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Triceps is the most massive group of muscles in the shoulder, which, it would seem, does not need additional insulating load. After all, she gets enough training from the bench press and the standing press. But, if you look at the situation in the gym, you can find many people who strenuously perform the extension of their arms on the block while standing. Why ? Everything is very simple, despite the supporting load in many exercises, the muscle itself needs a deeper study.

And all because it is triceps extensor, that is, it consists of three separate bundles, each of which needs a separate study. And the point is not at all in external aesthetics, which can be ignored, but in the fact that without working out the lower "lateral" layer, you can easily run into a plateau. There is only one way out - isolating exercises.

Which heads work?

For consideration, it is better to take the safest and mechanically simplest exercise, namely, the extension of the arms on the block while standing. Why exactly it? Depending on the inclination of the case, you can easily work out the desired head, while not changing the mechanics itself. What else can boast such variability?

In general, all three heads work during operation with the unit:

• Lateral;
• Medial;
• Long.

What to combine with?

Since the extension of the arms on the block while standing is an isolating exercise, it must be correctly combined with the base. First of all, when working with isolation, you should forget about supersets (at least for novice athletes).

For a good warming up of the muscles before entering the block trainer, it is recommended to carry out 3-4 sets of bench press (without bending!) With a narrow grip. Additionally, you can add a set on the French press. To completely turn off the chest and deltas, in order to exclude the possibility of cheating on the way, it is worth using the heavy army press, or its sitting variation on the Smith bench. Only by turning off the side muscles from performing this exercise can you achieve maximum workout and isolation of the triceps extensor.

If the triceps, for some reason, is not worked out on the day of the chest, then extension of the arm in an incline with a low weight, or work on lifting dumbbells to the sides (to exclude deltas from work) is suitable as a recommendatory warming set. In this case, most of the load on themselves can be taken by pectoral muscles.

Note: With ideal technique, which is trained exclusively at work with small weights, you can not worry about the work of other muscles, since the load will fall solely on the triceps. But do not forget about warming up, which can be done with small weights or any other triceps set, including combining with flexor supersets.

How to do it right?

Despite the apparent simplicity, the exercise has its own nuances. The first thing you have to face is the selection of the correct handle:

• Straight wide;
• Straight slightly bent;
• V-shaped;
• Cord;
• Node.

If you are not a professional, then variations with a straight wide and slightly bent should be immediately cut off. For one simple reason - this will fix the wrong trajectory of movement, and most importantly - the hands will not be able to achieve naturalness in movement. Well, we must not forget that they must be parallel to each other in order to achieve a uniform load.

The V-grip is not a bad option, but it also limits the range of motion. The arms remain parallel, so when working with small weights (up to 60 kilograms), you can safely use it.

A knot would be the ideal solution. But it is not suitable for those athletes who have not yet fully learned the correct execution technique. Indeed, when working with him, you need to independently control the position of the hands.

How to approach the block correctly? Ideal exercise technique:

• Approach the block frame at an elbow distance from the handle of the simulator;
• Tilt the body slightly - about 10-15 degrees.

Important: The spine, as in the case of the rods, should be in deflection. No round shoulders or stooped back!

• Extend your arms parallel to each other.
• Unbend them by pulling to the belt.

Exercise variations

Despite the seeming simplicity of extending the arms on the upper block while standing, it has many variations. Starting from a change in emphasis, to a general study or reduction of injury risk for athletes during the rehabilitation period. Most popular techniques:

• One-handed thrust;
• With a rigid cord;
• Working with the lower block.

One-armed option

This exercise is very rarely used by beginners in the gym. The reason is very simple. His technique is somewhat more complicated than the classical one, and the load is distributed not only to the triceps but also to the posterior delta, which makes this multi-joint extension.

Execution technique:

• Stand right next to the block;
• Place one hand on the frame post and grab the handle with the other.
• Extend your arm, taking it slightly to the side.

The working angle changes dramatically, in view of the greater amplitude, all three heads and the rear delta are included in the work. Disadvantages include uneven working out of the left / right hand, and insufficient isolation. For those who want to multiply the load, try it.

Lower block

Extension of the arms on the lower block while standing is a block analogue of the French press. At the same time, judging objectively, he has more disadvantages than advantages in relation to free weight work. The main reason is the limitation of the amplitude, and the unnatural work in elbow joint... All this limits its use for people with elbow problems. In addition, limiting the amplitude leads to a decrease in the effectiveness of the exercise.

But, if for some reason you have this particular exercise in your program, you need to know how to do it with maximum efficiency and with minimal injury risk!

• Get on your knees with your back to the block.
• Bending your elbows, grab the handle.
• Get up off your knees, slightly straightening your elbows.
• Keep your hands as close to your head as possible.
• Do not forget about the parallel arrangement of the brushes in relation to each other.
• Straighten your arms straight up.

The only advantage of this option over the classic is the ability to maintain a static load in the lower part of the range of motion.

Cord

Extending the arms on the block with a cord while standing is not much different from other options. The only feature is the need to control the load between the hands.

At the same time, the use of a cord allows you to significantly expand the range of motion, making it more natural and less traumatic. Due to this, it is considered almost 30% more difficult to work with a fixed handle.

Contraindications

The only contraindication to performing this exercise within the standard training program are injuries to the elbow joints. In view of isolation, the entire load falls on them, so any departure from the technique can result in injury.

Versions with a block analogue of the French bench also have limitations for use after injuries of the shoulder joint, since the static load is carried out at an unnatural angle, which can lead to damage and serious injury.

Otherwise, the standing arm extension on the block trainer does not general contraindications.

Outcome

Extending the arms on the block while standing is a simple exercise that has been known since the 60s. Its extreme simplicity opens up room for variation. And most importantly, the features of the execution technique completely negate the need and effectiveness of cheating. So, with a classic stand, no body vibrations will help push the weight to the end.

It has several advantages:

• Deep muscle work;
• Almost complete isolation;
• Relatively low injury risk;
• High efficiency;
• Helps break through the strength plateau in the bench press.

However, it is not recommended to start isolation exercises for athletes in the first year of training using blocks. At this time, it is better to use free weights(for example, French bench press), and focus on circuit training using basic exercises... Since the isolation and emphasis of any of the extensor heads will not stand out without the impressive mass of the athlete.

At first, the triceps can be mistaken for an insignificant muscle, hidden from the eyes and "modestly" located on back side hands. However, triceps account for 2/3 of the entire arm. We conclude: the volume of the arm depends to a large extent on how well this particular muscle is developed. Are you interested? Let's continue then.

The triceps structure includes a triplet of muscle bundles. At the elbow, they narrow and merge into a common tendon. Due to this structure, the main function of this muscle is performed - extension at the elbow. In the course of performing any of the triceps exercises, all three muscle bundles are included in the work.

Basic triceps exercises

When performing a set of basic exercises, not only triceps work, but also others muscle groups. It is about the chest and shoulders.

In the process of performing the bench, he works intensively top area triceps, front deltoid muscles and upper muscles breasts.

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

During the exercise, all areas of the triceps are worked out. The main focus 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, deltoid and triceps are strained, which we extend the limb at the elbow.

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

Isolating Triceps Exercises

The group of isolating exercises includes those that involve only the triceps, the deltas 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, turn them into more "cut" ones.

During the exercise, all triceps muscles are included in the work. The greatest load is borne by the lateral and medial head. Back muscles are relaxed - the risk of injury is close to zero.

1. We stand in the block frame at top block.
2. We take on the straight bar with a direct grip and bend over it, fixing the position of the projectile not with the help of the strength of the hands, but due to our own mass.
3. We press the elbows to the body - in this position, the back muscles do not tense.
4. We smoothly unbend our arms at the elbow joints, linger at the end point for a second.

Breathing should not be forgotten. We unbend the limbs while inhaling, when returning to the starting position, we release air from the lungs.

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 used in most basic triceps exercises.

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

• Inhaling, lower your hand behind your head, trying to avoid movement in the shoulder joint. We lower the dumbbell down in a straight trajectory (to the shoulder) or slightly sloping (to the spine).
• Once at the lowest point, as we exhale, we unbend the arm until the elbow is fully extended. At this moment, we stop for a second and strain the triceps.

You should not tilt your body forward, backward - you can lose your balance. The back cannot be rounded - this position additionally loads the spine.

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

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

1. We sit on a bench, rest our feet on the floor. We take our straightened arms up, take a barbell with a bar from the assistant (we grab it with an upper grip). We straighten our arms and move them a little back from the crown - the starting position is accepted.
2. Hold upper part limbs motionless, while inhaling, we slowly bend our arms at the elbows, lowering the load behind the head.
3. We do not stop at the bottom point, we return our hands to their original position. Once at the start, exhale and contract your triceps.

When lifting the bar, the elbows should not extend forward. The area of ​​the arms from shoulder to elbow should be stationary throughout the entire exercise.

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

Due to this exercise, the triceps gains additional volume, becomes embossed.

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

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

Advice! At the initial stage, “do not chase the weights” - select the load so that you can perform the exercise at least 10 times.

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

1. We stand on the side of the lounger, bend over and rest against it with our palm, turning the latter towards ourselves. We take a dumbbell with the other hand. One of the knees can be placed on a sunbed. We bend the arm at a 90 degree angle, making sure that the elbow is at the level of the back or slightly higher.
2. We inhale, hold our breath and fully extend the limb due to the strength of the triceps. The forearm remains motionless. We remain in this position for a second and return to the "start".

The back must be kept parallel to the floor - then the triceps will work great.

Advice! In the process of doing the exercise, try not to jerk, the pace of work is smooth.

Regular implementation of a set of basic and isolating exercises will help to give the triceps volume and relief. In addition to the regularity of training, the technique of performing the exercise also plays an essential role. The slightest deviations from it will involve other muscle groups in the work - the effectiveness of the training will significantly decrease.

Be sure to read about it

Extension of arms on the block - formative 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 extension

At correct execution exercises, in addition to triceps, other muscles should not be included in the work. The only exceptions are the static stabilizers of the body and, in fact, the brushes 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 extension

This is the extension of the arms with the handle of the upper block. First, put on a weight of 5 kg and warm up. The exercise can be performed both in a block trainer (extension of the arms in a crossover), and in a back trainer with an upper block (there is a deadlift on latissimus).

The handle can be different - a short straight, curved, long, with which the pull is performed. Extending the arms on the block where the deadlift is done make sense only when other athletes are engaged in the block simulator.

So let's get started:

1. Hang up a short, straight handle. Grab it with a straight grip (palms down). Thumb above, not below.
2. The effectiveness of the load depends on the position of the elbows - the elbows should be pressed against the body. Bend your arms slightly 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 steadily as possible. The feet are already apart from the shoulders, the distance between them is 15–20 cm, if you put them on one straight line. In the event that 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 the weight of the body, we press the handle from above, as if hanging over it. This is to ensure that you are not holding the weight with your 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 triceps in isolation.
5. From the “arms bent” position, lower the weight down with the effort of the triceps. The elbows should not spread apart, they are pressed against the body all the time.

Do 10-15 warm-up reps while standing at a medium pace. Then hang the weight you want 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 set, your muscles will reach complete failure.

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

And don't forget - pulling during extension is undesirable. Only the triceps work.

Curved Bar Extension

The exercise is performed while standing. Use the curved handle to work the outside of the triceps. With its help, you turn your hands: the right - clockwise, and the left - counterclockwise. In this position, the load goes more to the external triceps bundle.

It is better to alternate the extension as follows: once a week you do an exercise with a straight arm, the next week with a curved arm. This will help you work your triceps from all sides.

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

Other options for extending the arms

In addition to the usual option, there is also a single extension of the arms in the crossover. This machine has 2 lower blocks that can be used to simulate the dumbbell press from behind the head.

The technique is as follows:

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

Repeat the movement 10-12 times in 3 sets.

This exercise option 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 press is not as convenient to do as with a dumbbell, but it is worth knowing about it in any case.

Place of exercise in the program

Triceps extension alone will not be enough to effectively work this muscle group. This is usually the final exercise at the bottom of the triceps.

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

If you combine the back and triceps, then you can do more hard workout for the extensors of the arms, but leave the work in the block trainer at the very end of the lesson.

Before you start exercising

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

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

Frequent mistakes when extending the arms

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

The most popular ones are:

1. Flexion of the brushes. The hand should be in line with the elbow. Usually, beginners bend them downward, increasing the stress on the wrist. Naturally, it can hurt after exercise.
2. The elbows are set wide apart. In this position, the latissimus dorsi are connected to fix the arms in the starting position. Focusing on triceps training will no longer work. And you won't be able to do the exercise with the right weight.
3. You do the exercise while standing absolutely straight. Now your body is fixed in starting position due to the muscles of the press and lats back... Again you are not making quality sets.
4. Often, beginners will slouch while doing the extension. Poor posture while weighed down can help you develop back problems. In this case, it is not critical. Still, develop a habit of doing all the exercises in gym with correct posture.
5. You got too close to the block. In this case heavy weight will pull you up, and to do the extension, you will pull your elbows back. And again, the fixation of the case is lost.
6. You are far away from the block. Therefore, you will need to lean forward too much, overloading the lower back. From the outside it looks very funny, so do the exercise in front of a mirror. If something is wrong, you will immediately notice.
7. The head is down, or looks to the side. If the mirror is on the side, keep an eye on the technique, but do not keep your head in the wrong position all the time. The correct position of the head is strictly straight.
8. Some first pull the handle from above with their backs, then lower it with their triceps down. It's not craving. You don't need to do this.
9. It also makes no sense to do the exercise while sitting - you have to work while standing.

Among other things, remember about correct breathing: the effort is always made during exhalation. We return the weight back on inhalation.

Today, athletes are increasingly using sophisticated arm training machines, and blocking triceps has become a very popular activity. Triceps is the triceps muscle in the back of the arm that connects shoulder joint with the ulnar, as well as with the scapula. This muscle contains three bundles (or heads): lateral, medial and long. Triceps function in the body to extend the arms in the elbow joints.

The main and basic exercises for the development of this muscle, in fact, are all kinds of extension of the arms - with a straight or curved barbell, with dumbbells. However, it is possible and necessary to add to them also triceps extension on the block - exercises of this nature will help to multiply the effect of the basic ones. After all, they allow you to achieve an even higher degree of load isolation.

Pumping the triceps muscle on a block simulator, in any of its variations, is precisely an isolating exercise. This makes the lateral and medial triceps bundle work. The inner (long) beam is practically not loaded during training on the block. Unless you grab the handle with a reverse grip. But classical technique doing exercises on the block implies just the usual grip, from above.

After fixing one of the handles on the block and setting the desired weight, you need to take the handle with a straight grip, choosing the most comfortable hand position. The main thing is that the grip should not be wide, but at a level slightly narrower than shoulder width.

When you perform the triceps extension itself, you need to make sure that the elbows are pressed to the sides and motionless during each movement. The back should be straight. It is allowed to tilt the body forward a little, but without rounding the back and slouching the shoulders.

Legs when performing extensions can be kept straight, or better - slightly bent in knee joints... It is also allowed to put one leg slightly forward (i.e., so that your feet are not on the same level). Here you just need to experiment and choose the position of the legs that will be the most stable and comfortable for you.

When the hands with the handle are in the highest position, we take a breath. And by unbending our arms, on effort, we exhale. At the final lower point of extension, it makes sense to take a short (second) pause in order to feel the peak muscle contraction. Hands should be fully straightened. So that the handle touches the upper thighs.

But at the top point of the hand with the handle should not be brought to the end a little, to the very top of their state. Since the muscles there are already relaxing, and the load is removed from them. We need, for a quality study, to ensure a constant load throughout the exercise. All movements should be slow, rhythmic and controlled.

If you follow all these subtleties of the correct technique, you will feel that it is your triceps that are clogged, and that other muscle groups are absolutely not included in the work. With the exception of the muscles of the forearm, which play an auxiliary and supportive role in the extension on the block.

When performing triceps extensions on the upper block, you can and should use all the handles for block simulator that only available in your fitness room. The small changes in grip that different grip types provide will help to work the triceps from different angles.

For example, the V-shaped grip is aimed at working out the outer part of the triceps, and the straight bar puts pressure on their long heads. According to many athletes, the deepest triceps pumping is provided by rope stick... It allows you to "reach" the deepest muscle fibers of the triceps muscle.

Whichever type of handle you choose, in any case, the classic triceps extension of the arms involves the execution of the deadlift only from the upper block. This exercise is done while standing. The legs, slightly bent at the knees, are located shoulder-width apart (or one leg is slightly extended, as if taking a half step forward, for greater stability).

Extend your arms on the block in such a way that only the elbow joint works. To do this, the elbows must be motionless, fixed in a position pressed close to the body. In no case should you turn the extensions into presses!

The classical and absolutely correct performance of this exercise does not imply any forward bending of the body. Because than stronger athlete leans forward, the more he will (willingly or not) help his triceps with weight own body... And this already removes a significant part of the load from the muscle being worked out. You only need to use the strength of the triceps, and nothing else.

To change the nature of the load and just for a change, performing exercises for triceps for extension in the block, it is worth paying special attention to the rope handle. That is, in addition to extensions using metal handles, you also need to include exercises with ropes or special straps with training.

This equipment allows you to stretch your triceps more strongly. The amplitude of movements will become close to the maximum if you extend your arms not just down, but down / to the sides (spreading them to the sides at the bottom point). So it will be more difficult to perform the exercise in compliance with the technique, therefore, the weight should be chosen less.

It is important to allow the cable with a rope handle, when performing biceps extensions in the upper block, to do the greatest range of motion, remembering to “catch” a second pause in the lower position of the arms, to ensure peak muscle contraction.

It is not without reason that the variety of hand extensions with a rope handle of the upper block is considered the most effective by many experienced athletes. After all, the rope handle provides a very high-quality isolated work and an exceptionally strong contraction of the triceps, with a predominance of the load on their lateral beams.

Another highly effective tool for working the triceps in a standing block is to do a curved grip extension. The curved metal handle facilitates a partial turn of the hands: the right hand - clockwise, and the left hand - counterclockwise. In this situation, the bulk of the load falls on the outer heads of the triceps.

This exercise is also done while standing. The trunk is not necessarily held in a strictly upright position for a given triceps movement in the block. To balance the stance, you can slightly tilt the body forward. Also to save correct position the body must not change the direction of gaze: all the time look straight ahead.

At correct technique performing this exercise, arms from shoulder to elbow are strictly perpendicular to the floor. This position does not need to be changed even when the arms are extended. This way you can achieve the best development of all the muscle fibers of the long head of the triceps. When lowering the palms turned to the sides down, a powerful contraction of the medial bundles of the triceps occurs (with an ordinary direct grip, the extension of the arms is performed by contraction of the long bundles).

Don't overdo it with weight bearing. If you overdo it with weight, then part of the load will inevitably go to other muscle groups, which will also be included in the work. And this completely deprives this triceps exercise of meaning.

Other options for extending the arms

It makes sense to try doing triceps block lifting in other ways. And not just try, but include the following exercises in your regular training program:

One-arm reverse grip triceps extension

This exercise is more technically challenging. However, if performed correctly, it provides an opportunity to focus the load specifically on the lateral bundle of the triceps muscle. In all other exercises, this part of the triceps is completely unused. Perform reverse grip extensions immediately after classic arm extensions, ensuring maximum range of motion. Then the triceps will be worked out most harmoniously. This exercise Recommended for experienced athletes, beginners should not waste time on it yet.

This is a kind of analogue of a single arm extension with a dumbbell - a press from behind the head - while sitting. Here, too, work is done on the lower, not the upper, block. You need to put a bench next to the block simulator-"frame", sit down to the simulator with your back, raise your hand and take it behind your head. Taking a single handle, you need to bend and unbend the arm at the elbow joint. To prevent the cable from touching your back, you will be forced to move your hand further behind your head, thereby increasing the range of motion, compared to the usual extension of the arm with a dumbbell from behind the head.

It must be borne in mind that any pull of the upper block on the triceps is an additional exercise, not the main one; insulating, not basic. Therefore, extensions alone will clearly not be enough to properly work out the triceps muscles. The basis for the growth of strength and volume of your triceps is French press, bench press with a narrow grip, etc. basic exercises. And, if the triceps extension in the block can be replaced with exercises with dumbbells, then nothing can replace the basic ones. They must be performed in any case.

Therefore, it makes sense to do triceps extensions in a block treasure, as in any simulator in general, as warm-ups and (or) as final-finishing in triceps training. When we set a goal to do a harder workout, then we need to better warm up and stretch the muscles, and only then do a couple of basic exercises with significant weights. And after them - give the muscles a control finishing move, for which the block "frame" is just perfect. This approach is rightly considered the most effective in modern bodybuilding, and since the days of Arnold and Franco Colombo.

A specific example of a similar triceps training program:

• Extension of arms on the upper block with a straight or ^ -shaped handle;
• Bench press with a narrow grip with a straight bar;
• French Curved Bar Press;
• Extension of the arms to the upper block with a rope handle.

All exercises are performed in three sets. The first approach is with a relatively light weight, allowing you to do 12-15 reps. The 2nd and 3rd approach - already with an impressive weight, allowing you to do cleanly (meaning, without breaking the technique) no more than 8-10 repetitions. And you can also use the block trainer-"frame" and in the case when, for example, I wanted to do an exercise with dumbbells, and in the gym all the dumbbells are busy (it happens, especially in the evening "rush hours").

A common practice is to engage in a split program, when neighboring muscle groups are worked out in one lesson. Or the opposite are antagonistic muscles. Therefore, it makes sense to train triceps together with pumping biceps or pectoral muscles.

In general, the barbell row is a relatively simple exercise that does not require any serious preparation. However, it is worth at the beginning of its implementation (in the first approach) to listen to the reaction of your body. The fact is that the elbow joint is very susceptible to all sorts of small, but painful injuries and sprains. In particular: never (!) Do arm wrestling, especially somewhere drunk at a party, without thoroughly warming up! Never jump onto the uneven bars or horizontal bar without a light warm-up.

Otherwise, you simply will not be able to do neither extension on the upper block, nor flexion on the lower block for triceps for several months. Pain in the elbow joint will interfere. So, if there are such sensations, then you do not need to overpower yourself: you should exclude the extension on the block from your program until recovery.

Pain in the wrists may also occur. Then you need to use a hand retainer, or also postpone this exercise "until better times." In any case, warm-up sessions are necessary before starting the load on such problem area like the elbow joints.

Site Master and Fitness Trainer | more >>

Genus. 1984 Has been training since 1999. Has been training since 2007 .. CCM in powerlifting. Champion of Russia and South of Russia according to AWPC. Champion of the Krasnodar Territory according to IPF. 1 rank by weightlifting... 2-time medalist of the Krasnodar Territory Championship in m / a. Author of over 700 articles on fitness and amateur athleticism. Author and co-author of 5 books.

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Date: 2012-05-29 Views: 695 945 Grade: 5.0

For which articles are awarded medals:

Major muscles -
Additional- no (with the right technique)
Complexity of execution- light

Extension of arms from the upper block

Weight and repetitions for beginners

For men: 10-15 repetitions of 15-20 kg. 2-3 sets.
For women: 10-15 repetitions of 5-10 kg. 2-3 sets.

Muscle group load

The load is indicated on a 10-point scale (total load is summed up)

Exercise Description

An even more effective option is when you take the straps instead of the handle. Thus, you lower your arms down and spread them to the sides, which allows you to better work out all 3 triceps heads. The bottom grip also makes sense. But for beginners it is better to do without it for now.

Main features

1. I advise you not to lean forward almost. The more you bend over, the more you will help yourself with your own body weight. In addition to the fact that you will unbend your arms due to the triceps, you will also press with your whole body from top to bottom. And this is cheating. 2. The elbows must be fixed in one position. Don't turn your arm extensions into presses. 3. In addition to the iron handle, you can also try to do it with ropes or special straps. Such straps allow you to turn your hands, palms up, at the top point. Which stretches your triceps more. Or you can still straighten your arms down and to the sides. This will cause an additional contraction in the triceps. But this is a little more difficult to do. Therefore, it is better to put less weight. 4. Try to straighten your arms all the way. 5. The back should be straight and the chest unfolded. For more stability, you can put one leg slightly forward.