Triceps is a triceps muscle of the shoulder, which consists of three heads - lateral, medial and long. It originates on the outer surface of the shoulder and shoulder blade and is attached to the olecranon. Its main task is to extend the arms in the elbow joint. To pump this muscle, you can perform various kinds of arm extensions in simulators or using dumbbells, barbells, etc. But many athletes try to pump triceps on the block, thus achieving complete isolation.

The triceps extension is one of the most effective exercises that is often performed by both men and women. You can pump the target muscle group in isolation, thanks to the work in the crossover (block simulator). You will achieve the following goals:

• Increase triceps strength.
• Purposefully pump the triceps muscle of the shoulder.
• Increase your arms in volume, and also make them more toned. Excess body fat will simply burn.
• Strength performance in heavy basic movements (such as bench press and deadlift) will increase several times.

It is very important to perform all movements technically correctly. Before training, warm up the desired muscle groups well.

Technical features of the exercise

Effectively simple enough. Follow the exact algorithm for performing movements.

Initial position

The athlete must approach the block simulator, and also attach a straight bar or rope handle to the handle of the upper block. Next, you need to set the desired weight burden. The position of the hands on the bar should be comfortable, the grip is straight, not too wide. Press your elbows into your body. The body can be tilted slightly, and the knees bent.

The process of doing the exercise

As you exhale, begin to unbend the bar down, work only with the help of the efforts of the triceps. The handle should touch the top of the thigh, fully straighten your arms. Hold your body in this position for a moment. Slowly return to the starting position, inhale. All movements are slow and controlled, you can not relax the triceps. Perform the desired number of repetitions.

Many athletes do this exercise with a reverse grip. Thus, the main load is transferred from the lateral head to the long head. You need to perform the exercise only due to the tension of the triceps. The pull of the upper block will help you effectively load the triceps muscle. Most often, this sports element is performed at the end of a workout. Work with relatively light weights.

The pull of the block for triceps is a fairly traumatic exercise. It is important to monitor the condition of the joint. Do not be afraid to skip a workout if you experience pain in the deltas or triceps. An athlete in one session should do only 3-4 sets of extensions on the block. The number of repetitions per set depends entirely on training goals and physical capabilities.

Common Exercise Variations

There are several options for performing this sports element. Experienced bodybuilders alternately perform a variety of exercises to effectively pump the triceps. The target muscle group does not have time to adapt to the load.

We create a quality training program

Consider your individual characteristics in order to draw up a quality lesson plan. Regular triceps extensions on the block will not be enough. You will not be able to qualitatively pump this muscle group.

Bodybuilders are most often engaged in. In one session, several muscle sections are worked out at once. Many men and women combine triceps and chest workouts. An effective training plan can consist of the following sports elements.

Name of the exercise	Muscle groups involved	Number of repetitions	Notes
Push-ups on the uneven bars	pectoralis major, triceps	Max number of times	Performed at the end of the warm-up. An alternative exercise is push-ups from the floor.
Bench press	pectoralis major, triceps, deltas	10 -12	Do 3-4 working sets. You can also exercise with dumbbells.
Breeding hands with dumbbells lying	Upper chest	8-10	You need to work at a slow pace. Perform the exercise on a horizontal bench.
french press	Triceps	8-10	Exercise with dumbbells or barbells. Work through the efforts of the triceps.
Extension of arms on the block	Triceps	10 -12	There are several variations of the movements, use different handles.

As we can see, the triceps are actively involved in pumping the pectoral muscles. Heavy ones contribute to an increase in overall muscle mass of the body.

You should not perform extension of the arms on the block very often. It is enough to pump triceps once a week. Thus, the muscles will recover well between sessions. You can avoid the effect of overtraining. In just a few weeks after starting the training, you will notice real changes. Triceps will become much larger and more prominent!

The extension of the arms on the block is one of the isolating exercises with which you can pump the muscles of the triceps. It is performed standing on a special simulator.

The exercise is very effective, so bodybuilders include it in their training program. Beginners also often pay attention to it. This exercise will be discussed in this article.

What muscles work when extending the arms on the block

When performing the extension of the arms on the block, all the muscles of the triceps are actively working. However, the greatest load falls on the lateral and medial head of this triceps muscle. Thanks to this, a beautiful relief of the hand is formed.

Exercise rules

The extension of the arms on the block is performed while standing, on a special simulator, but it can be done in different ways. However, the rules for all species will be the same. Here they are:

• Extension of the arms should be done only through the forearms in the elbow joint. The back and shoulders should remain motionless.
• Do this exercise only after warming up and basic exercises. You should not do it at the beginning of classes.
• Perform movements smoothly. Do not pull on the handle.
• During the exercise, strain your triceps as much as possible.
• Control your breathing. Extend your arms as you inhale, and return to the starting position as you exhale. Proper breathing helps to properly distribute the load on the muscles.
• Keep your elbows pressed to your body. This position will force the necessary muscles to work.
• When performing the exercise, bend your legs slightly at the knees. They should not be kept straight.
• Lean your body slightly, but keep your back straight.
• If you are just starting to train, then take the minimum weight. You can later increase it when your muscles get used to the load.
• If after doing this exercise your shoulders are very sore, then it should be abandoned. In this case, it is best to choose another option for pumping triceps.
• Do 15-20 reps and 3 sets.
• Exercise three times a week.

As already mentioned, this exercise is performed while standing, but you can do it in different ways, and which ones, you will learn about this later. Each of them pumps the triceps well.

Extension of the arms on the block with a direct grip

The exercise on the upper block with a direct grip is performed as follows:

• Set the required weight on the projectile. Initially, it should be small, but gradually it will need to be increased. Stand facing the simulator. Place your hands on the handle so that your palms are on top of it, i.e. grab the handle with a straight grip. In this case, the palms should be at a distance slightly narrower than the width of the shoulders. Keep your back straight, bend your legs slightly at the knees and place them shoulder-width apart. Keep your toes parallel to each other. Tilt your body a little.
• Take a deep breath and lower your arms down. They should be straight. At the same time, tighten your triceps. Freeze in this position for 3 seconds.
• Exhale and come back. Repeat the exercise for the required number of times.

Extension of arms on the block with a reverse grip

This extension of the arms on the block allows you to better pump the lateral muscle of the triceps. It should be done in conjunction with the previous exercise, or more precisely, immediately after it. It is also performed standing, on a special simulator.

The technique for performing the exercise on a vertical block with a reverse grip will be as follows:

• Set the weight you need on the projectile. Stand facing the simulator. Grasp the projectile with a reverse grip, i.e. palms should be located at the bottom of the handle. Keep your elbows close to your body, and keep your arms slightly more than shoulder-width apart. Bend your legs slightly at the knees, lean your body forward slightly.
• Take a deep breath and lower your arms down. Fully unfold them. In this case, the triceps should be as tense as possible. Freeze in this position for 3 seconds.
• Exhale and come back. Exercise on the upper block with a reverse grip should be done 15-20 times.

Extension of the arms from the upper block with a rope handle

This exercise on the upper block is considered the most effective for triceps.

The technique for its implementation will be as follows:

• Stand facing the machine and place your hands on the handle so that your palm is on top of it, i.e. direct grip. Press your elbows tightly against your body. Spread your legs shoulder-width apart, bend your legs slightly at the knees, lean your body forward a little.
• Take a deep breath and straighten your arms. At the very bottom end of the handle spread in different directions. Hold this position for 3 seconds.
• Exhale and come back. Without rest, immediately do 1 more repetition, and so on, until you complete the required number of times.

The extension of the arms on the block helps to pump the triceps muscles well, but it should be performed in combination with other exercises for this muscle. Only in this way can you achieve the desired result.

My respect, dear readers, admirers and all those who came to our light! Wednesday is on the calendar, which means the time for a technical note on And today we'll talk about the extension of the arms on the block. After reading, you will learn all about the muscle atlas, the benefits and execution technique, the second part will be devoted to the practical aspects of training and evaluating the effectiveness of the exercise.

So, make yourself comfortable, we'll begin.

Extension of the arms on the block. What, why and why?

It is one of the most popular women's hand exercises and many ladies use it to get rid of the “jelly” at hand. As we all know, young ladies do not really like such shells as barbells and dumbbells, but various blocks and simulators cause wild delight in them, which is why the extension of the arms on the block is so popular among the female audience of gyms. However, one often sees how each beauty tries to bring something of her own into the exercise, so to speak, add a gag zest, bring her own unique charm. Whether it is necessary to do this and how, in general, to correctly perform block extensions, we will talk in this note.

Note:

For better assimilation of the material, all further narration will be divided into subchapters.

Muscular atlas

Exercise belongs to the class of isolating, single-joint. The target muscle group is the triceps, which 2/3 manual volume and responsible for cosmetic, i.e. “talk-cold” :) kind of hand.

Muscular ensemble exercises include:

• target muscle - the triceps muscle of the shoulder;
• stabilizers - latissimus dorsi, teres major, rear delta, pectoralis major (sternal head), pectoralis minor, lower trapezium, rectus/oblique abdominal muscles, wrist flexors;
• antagonists-stabilizers - the extensor muscles of the spine.

Advantages

By performing a block extension, you will receive the following benefits:

• development of triceps strength;
• targeted and isolated study of the triceps muscle of the shoulder;
• more toned arms / sculpted arm musculature (decrease in coldness);
• larger hand;
• increase in pressing characteristics in basic exercises.

Execution technique

The exercise of extending the arms on the block is not technically complex, but it is not without its subtleties. The step-by-step execution technique is.

Step #0

Go to the upper block and install the corresponding handle (straight or inclined bar), then equip the machine with a specific weight. Place your hands, with a shoulder-width or slightly narrower grip, on the handle from top to bottom. Standing up straight with a slight tilt of the body forward on slightly bent knees, lower the handle until a right angle of the forearms with the shoulder is formed. Keep your elbows close to your body. This is your starting position.

Step #1

Using only triceps strength, in an isolated motion, bring the bar down until it touches your front thigh and your arms are fully extended, exhale through this part of the movement. Linger on 1-2 account in a reduced position, additionally squeezing the triceps. From a compressed position, slowly and under control return the bar to the PI, exhaling a breath. Complete the prescribed number of repetitions.

In the picture version, all this disgrace looks like this:

On the move so...

Variations

In addition to the classic version of the extension of the arms on the block, there are several variations of the exercise, in particular:

• with rope handle;
• reverse grip;
• with different types of handle (straight, EZ, V).

Secrets and subtleties

To get the most out of the exercise, follow these guidelines:

• squeeze the projectile down solely due to the isolated work of the triceps;
• at the bottom point, fully straighten your arms and hold the contraction for 1-2 sec;
• do not throw the weight back up, but slowly and under control accompany it throughout the entire trajectory of movement;
• keep your elbows firmly pressed to the body;
• do not stand on straight legs, but slightly bend your knees and move your body forward;
• use the exercise last in the PT of the hands as a finisher;
• at the initial stage, do not use too large weights;
• if your shoulders hurt (front delta) then do not use this exercise;
• numerical training parameters: number of sets 3-5 , repetitions 10-15 .

Actually, this is all theoretical information, now we will analyze some practical points.

Is the arm extension on the block an effective exercise for triceps?

A team of scientists from the University of Wisconsin, led by Dr. Porcari, decided to identify the best female triceps exercises in terms of electrical muscle activity. During the experiment, it was found that out of the 8 most popular exercises, the extension of the arms on the block takes 5 (with rope) and 6 (with straight handle) places with EMG values 74+-22.64 And 67+-20.48 . The push-up exercise with a narrow grip in a triangle position was recognized as the best.

Thus, we can conclude that yes, the extension of the arms is quite effective, but it is better to use them at the end of a manual workout.

Handle VS rope. What to choose?

In fact, it all depends on the goals of the athlete and different handles affect the triceps in different ways. In particular, the rope allows you to “reach” the deepest muscle fibers of the triceps and has a fuller range of motion.

Different handles work the triceps from different angles, for example, the v-handle is more targeted at the outer triceps, while the straight bar is more focused on the long head. Conclusion - choose a handle based on your manual goals (pull up lagging zones).

Well, perhaps that's all, now let's sum up and say goodbye.

Afterword

Another technical note has come to an end.

Today we dealt with the extension of the arms on the block and there is one more exercise in your hand tools. Of course, theory is nothing without practice, so we finish reading the article and blow into the hall for a run-in, let's move!

PS. do you use block simulators in your hand workouts, yes, no?

P.P.S. Did the project help? Then leave a link to it in the status of your social network - plus 100 points to karma, guaranteed :).

With respect and gratitude, Dmitry Protasov.

What muscles work in exercise

Main muscle group: lateral bundle of the triceps muscles of the hands
Additional group: if done correctly, no.
Type of exercise: insulating
Complexity: for newbies

How to do an extension from the top block while standing down

The triceps block press belongs to the category of isolation exercises for one of the heads of the triceps. Properly performed traction involves only this particular bundle of muscles. The load contributes to an increase in the relief and shape of the hands.

How triceps extensions look in motion (video)

Advantages

To perform traction from the upper block, you will need a cable simulator. The exercise does not involve other muscles, except for the triceps. Performing the extension of the arms from the upper block is aimed at achieving the following goals:

increase in the strength of the triceps muscle;
the formation of the relief of the hand;
reduction of skin "wings" in the shoulder area;
increase in the volume of the hand;
strengthening of pressing characteristics.

Execution technique

The exercise actively engages only the triceps, as well as the stabilizers of the body to hold the position and, in fact, the muscles of the hands that hold the block handle. If you feel tension in any other muscle group, the extension of the arms on the block while standing is performed incorrectly.

1. Install the desired handle on the upper block, select an adequate weight.
2. Grab the handle.
3. Stand straight (a slight tilt of the body forward is quite acceptable), legs slightly bent at the knee joints.
4. Keep your back straight and your chest turned out.
5. For good stability, you can put one foot forward a little.
6. Lower the handle so that a right angle is formed between the forearm and shoulder.
7. Keep your elbows close to your body.
8. Extend your arms so that the bar touches the front of the thigh.
9. You need to unbend your arms with some effort. The speed of upward movement should be one and a half to two times slower.
10. At the bottom point, stop and fix the position for 1-2 seconds.
11. While inhaling, return to the starting position.
12. Perform the desired number of repetitions.

For men: 10 - 15 times with a weight of 15 - 20 kg in 2 - 3 sets.
For women: 10 - 15 times with a weight of 5 - 10 kg in 2 - 3 sets.

Exercise Options

In addition to the classic grip, the pull of the upper block on the triceps is performed in the following modifications:

Working with straps. Thus, the arms are lowered and spread apart, which makes it possible to work out not only the lateral group of the triceps much more effectively, but all 3 heads together.
Reverse grip redistributes the load on the thumbs, which may require additional training of the hands.
Techniques with straight and slightly bent handles can lead to incorrect trajectory and are therefore not recommended for beginners.
The rope handle provides an isolated load and the greatest contraction of the triceps muscle.
The V-handle is a fairly popular modification, but it also reduces the scope of the exercise. The technique is used to work with weights up to 60 kg.
The knot requires maximum control of the movement of the hands and is also contraindicated for those who have not yet mastered the correct movement technique.
The one-handed version is rarely recommended for beginner athletes. This technique is an order of magnitude more complicated than the classical one. A large amplitude of movement changes the angle of study, using all three extensor bundles, as well as the posterior delta, under load. The disadvantages of the modification include the impossibility of uniform study of both hands, and insufficient targeting.
The extension of the triceps on the block with a cord significantly expands the amplitude of the exercise, makes it more natural and reduces the risk of injury. However, the technique is one third more difficult than exercises with a fixed handle.

Common mistakes

Brush bending. Keep your elbows and bones at the same level. Bending the hands will increase the load on the wrist and additionally use the latissimus dorsi muscles to perform the exercise. The level of load on the triceps will decrease, the exercise will lose its effectiveness.

Straight body. Fixing the body in the starting position due to the muscles of the press and the latissimus dorsi or stoop contributes to the development of problems of the spine.

Small distance to the block. The weight will pull up, and the exercise will require the elbows to be pulled back. The load is redistributed to other muscles, and posture is also disturbed.

The block is too far. Excessive leaning forward will load the lower back.

Head down or looking sideways. Keep your head strictly straight, this contributes to normal posture and body position.

Nuances

To most effectively load the triceps on a vertical block, follow these recommendations:

squeeze the bar only at the expense of triceps;
at the lowest point of the forearm should be straightened;
don't throw the weight back up quickly;
press the elbow joints to the body and do not turn back;
use adequate working weight;
do not exercise if you feel pain in your shoulders or elbows.
for greater isolation of the lateral head, you can perform the exercise with one hand.

Contraindications

Lifting the block while standing is not performed after damage to the elbow joints.
It is not recommended to perform a block press after operations.
If you have recently had a wrist injury, it is recommended to reduce the aggravating weight by 40% of the usual.

Extension of the arms on the upper block while standing video exercise

Conclusion

The standing block extension is a relatively simple exercise that has a large number of variations. Technology advantages:

effective study of the lateral head of the triceps;
complete isolation of a muscle group;
low risk of injury;
high efficiency.

The triceps pulldown exercise is recommended as a final triceps workout when heavy weight exercises have already been completed. The most effective combination of traction on the block with triceps bench presses, push-ups from the bench and various modifications of the extension of the arms.

Starting isolation exercises with blocks in the first year of training is not recommended. Isolation and isolation of individual heads of the triceps is impossible without impressive relief and a large volume of the arm.

The extension of the arms on the block is performed in a special one, which is present in every hall. Depending on the grips, handles, you can effectively work out each bundle of the triceps, isolated from the rest of the muscles. Everyone can choose exercise options for themselves - a beginner and a professional.

Features and anatomy of the exercise

This exercise is good. loads all bundles of triceps: medial, lateral, long, and also the ulnar muscle. This is an easy version of the regular grip triceps block exercise because it uses fewer muscles than other variations. This technique allows a beginner to work out the triceps with high quality, having learned to feel the muscle, other options can be included in the training of more trained athletes, or after a month of introductory classes.

Technique and options for extensions in the block

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

1. Stand facing the Crossover, take the straight handle of the upper block with an overhand grip along the edges.
2. Place your feet hip-width apart and press your elbows into your body. The forearms are relaxed, the handle is at shoulder level.
3. Exhale: extend your arms without lifting your elbows, lowering the handle completely to your hips.
4. Inhale: bend your elbows smoothly and without jerking.

To increase volume, do 4х8–12.

Straight handle extension with reverse grip

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

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

As usual - 4x8-12.

Extension of the arms from behind the head in the Crossover

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

1. Grab the handle of the upper block with a regular grip from the bottom along the edges, then turn around with your back to the simulator.
2. Tilt the body forward, and take a step forward with one foot - for stability, pressing the elbows as close to the head as possible.
3. Maintain shoulder position. The elbows are bent, the handle is closer to the back of the head.
4. Exhale: unbend your elbows completely, in the direction forward above the crown.
5. Inhale: gently relax your muscles and move the handle behind your head, keeping the slope.

Choose your working weight for 4x8–12 times.

Extension from the upper block with one hand

Extension with one hand with a reverse grip with a special handle connects to work all the bundles of the triceps, but more lateral, as well as the triceps tendon and the ulnar muscle. This technique will allow you to work out concentratedly each hand separately, without helping the stronger side.

1. Facing the block, place your feet steadily, with one hand under grip from below, take a narrow handle for one hand.
2. Press the elbow of the working hand to the body, as in other options, the second hand is on the belt.
3. Exhale: extend the elbow completely without twisting the hands, keeping in a straight line with the forearm.
4. Inhale: Relax and bend your elbow to its original position.
5. Repeat for each hand 4х8–12.

Extension with ropes, from the upper block

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

1. Facing the block, grasp the ropes with both hands. Position your elbows, as usual, pressing against the body. At the top point, the palms are naturally close to the ropes.
2. Exhale: unbend your elbows, spreading your arms from the middle of the movement to the sides of the hips. At the end of the movement, bring the hands in a straight line with the forearm. Contract the triceps as much as possible at the lowest point, feeling a strong tension.
3. Inhale: return the ropes to the starting position.

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

And also exists curved handle to work out the triceps from the upper block, this option includes the same bundles as the ropes, it only facilitates the grip and extension technique at the bottom point. It is performed in the same way as the classic extension version.

Extension of arms with ropes from the lower block

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

No need to take huge weights, the block will pull the body back, the technique will be lost and the load on the spine will increase.

A good way to work out triceps for professionals.

1. Take the edges from the lower block with both hands. Raising the handles over your head, turn your body with your back to the simulator.
2. Take one foot step back for stability and tilt the body slightly.
3. Raise your arms above your head, keeping your elbows close to your head. The brushes start moving from the back of the head.
4. Exhale: extend your arms as much as possible, feeling the tension of the triceps.
5. Inhale: slowly lower the ropes behind your head.

So 4x8-12.

Triceps training in Crossover blocks implies high-quality and isolating technique, not strength work (up to 8 repetitions). Choose light weight, perform up to 12 times, most importantly, the burning sensation of the triceps.

Perform arm extension on a block with a large weight girls it’s not worth it, 15-20 repetitions with handles with a grip from above are enough, work with a reverse grip for the forearm is not needed for the weaker sex.

Top crossover triceps exercises in video format