Triceps block extensions are the best variations of the exercise. Extension of arms from the upper block How to increase the effectiveness of the triceps crossover press: recommendations

Pull handles in all their variety are like the keys to the machine. It cannot be used until you connect one of them. Handles of this kind, or handles as they are also called, can rightfully be considered as much a necessary element of gym equipment as the exercise machines themselves. It would be inhumane to ignore such a pressing topic, and therefore we will devote this article to this rather narrow, but very important topic.

Initially, the handle is a means of transmitting force from the simulator to the athlete. Not the source of effort, but precisely the means by which this effort is transmitted. This formulation also has the right to life due to the fact that different handles can be connected to one simulator, which will allow you to get different results. The simulator and handles can be viewed as a drill and replaceable drills, or as a mixer and various attachments for it, which ultimately allows you to get different results.

Handles for rows are intended primarily for weight-block exercise machines, since, unlike other designs, as we already discussed in the article “Trainers and their purpose,” they have a cable and do not have built-in handles. Do not confuse the included ones with the built-in ones! Exercise machines equipped with a built-in block of plates have a cable, one end of which is attached to a movable carriage, which adjusts the weight using a key and lifts the plates. The other end of the cable forms a clamp on which the carabiner is attached, and the handles for the pulls are attached directly to the carabiner. Which ones exactly? Let's figure it out.

Handles for pull rods

So, we already know that pull handles can provide different results. In other words, performing a certain exercise various types handles can have different effects on both individual muscles and entire muscle groups. Often, in a fitness club you can see this kind of rack, which you see a little higher, at the same time, such a rack does not always find a place for itself and the handles are simply folded on the floor or on the windowsill. But we are interested in something completely different, namely, what is on this rack. Now we will remove everything that hangs from it and separately analyze what is intended for what, as well as some handles for which there was no place on this rack.

Handle for vertical traction. This is its classic purpose. But it can also be used for other exercises, for example, for horizontal rows on the back or rear deltoids, pullovers, triceps extensions, biceps curls from the lower block (in a crossover) and not only different grip(wide, narrow, reverse wide) will provide different loads.

Handle for parallel grip rowing. Its purpose for vertical traction is not so obvious, but still acceptable. The area of its purpose can also be characterized by a large number of exercises (traction, flexion, extension of the arms) and grips (direct, reverse, parallel), but is often used specifically for performing back rows.

Pull handle with rotary knobs. Its peculiarity lies in the rotating handles, which allows you to rotate your hands and turn your elbows during the exercise, which in turn makes it possible, by changing the amplitude of arm movement, to influence the target muscles or muscle groups in a different way. Not often found in the halls.

Handle for comb traction. It is also called a “comb” because of its similar shape. It is intended primarily, if not exclusively, for traction exercises on the back, since the design feature makes it almost impossible to perform biceps curls or triceps extensions. Not often found in the halls.

Horizontal handle. The most common version of the handle for rows in gyms. The simplicity of the design and the rotating earring of attachment to the cable carabiner allows you to use it to perform many exercises for the biceps (flexion: sitting, standing), triceps (extension, French press: sitting, lying down), back (vertical, horizontal thrusts) and more.

A slightly modified version of the previous representative, which makes the work slightly easier by removing the load from the wrists. The set of exercises performed with its help remains predominantly, if not completely the same: biceps curls, triceps extensions, and many others.

Happens quite often. Its design follows the curves of the EZ bar, which we discussed in the article, and due to the angle of the grip zone, it allows you to relieve stress from your wrists while performing exercises such as biceps curls, triceps extensions, pullovers and more. Not intended for vertical or horizontal pulls.

A kind of analogue of the W-bar, which, compared to the EZ-bar, has a slightly larger inclination angle of the grip zone, which also allows you to work the muscles at different angles. The presence of horizontal handles on the sides significantly expands the range of exercises performed, but in general, these are the same flexions, extensions and thrusts (for example, to the chin).

A truncated version of the previous representative (with supports under the hand to prevent the palms from slipping), intended, however, if not for the same, then for similar exercises. These include biceps curls (standing, sitting or even lying down) and triceps extensions (standing, sitting, lying on a bench, facing “towards” or “away from” the machine) and pullovers and many others.

It is fundamentally no different from the previous one, including its use is intended for the same flexor muscles (biceps), extensors (triceps) as well as for some other exercises. The exception is the presence of a rotating earring attached to the cable carabiner, which makes the exercise more comfortable.

Its versatility does not require the performance of any one exercise, and its design allows it to be used for performing back exercises (horizontal and vertical rows) as well as for performing triceps extensions, biceps curls (hammers) and some other exercises.

Parallel handle. Designed exclusively for back exercises such as rows and rows. vertical block. With proper skill, you can perform the exercises with one hand. This can be either the above-mentioned rows themselves, or biceps curls, triceps extensions (forward and reverse grip), pulley pull-downs, and many others.

ParallelV-shaped handle. There are no fundamental differences from the previous representative, with the exception of the obvious ones, which, upon closer examination, also allow you to perform vertical and horizontal thrust, but make performing the above exercises for one hand quite inconvenient.

Planetary handle. Such an unusual name arises from the round shape of the handles, each of which independently rotates around its axis 360 degrees in any direction. It is designed in the same way as the previous two for performing vertical and horizontal traction, but is completely unsuitable for performing other exercises.

Rope handle. Or just a rope. Both double and single ropes are designed for bending, extension and pulling. This is where the main recommendations end, since the flexible structure allows you to perform a fairly large number of exercises, not only on the biceps, triceps or back, but also on the shoulders (pull-ups rear delta, swings to the side) and even on the abs (twisting “prayer”).

Single handle. The use of either one handle separately or two in a pair allows you to perform a significant range of exercises, either one-handed or two-handed, respectively. First of all, such handles are designed for crossover (chest), standing and bent over (shoulders), arm curls (biceps), as well as many exercises for one arm.

Conclusion

Such a significant range of different types of handles for rows is dictated primarily by the need to work specific muscles in a specific way. Simply put, a certain handle provides a certain grip (that is, the position of the hands), in which the muscles are worked in a very specific way. An equally important requirement that has passed the practice of time is the convenience of performing certain exercises with their help. It is these two factors that force manufacturers to continue research in the field of modifying handles in order to create the most effective and most comfortable solution for users.

With the help of this accessory you can achieve an expressive relief of the muscles being worked. And, as you know, the powerful triceps is the most noticeable muscle, making up 2/3 of the entire arm and being the main sign of an athletic physique
Traction exercises will be appropriate in a set of exercises of any intensity. A weightlifter of any weight category can choose the optimal load for himself by varying the number of approaches and repetitions.

The advantages of any triceps pull-down handle from our catalog:

The basis of the products is durable chrome-plated steel. The handles of most models are made of soft rubber, which ensures ease of use of the simulator.
The products are lightweight, so they are easy to transport from home to the gym
Designed for increased loads
Accompanied by a quality guarantee from the manufacturer

Also in our online store you can purchase multifunctional handles that allow you to work not only triceps, but also others muscle groups. For example, delta, biceps and abdominal muscles. Such a machine is a real must-have not only for professional weightlifters, but also for all people who want to shape the athletic profile of their body.
You can purchase the handle with either a single or double grip. Both short and long.
In addition to steel models, the range includes traction in the form of nylon ropes equipped with metal loops for coupling to the simulator, and nylon belts. Despite their soft texture, they are almost as strong as their steel counterparts. The main difference between models of traction handles is the type of grip: some athletes find it more convenient to hold on to the rubberized handles, while others prefer to hold on to the straps.

Extension of arms on a block is performed in a special one, which is present in every gym. Depending on the grips and handles, you can effectively work each triceps bundle, isolated from the rest of the muscles. Everyone can choose exercise options for themselves - beginners and professionals.

Features and anatomy of the exercise

This exercise is good loads all triceps bundles: medial, lateral, long, and also ulnar muscles. This is a simple variation of the triceps pull-down exercise with a regular grip because it uses fewer muscles than other variations. This technique allows a beginner to effectively work out the triceps by learning to feel the muscle; other options can be included in the training of more prepared athletes, or after a month of introductory classes.

Technique and options for block extensions

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

Face the Crossover, take the straight handle upper block with an overhand grip on the edges.
Place your feet hip-width apart and press your elbows toward 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 volumes, follow 4x8–12.

Straight handle extension with reverse grip

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

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

As usual – 4x8–12.

Arm extensions from behind the head in Crossover

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

Grasp the handle of the upper block with a regular grip from below along the edges, then turn around with your back to the machine.
Bend your body forward and take a step forward with one foot - for stability, pressing your elbows as close as possible to your head.
Maintain your shoulder position. The elbows are bent, the handle is closer to the back of the head.
Exhale: Extend your elbows fully, moving forward over the top of your head.
Inhale: gently relax your muscles and move the handle behind your head, maintaining the tilt.

Choose your working weight by 4x8–12 times.

Extension from the upper block with one hand

One-arm extension with a reverse grip with a special handle engages all the triceps bundles, but mostly the lateral one, as well as the triceps tendon and olecranon muscle. This technique will allow you to work in a concentrated manner on each hand separately, without helping with the stronger side.

Facing the block, with your feet planted firmly, use an underhand grip to grasp the narrow one-hand handle with one hand.
Press the elbow of your working hand to your body, as in the other options, with your other hand on your belt.
Exhale: Extend your elbow completely without twisting your hands, keeping them in a straight line with your forearm.
Inhale: relax and bend your elbow to its original position.
Repeat on each hand 4x8–12.

Extension with ropes, from the upper block

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

Facing the block, grab the ropes with both hands. Position your elbows as usual, close to your body. At the top point, the palms with the ropes are naturally close together.
Exhale: Extend your elbows, moving your arms from the middle of the movement to the sides of your thighs. At the end of the movement, bring your hands in a straight line with your forearm. Contract your triceps as much as possible lowest point, feeling a strong tension.
Inhale: return the ropes to the starting position.

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

And there is also curved handle to work the triceps from the upper block, this option includes the same bundles as the ropes, only it facilitates the technique of gripping and extension at the lower point. Performed in the same way as classic version extensions.

Arm extension with ropes from the lower block

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

No need to lift 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 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 machine.
Step back with one foot for stability and tilt your body slightly.
Raise your arms above your head, keeping your elbows close to your head. The brushes begin to move from the back of the head.
Exhale: Extend your arms as much as possible, feeling the tension in your triceps.
Inhale: Slowly lower the ropes behind your head.

So 4x8–12.

Triceps training in Crossover blocks implies high-quality and isolating technique, and not strength work (up to 8 repetitions). Choose Not heavy weight , perform up to 12 times, the main thing is a burning sensation in the triceps.

Perform arm extensions on a block with a heavy weight girls it’s not worth it, 15–20 repetitions with handles with an overhand grip are enough, working with a reverse grip for the forearm is not necessary for the weaker sex.

Top exercises for triceps in crossover, in video format

Photo: Sport City store

Working muscles: middle and upper back, back surface shoulders

For what: Traditionally, the wide handle is used for vertical rows, but with its help, triceps extensions, pullovers, horizontal back rows and biceps curls are excellent. The load can be adjusted using different types grips for which corresponding handles are made on the handle.

MN Council: take the weight 10% less than with a straight handle - this way you will most effectively work your upper back.

Straight neck

Photo: Sport City store

Working muscles: lower back, biceps

For what: straight horizontal handle will certainly meet even in the most seedy gym, and it is this that is the basis for many thrusts. In addition, with a straight bar you can do almost all types of flexion and extension for the biceps and triceps.

MN Council: a straight grip (with the back of your hand facing away from you) puts more strain on your back. Reverse grip– biceps, and in this case you can take 10–20% more weight.

L-shaped handle

Photo: Sport City store

Working muscles: upper back, biceps, triceps

For what: horizontal and vertical thrust, triceps extension, biceps curl. But the design feature of this handle does not tie you to any one set of exercises, so you can experiment.

MN Council: When starting to perform horizontal rows, take the weight with a perfectly straight back using the leg supports, rather than pulling it towards you with your back muscles.

One-handed handle

Photo: Sport City store

Working muscles: middle and upper back, shoulders, biceps

For what: a single handle can be used either separately or in pairs with a second one - in this case, you can do crossover exercises for the chest muscles, biceps curls, and pump up your shoulders by raising your arms while bending over and standing. Well, there is no point in listing exercises for one hand - slightly fewer options are available than all the options.

MN Council: use a single handle on exercise machines where you can perform exercises with each hand alternately. The main thing is to work only with your hand, do not push back or turn your body.

V-shaped handle

Photo: Sportive store

Working muscles: mid back

For what: This handle, with wrist rests to prevent palms from slipping, is designed to work muscles from different angles. Very convenient for biceps curls in any position - be it sitting, standing or even lying down, pullovers, triceps extensions.

MN Council: When performing biceps curls while lying down, do not turn your elbows outward, but with your shoulders straight and parallel to the floor, pull the weight towards your stomach, then smoothly return the machine to its original position.

Rope handle

Photo: ExFit store

Working muscles: rear end shoulders, upper back

For what: traction, flexion and extension - not only on the back, triceps or biceps, but also on the shoulders. There are a lot of exercise options, the main thing is proper weight adjustment.

MN Council: great way pump up the press - twisting called “prayer”. Attach the rope to the block frame. Get on your knees, squat slightly towards your heels and, holding the ropes with both hands, pull the load vertically down, but not with your hands, but by bending your body. In this case, the buttocks should remain at the same level.

EZ-handle

Photo: SportMir store

Working muscles: biceps, triceps, shoulder muscles

For what: The grip angle of this handle, probably familiar to you from the EZ barbell bar, allows you to relieve your wrists and perform flexions, extensions and pullovers without any harm to them. Keep in mind: the EZ-handle is not intended for any type of traction.

MN Council: During biceps curls, only your forearms should move. Shoulders must remain unwavering!

Triceps extension on the upper block - classic exercise bodybuilding and fitness. 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 muscles being worked completely. Many people don't feel the triceps at all when they extend their elbows. They take too much weight and perform the exercise by swinging, due to inertia. These people should learn 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 place more load on the lateral head of the muscle.

Initial position

The movement starts from the point that many consider the middle of the amplitude. You need to start extending your arms from the “forearm parallel to the floor” position;
You can take the correct position by standing at a distance of 30-40 cm from the crossover block;
The handle should be grasped evenly, at the same distance from the center, with both hands;
Bend slightly forward and slightly bend your knees;
Take a breath, fix your abs;
Reduce the shoulder blades to the spine and lower them to the pelvis;
Keep your shoulders turned and in the same position

Movement

As you exhale, you need to straighten your arms only to elbow joints, leaving the shoulders stable;
At the bottom point of the movement, you should linger, contracting your triceps;
Then - return to the center of the amplitude and do not bend your elbows additionally in order to “push” the weight towards your shoulders;
After completing the required number of repetitions, you need to return the projectile to its original position.

Attention

The exercise is isolated - there is no need to “work” with your legs, body and abs;
The more emphasis is placed on bending forward, the less stress the triceps receive;
You cannot throw the weight in a negative phase; you need to smoothly lower it, as if “bringing it” with your muscles;
You should control your elbows so that your forearms do not move too far from your body;
The pace should be smooth and the same, there is no need to push the block down due to inertia and work in jerks

The arms need to be extended exactly to the point where the tension is felt, but not overextended, “locking” the elbow;
Do not bend your wrists so as not to overload the ligaments;
It is better to keep brushes stiff;
Block – keep suspended until the end of the exercise

Analysis of the exercise

Working muscles

The main mover is the triceps, triceps shoulder The good thing about a pulley exercise is that it uses all three heads.

Additional muscles and stabilizers – muscles of the core, forearms, deltoids, latissimus, pectoralis, hips as stabilizers

pros

It is considered “aesthetic”, developing only appearance, but this is not so. IN power types sport is used as a kind of “cool-down” after a heavy bench or standing press. Allows you to recover faster, which means it affects strength indicators, albeit indirectly;
Can be performed in a gentle way - without putting a lot of stress on the elbows, does not stretch the ligaments, like many other triceps exercises, and is suitable for rehabilitation after injuries if performed with light weight;
If you attach rubber to the block, it will be excellent warm-up exercise before a heavy bench press due to variable changes in the load;
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, is unlikely to build powerful triceps if the athlete does not press and does not work in a strength mode in other exercises

Preparation for execution

Many people need to “mentally prepare” so as not to immediately take on the maximum weight. 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 your shoulders rounded forward, the weight is too heavy, you need to take fewer tiles.

This exercise usually ends a bencher's or bodybuilder's workout. If used as a warm-up exercise, it is performed with rubber, or with minimal weight. When working the triceps in isolation with just this exercise (for example, during rehabilitation or in a program for a beginner), you need to warm up the joints before you start moving. Then – work with minimal weight.

Proper execution

Bodybuilding reference books often say that an athlete should work with an extremely straight back and avoid leaning forward. This is not entirely correct, a slight tilt is allowed, about 15 degrees. The movement should not be performed entirely by leaning and inertia;
Elbows should not “walk” sideways and forward, or back and forth;
A technical trick that allows you to perform the movement with the correct body position - gaze directed straight ahead;
There is no point in starting from the front deltoids; in this position the biceps work more than the triceps in the exercise. You should not perform the movement using muscles that are not targeted by the exercise;
The correct starting point is forearms parallel to the floor. The use of this technique does not allow you to lift heavy weights, and indirectly protects against ligament injuries;
When using a rope handle, you need to monitor the position of your fingers; they should not seem to “huddle together”; the grip should be evenly distributed;
When using a straight handle, control the wrists; their excessive extension or flexion is a technical error;
Exhalation is carried out with effort, synchronization of extensions with breathing allows you to control the movement and helps to hold the body quite actively;
Looking straight ahead will help keep your head in correct position. You need to look forward, and not tilt your head to the side, so that the cable passes through the side.

Working with elbows “protruding” in different directions;
A sharp, short body bend forward to help push the weight;
Quick relaxation of the triceps after straightening the arms, “bouncing” the weight to the starting position by inertia;
Full lowering of the weight, contact of the tiles with each other;
Rolling the shoulders forward to create additional leverage;
Walking out onto your toes, changing the position of your legs;
Work in the shoulder joints and hands, which allows you to move the weight from a dead point

To involve the triceps in the work, use a rope handle or attach rubber to the upper block evenly. This version of the exercise does not allow you to perform it with heavy weights, but this is not necessary. The straight handle helps to lock the hands more and perform the movement more isolated;
A short pause at the lower permissible part of the amplitude will help to work the triceps more efficiently without using weights that are traumatic for joints and ligaments. In this case, there is no need to “press” and “insert your elbows” until it clicks;
A “scissors” stance, when one leg is placed in front of the other, will help to actively engage the triceps in the work, if a person does not bend over like that, and stands stably, preventing the body from “working extra” and pushing the weight down due to inertia. The split is not a technical error, but rather - technical method, which helps some athletes;
You can use a rigid handle to handle more weight. This makes sense if you bench press and need additional strength work after the main one. For beginners and those who train triceps in pump mode, it is better to use a cable handle for now;
If your back gets tired during an exercise, it makes sense to change your legs;
To maintain a smooth pace, you should do the exercise in a concentrated style, slowly extending your elbows for 2-3 counts;
The exercise, when the elbows are extended from behind the head, significantly involves work shoulder joint, therefore is more complex. It is demanding on the athlete's flexibility. If your shoulders are not very good yet, you should abandon this variation of the exercise.

Many people 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. To start - joint warm-up, and a couple of sets of extensions with light rubber. Then - 1-2 approaches with minimal block resistance. Those intending to bench press do not need to do high-rep pump sets in order to “work the triceps in advance.” This approach does not work well if a person really cares about 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 supply and prepare for the main movement, and not to tire the muscles so that extension becomes completely impossible.