Extension of the upper limbs while standing on a block. Extension of arms from the upper (vertical) block to the triceps. How to increase the effectiveness of the triceps crossover press: recommendations

The standing cable extension is an isolated exercise for the triceps that engages the lateral and medial heads of this muscle. This exercise can be performed both at the beginning of training to warm up and warm up the triceps, and at the end of the session to finish off the muscle or get a pumping effect. Arm extensions on a block can be performed with different grips and with different handles. When performing the movement, it is very important to follow the technique so as not to get injured.

Extension of arms from the upper block with a straight grip

Execution technique

• Approach the machine, grab the handle with a grip slightly narrower than shoulder-width apart, straighten your back and bend your knees slightly, with your feet shoulder-width apart. Lean forward a little. The arms are pressed tightly to the body.
• Inhale and as you exhale, fully straighten your arms; at the end point of the amplitude, pause for a second to feel the peak muscle contraction.
• Smoothly and under control return to the starting position. Make sure that the movement occurs only in the elbow joint. When lifting, do not raise your arms all the way, but only to the middle, when a right angle is formed between the forearms and the shoulder.

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

The reverse grip allows you to focus the load on the lateral head of the triceps. There is also a static load on the forearms. It is recommended to perform the exercise immediately after extension of the arms on a block with a direct grip.

Execution technique

• Approach the machine, grab the handle with a reverse grip, elbows pressed to the body.
• As you exhale, your arms extend, and as you inhale, they bend.
• The movements occur smoothly, without jerking, so as not to get injured in the elbow joint.
• The weight on the apparatus is selected so that the athlete can perform about 10-12 repetitions.
• The movement occurs at maximum amplitude.

Arm extensions on a block with a rope handle

This type of standing arm extension is considered the most effective by many professional athletes, since the cable handle provides ideal isolated work and maximum contraction of the triceps. The lateral head is loaded the most.

Execution technique

• Walk up to the machine and grab the rope handle with an overhand grip. Press your elbows towards your body and begin to straighten your arms. At the lowest point of the amplitude, you need to separate the ends of the rope and pause for a second to obtain a peak muscle contraction.
• Smoothly return to the starting position. Exhale as you lower the handle and inhale as you rise.
• Make sure that your arms are pressed tightly to your body and that movement occurs only at the elbow joint.

Triceps training with pulley arm extensions

To get the best stimulation for the growth of a muscle group, we must first warm up the muscle, then perform several heavy basic exercises, and after them several isolated ones. This approach is considered the most effective in modern bodybuilding. Let's look at what this would look like using the example of triceps training:

• Arm extensions on a warm-up block with a straight handle (2 X 15-20);
• (3-4 X 8-12);
• (3-4 X 8-12);
• Arm extensions from the upper block with a 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 about triceps extensions and can use this exercise in your workouts. If you have any questions or want to watch how to perform extensions live, we recommend that you watch the video below.

Video with the technique of performing arm extensions on a block while standing

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Genus. 1984 Trained since 1999 Trained since 2007. Candidate of Masters in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.

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Extension of arms from the upper block

Weight and reps for beginners

Load by muscle group

Description of the exercise

Main features

Pressing down in a block machine allows you to concentrate the load on the lateral head of the triceps, giving it a horseshoe shape that is clearly visible when viewed from the side. The more this head is developed, the wider the top of the arm appears when you look at it from the front. The downward press makes the dividing line between the biceps and triceps more visible. It is performed in 3-4 sets of 7 to 12 repetitions each at the end of training your triceps after bench press with a narrow grip, push-ups from the bench, extension of arms with a dumbbell from behind the head and is suitable for all groups of athletes, that is, beginners, professionals , people with average training.

Technique for performing triceps presses in a block machine

1. Attach a rope handle to the cable running through the top block. Step away from the machine a little and firmly grasp the handle with a neutral grip (palms facing each other). Place your feet parallel to each other or “staggered”, taking a step back with one foot.
2. Slightly, 10-15 degrees, tilt your torso towards the machine and move your elbows slightly in front of you. In the initial position, the cable is taut, and the hands are at shoulder level.
3. Keep your elbows very close to your sides, take a full breath and extend your arms down.
4. The entire set should not move your elbows, lean forward or squat. The upper arms, legs, and torso should be in the same position until the very end of the set.
5. When your little fingers are below your elbows, begin to slowly turn your hands and spread the handles in different directions to point your palms towards your hips when your arms are fully straightened.
6. Straightening your arms to the end, exhale and hold in this position for a few seconds.
7. Bending your arms, let the handle rise up until your hands are slightly above your elbows, and begin a new repetition.

Main muscles involved

1. To stretch the long head of the triceps in the starting position, you need to tilt your torso slightly forward, moving your elbows slightly in front of your body.
2. Do not loosen your grip while performing the exercise or extend your arms at the wrists. The turn of the hand should occur solely due to the rotation of the forearm around the outward axis, that is, its supination. The entire set, the wrist is fixed - the forearms and hands should be extended in a line.
3. When the hands are turned with the palms facing the hips, the contraction of the triceps increases.
4. The main load in this press usually falls on the lateral head of the triceps. But you can also make its long head work. To do this, you need to extend your elbows in front of your body.
5. You shouldn’t lean your torso too far forward or pull your elbows back, helping yourself to push the handles down. This loads other muscles.
6. You can use a fairly heavy weight on the down press, but it should not interfere with proper movement technique.

Shaped hands are a calling card and an indicator of excellent physical shape in men. Girls are also not averse to “putting things in order” in this area: the lack of muscle tone here spoils the impression even with well-developed buttocks and abs. Effective training of the 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 the upper block.

Which muscles get the load?

The main work in this exercise is performed by the triceps - the brachial 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 the forearm at the elbow joint. 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, teres major, 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

An exercise on a 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 who want to keep the muscles of the upper arms in good shape.

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 with a direct 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 a right angle is formed 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.

1. 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.
2. At the lowest point, the handle almost touches the hips. Here they stop for 1–2 seconds, further contracting the muscles being worked.
3. 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 with a reverse grip, a significant load is placed on the hands, especially the thumbs: 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 a neutral grip: the wrists are in an anatomically natural position, and the thumbs are facing each other.

1. Inhaling, as you exhale, begin to straighten your arms at the elbow joints, moving the handle towards the front of your thighs.
2. 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.
3. 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 the French press (performing exercises one after another without pauses for rest), can use extensions, combining them in 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 muscle before a basic program, as well as to warm 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 the training plan will be an attractive relief of the arms with clearly defined triceps.

Strength exercises are divided into basic and isolated. The first are those that involve flexion-extension in several joints and therefore work several different muscle groups. In the second case, movement occurs in only one joint and, accordingly, the block of muscles that are attached to it works. The peculiarity of training for arm extension on the upper block in a standing position is that all the emphasis falls only on the triceps.

Muscles involved and benefits of exercise

This mini-workout is aimed at working only one muscle group, namely the triceps. It, in turn, consists of:

• external (or lateral);
• middle (or medial);
• internal (or long) muscles.

They are the ones who work with the correct technique for performing a seemingly simple task. The remaining muscles - the back, abs, wrists - work statically, that is, they only provide stabilization.

The triceps as such occupies two-thirds of the volume of the arm, so maintaining it normally makes the limb visually beautiful by increasing its relief and shape. Women are especially concerned about the situation when the triceps sag and it seems that the whole body is flabby.

The following can be said about the benefits of working on the triceps:

• muscle strength develops;
• the triceps brachialis muscle is worked out in isolation and specifically;
• muscle relief improves;
• the hand visually looks larger;
• Pressing characteristics increase when performing basic exercises.

How to do it right

Despite the seemingly simplicity of the task, many, and especially beginners, do not always do it technically correctly. Because of this, the desired effect is very often not achieved. Therefore, further we will talk specifically about the technique of performing arm extensions on a vertical block downwards and about some tricks of execution.

Important! If you feel tension in any other muscle,except triceps, the training is being performed incorrectly!

Selecting a handle and grip

You can train triceps on a vertical block and in a block exercise machine. Many fitness trainers prefer the latter due to the fact that the roller is lower and therefore more convenient to distribute the load on the triceps.
Depending on which holder is used during execution, certain muscles work or the load on them varies:

• if you use the classic version, namely a straight handle and a regular grip, then the lateral and medial triceps muscles work;
• Holding the handle with a reverse grip works the long muscle group more.

The V-shaped plank is very popular in use, but it reduces the scope of the exercise, so a load of no more than sixty kilograms is usually selected for it.

Did you know? The largest chest muscles belong to the American Isaac Nesser. The girth of the chest is two meters minus ten centimeters. Heregularly He has been working out in the gym since he was eight years old.

If you use a rope as a holder, this complicates the exercise by a third and makes its amplitude wider, so this grip is recommended only for athletes with decent experience. Next we will talk about the technique of performing the classic conventional grip.

Execution technique

To do the exercise correctly, you need:

1. Go to the machine, select the desired handle holder and set it and the desired weight.
2. Stand by the apparatus so that the holder is approximately at the distance of your arms bent at the elbows.
3. The level holder should be positioned so that the shoulder and forearm form a right angle.
4. Bend your elbows and clasp the handle with your palms on top so that they are shoulder-width apart. The thumb is at the bottom.
5. Press your elbows to your body, straighten your back, “unfold” your chest and at the same time lean forward a little.
6. Choose a body position that allows you to feel its stability. To do this, you can slightly move one leg forward.
7. Extend your arms at the elbow joint so that the handle touches the front of the thigh surface, while exhaling.
8. Stay in this position for a couple of seconds.

   Important! You should not perform exercises on a vertical block if you have had recent injuries to the shoulder, elbow or wrist joints.

9. Bend your arms up to the starting position - inhale. This should not be done very quickly, but approximately twice as slow as the speed at which the arms were extended downwards.
10. Men perform three sets up to fifteen times each with a weight of up to twenty kilograms. Women should do the same amount of exercises, but with half the weight.

Video: technique for performing arm extensions in a crossover

It is very important to pay attention to the fact that the triceps are working, and for this you first need to do the exercise at a slow pace. This will help you choose the optimal body position and feel the work of other muscles if you are doing the exercise incorrectly.

From the very beginning, you need to try to perform the exercise technically in order to avoid mistakes, which will be discussed later.

Common mistakes

When performing this seemingly very simple exercise, mistakes are still made, namely:

1. The elbows are not pressed to the body, but widely spaced. With this setup, not only the triceps you need work, but also the latissimus dorsi, which is not correct. In addition, you cannot work with the required weight.
2. Bending of the wrists. We must remember that in this exercise the bend occurs only in the elbow joint. If the hands are bent, this is incorrect, since there is a load on this joint and other muscles begin to work.
3. Straight stance. If the body is not tilted, it will not be possible to do the approach correctly, since the latissimus dorsi muscles will be involved in the work.
4. Slouching while performing. It does not lead to errors in technique, but in the future it can lead to problems with the spine. When performing any strength exercise, your posture must be correct.
5. Position too close to the machine. If you use such a stance, then when extending the elbows will go back and the stabilization of the body will be lost.
6. Position too far in relation to the simulator. In this case, you will lean forward too much, which will overload the lumbar region and involve other muscles.
7. Initial back row. Many people make the initial effort using their back muscles. This is fundamentally wrong. The bend occurs only in the elbow and only the triceps works.
8. The gaze is directed to the side or down. The head should neither be tilted nor turned - you only need to look straight, concentrating on the technique.
9. Performing the exercise while sitting. This exercise can only be performed while standing.

Secrets and subtleties

Experienced athletes and coaches pay attention to some aspects that will help you master this exercise, namely:

• the first few times, perform the exercise slowly, focusing as much as possible on the technique;
• Don't choose too much weight;
• choose the correct position of the body: its upper part should only be slightly tilted;
• the forearms should be straight at the final lowest point;
• watch your elbows - they should be pressed against the body without moving backwards;
• for better training of the lateral muscle, you can perform extension with one hand;
• bend your arms up slowly;
• the legs should not be straight, but slightly bent at the knees;
• you need to stay at the peak load for a couple of seconds;
• Do not perform the exercise if you have shoulder pain.

What to replace at home

There are a number of triceps exercises you can do at home. The most popular of them are the overhead press using dumbbells with both one hand and two, the bench press with a narrow grip, the French press with weights. However, only the first of them is isolated.
You can try to make something similar to a vertical block using available materials.

To do this you need:

1. Take a tight rubber about two meters long.
2. Fold in half and secure at the ends - for example, on a wall bars.
3. Sew up the middle with thread so that the bar, located as in a simulator, fits there; it should be at the height of your bent elbows.
4. Next, perform the exercise in the same way as in the gym. Rubber tension will replace weight.

Triceps exercises need to be given due attention, because the relief, and therefore the beauty of your hands, depends on it. This is especially necessary for the fair sex. It is better to perform it in the gym, as a final refinement of the muscles of this group.