long head of the triceps works.

We sit on the bench, rest our feet on the floor. We move our straightened arms up, take a barbell with a bar from an assistant (grab overhand grip). We straighten our arms and move them back a little from the top of the head - the starting position is accepted.
We hold top part limbs motionless, while inhaling, slowly bend your arms at the elbows, lowering the load behind your head.
We don’t stop at the bottom point, we return our hands to their original position. Once at the “start”, exhale and tense your triceps.

When lifting the barbell, your elbows should not extend forward. The area of the arms from the shoulder to the elbow should be motionless during the entire exercise.

Advice! The exercise is best performed with an EZ bar.

Due to this exercise, the triceps acquire additional volume and become sculpted.

We stand in front of the block so that our hand is parallel to the hummock. With your free hand, grab the stationary part of the block. We move the body slightly forward, the leg of the same name as the involved arm is set back. We take the handle with a reverse grip.
Inhale, pull the handle down, fully extending your arm at the elbow. At the end point, exhale and tighten the muscle even more.
We return the hand to its original position slowly, feeling resistance.

During work, your back should be kept motionless. We fix the wrist, press the elbow to the body.

Advice! At the initial stage, “don’t chase the scales” - select the load so that you can perform the exercise at least 10 times.

The exercise allows you to pump all three heads of the triceps in the lower part. Indicated in the presence of imbalance of the triceps muscles.

We stand on the side of the lounger, bend over and rest our palm on it, turning the latter towards ourselves. With the other hand we take a dumbbell. One of the knees can be placed on a sunbed. Bend your arm at an angle of 90 degrees, making sure that your elbow is at the level of your back or slightly higher.
Inhale, hold your breath and fully extend the limb using the strength of the triceps. The forearm remains motionless. We remain in this position for a second and return to the “start”.

You need to keep your back parallel to the floor - then the triceps will work great.

Advice! During the exercise, try not to jerk; the pace of work is smooth.

Regularly performing a set of basic and isolation exercises will help give your triceps volume and definition. In addition to the regularity of training, the technique of performing the exercise also plays a significant role. The slightest deviation from it will involve other muscle groups in the work - the effectiveness of the training will significantly decrease.

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