Triceps extension on the upper block. Triceps training in the gym. Extension of arms with dumbbells
Relief hands are a visiting card and an indicator of excellent physical shape in men. Girls are also not averse to "tidying up" in this area: the lack muscle tone here it spoils the impression even with well-developed buttocks and abs. Effective training hands, including triceps, along with basic exercises, should also include isolating movements, for example, extensions on the block.
Extension of the arms on the block: what is the essence of the exercise
To perform this movement, you will need a crossover simulator - a block-type power structure that is available in almost all gyms. Extension is done on top block.
What muscles are being stressed?
The main work in this exercise is performed by triceps - shoulder muscle, formed by three bundles: long, lateral and medial. It anatomically passes into a tendon attached to the olecranon of the ulna. The task of the triceps muscle is to unbend the forearm at the elbow joint. The long head of the triceps helps move the shoulder joint.
The triceps account for approximately 2/3 of the muscle volume of the shoulder, so this muscle directly affects the relief of the arms.
The static load in extension is received by:
- muscles of the back (the latissimus dorsi, teres major muscles, extensors of the spine);
- posterior bundles of deltoids;
- pectoral muscles;
- the lower zone of the trapezium;
- abdominal muscles;
- wrist flexors.
This exercise is insulating, because it involves one joint - the elbow. For this reason, it is not recommended to use big weights: single-joint distribution of the load leads to a distortion of the technique and increases the risk of injury.
The benefits of extensions on the block
exercise on vertical block, performed after training with free weights, creates a concentrated load on the triceps, contributing to a clear drawing of 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 by changing handles and experimenting with different types of grips. This will allow you to work out the target muscles from different angles and avoid a training plateau.
Working out triceps in a crossover is a suitable option for girls who do not aim to build up muscle mass and striving to keep the muscles of the upper arm zone in good shape.
Variability of arm extensions on the block: types of handles
Before proceeding with the extension, you need to decide on the choice of the handle.
To work on the triceps, a short straight handle is often used. It can be used for forward and reverse narrow grip.
If there is no short handle in the gym, it is permissible to do wide extensions - it is usually used to train the back on a vertical block.
For a comfortable position of the brushes, it is convenient to use the V-shaped handle.
Working with a curved handle allows you to arrange the brushes in a special way: the right one - clockwise, and the left one - in the opposite direction. In this case, the emphasis of the load will shift to the outer beam of the triceps. In addition, the curves on the handle create a more comfortable position for the elbows and reduce the load on this area.
You can qualitatively work out the triceps muscle with the help of a rope handle. Here you will have to exercise with a neutral grip, so the load on the elbows will be minimal.
If the athlete prefers to perform extensions with each arm in turn, a D-handle will suit him.
Not every gym has all of the listed types of handles, however, the variability of the exercise in question allows you to exercise with the equipment that is available: training will not become less effective from this.
Classification of standing exercises: extensions on the 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 is fixed high in it, and there is no possibility to adjust the height.
Before starting the lesson, they select the desired handle, fix it on the upper block and determine the working weight.
Classical extension of the arms down using the upper block
The basic version of the triceps extension is considered to be training using a straight handle, which is taken with a straight (upper) grip slightly narrower than shoulder width. Such a grip will allow you to qualitatively work out the medial and lateral heads of the triceps muscle.
Having settled down facing the device, they take the handle and lower it until a right angle is formed between the shoulder and forearm. The body is kept level, slightly inclined forward, with a fixed natural deflection 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.
- After inhaling, with a uniform effort of the triceps, the handle is taken to the bottom until the arms are fully extended. The most difficult segment of the movement is done on the exhale. Only the forearms should move.
- At the bottom, the handle almost touches the hips. Here they stop for 1-2 seconds, additionally reducing the muscles being worked out.
- With controlled and slow movement, resisting inertia, while inhaling, we go up to the initial position.
Do 15 times in 3 approaches.
Reverse grip extensions
Unlike the "classics", here the handle is taken with a grip from below. This method is used if you need to shift the emphasis of the load on the long head of the triceps.
When working with a reverse grip, the hands, especially the thumbs, have a significant load: when they are not strong enough, the handle can slip out. If it is this way of performing extensions that is important for an athlete, it makes sense to additionally strengthen the hands with special exercises for better training.
The main movements in this exercise are done similarly to the classic extensions on the block.
Experienced athletes who train triceps on a reverse grip block often perform this exercise with each arm in turn using a D-shaped handle. This technique allows you to slightly turn the hands, working in a more comfortable position.
Triceps on traction block using a rope handle
The rope handle, 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 a greater amplitude, activating the deepest fibers of the triceps.
Having decided on the weight and fixing it on the upper block rope handle, are located facing the simulator. In this exercise, a neutral grip is used: the wrists take an anatomically natural position, the thumbs look at each other.
- After inhaling, on exhalation, they begin to unbend the arms in the elbow joints, moving the handle towards the front surface of the thighs.
- At the lowest point, the palms should be turned back, and the thumbs should be towards the hips. To increase the working amplitude, the arms below are spread slightly to the sides. Here you need to stop for 1-2 counts, straining the triceps.
- On inspiration, with a controlled movement, they take their original position.
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
Extending the arms down on the block: common mistakes
A simple movement in a block simulator is often performed in violation of technique. This reduces the effectiveness of the lesson and makes it traumatic.
- Incorrect position of the body: absolutely even position (excessive activation of the abdominal and back muscles will not allow high-quality loading of the triceps) or stoop (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 an excessive load. The ideal distance is about half a meter from the simulator.
- Leading the elbows away from the body to the sides or forward. In this situation, the triceps does not receive full study, since the emphasis of the load partially moves to the deltoids and back muscles.
- "Throwing" hands to the starting position. This movement is made slower than extension, while maintaining muscle tension.
- Pull the handle down with the effort of the muscles of the back. Exercise in this version loses its meaning, since the role of triceps is secondary here.
- Jerk movements and the inclusion of inertia in the work.
- Extension in sitting position. 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 a violation of the technique and the activation of other muscle masses.
Proper block extension technique involves isolated activation of the triceps muscles (not counting the musculature working in static). 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 bench press in the crossover for triceps: recommendations
The movement in question will fit perfectly into the triceps training plan as a final exercise. It will complement the basic program for the development of this muscle (bench press with a narrow grip, push-ups on the uneven bars).
Since the target muscle is already tired after a heavy basic training, you should not use large weights in extensions on the block. It is better to work in a multi-rep mode with medium weights, performing 15-20 reps per set.
Those who prefer to train on the superset system, including french press(perform exercises one after another without pauses for rest), can use extensions, combining them in a series with multi-joint movements. The first exercise in the set is recommended to put the basic, and then continue the lesson, moving into a crossover. Such series may consist of exercises for one muscle group or for the development of antagonist muscles (triceps-biceps).
Video: Triceps Superset Using Vertical Block Extension - Execution
When training in a block simulator, you can quickly and easily change the working weight. This feature is used by doing extensions according to the “pyramid” principle: several approaches follow one after another without rest with successive weight loss.
Experienced athletes use this exercise as a movement to pre-fatigue the triceps muscle before basic program and also for warming up.
The 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 will increase the effectiveness of classes. The result of the inclusion of extensions in training plan there will be an attractive relief of the hands with a clearly traced triceps.
At first, triceps can be mistaken for an insignificant muscle, hidden from view and “modestly” located on the back of the hand. However, the triceps account for 2/3 of the entire arm. We conclude: the volume of the arm to a greater extent depends on how well this particular muscle is developed. Interested? Then let's continue.
The structure of the triceps includes three muscle bundles. In the elbow area, they narrow and merge into a common tendon. Due to this structure, the main function of this muscle is ensured - extension at the elbow. During the performance of 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's about the chest and shoulders.
In the process of doing the press, the upper triceps area intensively works, the front deltoid muscles And upper muscles chest.
Advice! For beginners, it is better to give preference to the EZ neck - it is easier to fix the position with it.
During the exercise, all areas of the triceps are worked out. The main emphasis falls on the lateral head.
Advice! For beginners, you can place your palms on the bench a little wider - it's easier to fix elbow joints.
When performing the exercise, the pectoral muscles, deltoid and triceps are strained, which we unbend 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 apart throughout the exercise.
Triceps isolation exercises
The group of isolating exercises includes those that involve only triceps, 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, to turn them into more “cut through”.
During the exercise, all the muscles of the triceps are included in the work. The greatest load is taken by the lateral and medial head. The back muscles are relaxed - the risk of injury is close to zero.
- We stand in the block frame at the top block.
- We take a 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 weight.
- We press the elbows to the body - in this position, the back muscles do not tense.
- We smoothly unbend our arms in the elbow joints, linger at the end point for a second.
Don't forget about breathing. We unbend the limbs while inhaling, when returning to the starting position, we release air from the lungs.
By extending your arms with a dumbbell from behind your head, you load the long head of the triceps muscle to a greater extent. It is rarely involved in most basic exercises for working out the triceps.
- We sit on the edge of the sunbed, rest our feet on the floor. We take a dumbbell with the hand that we will train. We stretch the limb above the head until it is completely straightened in the elbow joint.
- Inhaling, we lower our hand behind the head, trying to avoid movement in shoulder joint. We lower the dumbbell down in a straight path (towards the shoulder) or slightly oblique (towards the spine).
- Once at the bottom point, on the exhale we unbend the arm until the elbow is fully extended. At this point, we stop for a second and strain the triceps.
Do not tilt your body forward or backward - you can lose balance. The back cannot be rounded - this position additionally loads the spine.
Advice! If on initial stage training, it is not possible to keep the elbow joint motionless, you can hold it with the hand of the opposite hand.
During the exercise, movement is observed only in the elbow joint. The lateral and long head of the triceps works.
- We sit on a bench, rest our feet on the floor. We take the straightened arms up, take the barbell with the neck from the assistant (we grab it with the upper grip). We straighten our arms and take them a little back from the top of the head - the starting position is accepted.
- We hold upper part motionless limbs, while inhaling, slowly bend our arms at the elbows, lowering the load behind the head.
- We do not stop at the bottom point, return the hands to their original position. Once at the “start”, exhale and tighten the triceps.
When lifting the bar, the elbows should not stretch forward. The area of the arms from the shoulder to the elbow should be motionless during the entire exercise.
Advice! The exercise is best done with an EZ bar.
Due to this exercise, the triceps acquires additional volume, becomes embossed.
- We stand in front of the block so that the hand is parallel to the hummock. Grasp the fixed part of the block with your free hand. The body is slightly forward, the leg of the same name to the involved hand is set back. We take the handle with a reverse grip.
- We inhale, pull the handle down, fully extending the arm at the elbow. At the end point, exhale and tighten the muscle even more.
- We return the hand to its original position slowly, feeling resistance.
During the work, the back should be kept still. 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 complete the exercise at least 10 times.
The exercise allows you to pump all three heads of the triceps in the lower part. It is indicated in the presence of disproportion of the triceps muscles.
- We get up on the side of the sunbed, bend over and rest against it with our palm, turning the latter towards us. We take a dumbbell with the other hand. One of the knees can be put on a sunbed. We bend the arm at an angle of 90 degrees, making sure that the elbow is at the level of the back or slightly higher.
- We inhale, hold our breath and fully unbend 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 performance of a set of basic and isolating exercises will help to give volume and relief to the triceps. In addition to the regularity of training, the technique of performing the exercise also plays a significant role. The slightest deviations from it involve other muscle groups in the work - the effectiveness of the training will decrease significantly.
Be sure to read about it
Triceps is triceps 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 which 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 install desired weight weights. 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
Many athletes do this exercise 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 doing 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!
Triceps extension from the upper block - an isolating exercise focused on working out the triceps muscle, giving the main load to the lateral bundle of the triceps muscle.
It is this part of the triceps muscle that stands out well on the outside of the shoulder. Exercise allows you to perfectly work out the shape and relief of the triceps.
Main working group muscles: triceps (lateral bundles).
Auxiliary group: elbow muscle.
Triceps extension from the upper block - execution technique.
1. Take the starting position by grasping the handle of the cable trainer with the upper block, medium grip, from above. The elbows are tightly pressed to the body.
2. Lean forward a little so that the entire load falls on the middle muscle bundle. Watch the position of the body so as not to lose balance, put your feet shoulder-width apart.
3. Pull the handle of the machine to chest level to start the movement.
4. Set the weight on the simulator so that you complete the required number of repetitions.
5. While inhaling, straighten your arms at the elbows with a downward movement, pressing the handle. Extend your arms completely, following the contraction of the triceps muscle, pause at the bottom point.
6. Then return the weight to the starting point, slower than lowered. Concentrate all your attention on bending the arms (negative phase), this will properly load and tire the triceps.
7. Throughout the range of motion, only the elbow joints work, the shoulders and wrists are absolutely static. Do not put on the simulator big weight, otherwise the entire load will fall on the lower back!
You can also perform the exercise using a rope handle.
The following 15 triceps exercises for men (with accompanying videos) focus on developing the triceps, big muscles on the back of the shoulder. In fact, they can be used in their workouts for girls, the difference will only be in working weights and drawing up a training program.
Select any exercise to watch the corresponding video. At the end of the article you will find 3 triceps training programs, as well as links to articles about other muscles. The exercises that will be discussed are grouped in the following order:
- Barbell exercises;
- Exercises with dumbbells;
- Exercises in the block simulator;
- Exercises using your own weight;
- Exercises in other simulators.
Triceps exercises with a barbell
Curved Barbell Press (EZ Bar)
The barbell triceps press is a good muscle-building exercise that can be done while sitting or standing. If you have lower back problems, then a sitting position is preferable. This exercise works all parts of the triceps and is usually performed with an EZ bar, although a regular bar will also work. For more emphasis on the triceps, use a grip close to the middle. Do not take too narrow a grip - this can put pressure on the elbows. Reduce the working weight if you cannot perform the exercise without spreading your elbows to the sides.
Lying EZ bar extension
The EZ bar extension is one of the most simple exercises on the triceps to increase muscle and strength. This exercise works all the muscles of the triceps, but it is especially effective for working on its upper part. Due to the specific position of the elbows in this exercise, too much weight or improper technique can lead to elbow injury. If you experience pain in your elbows, then keep your shoulders at an angle to your torso, not perpendicular to it, and don't let your elbows turn out to the sides during the exercise. Small movements of the elbows are considered normal and acceptable. Small movements with the elbows are considered normal and acceptable.
Close grip bench press
Close grip bench press is one of the main exercises for developing triceps. The chest muscles are also involved in it, which should be considered when including this exercise in the training program. It should be done with as close a grip as possible, but this can be an uncomfortable position. Therefore, any position of the arms narrower than the width of the shoulders will be quite sufficient. The narrower the grip, the more load falls on the triceps and less on the chest muscles.
Triceps exercises with dumbbells
Tricese extension with dumbbells
The dumbbell curl is one of the easiest triceps exercises and is best done with a light weight. This exercise works all the muscles in the triceps, although it is especially effective for working the upper part of the triceps. Due to the specific position of the elbows in this exercise, too much weight or improper technique can lead to elbow injury. Since the dumbbell extension is a muscle-shaping exercise, it should be performed slowly and carefully with a full range of motion. The advantage of using dumbbells instead of an EZ bar for this exercise is that the arms move independently of each other.
Extension of the arm with a dumbbell across the body in the prone position
The lying down dumbbell cross-body extension is another simple triceps exercise that works best with light weights. This exercise works all the muscles of the triceps, although it is especially effective for working on the upper part of it. Due to the specific position of the elbows in this exercise, too much weight or improper technique can lead to elbow injury. Since this exercise serves to work out the shape of the muscles, it should be performed slowly and carefully with a full range of motion. Changing the movements of the arms (across the body, and not up and down) in a special way allows you to work out the muscles of the triceps. And the ability to perform the exercise with one hand allows you to focus on technique and pump your triceps muscles really well.
Pulling the arm back with a dumbbell
Pulling the arm back with a dumbbell is good exercise for the development of the upper part of the triceps. It should be performed with a light weight, and it is also necessary to monitor the position of the shoulder in the starting position throughout the exercise. Although this exercise is usually performed with one hand while the other holds the body, it can also be done with both hands at the same time. People suffering from low back pain should be careful not to do this exercise with both hands at the same time. By shifting your body weight to your free hand, you will reduce the load on your lower back.
Extension of arms with a dumbbell from behind the head
Overhead dumbbell extension is one of the fundamental triceps exercises for gaining muscle mass. It can be performed both sitting and standing. For those who have lower back problems, a sitting position will be preferable. The exercise is aimed at working out all the muscles of the triceps. When you do this dumbbell press, you are doing an isolation exercise using a close grip. Reduce the working weight if you cannot perform the exercise without spreading your elbows to the sides, and then continue the exercise.
Extension of the arm with a dumbbell from behind the head
This exercise is a variation of the dumbbell extension. While the latter is commonly used to build mass and strength, the dumbbell overhead extension is one of the the best exercises to work on muscle development and shaping. Performing the exercise with one hand provides 2 important benefits. The first is an increased range of motion. You lift the dumbbell almost over your shoulder. The second advantage is that the hands work independently of each other.
Extension of arms for triceps in a block simulator
Extension of arms on the upper block
The triceps pulldown is one of the most important mass building exercises. The exercise can be performed with various shaped barbells attached to a cable. block simulator. If you use a straight bar, then the narrower the grip, the more load will fall on the outside of the triceps. Using a grip that is too narrow can cause pain in the wrists or forearms. If this happens, then take more wide grip. The extension of the arms on the upper block can also be performed with a V-shaped neck. Such a bar puts the elbows in a position that reduces the load on the wrists and forearms.
Extension of arms on the upper block with a rope
The extension of the arms on a block with a rope is one of the main exercises for the development of mass. Performing this exercise with a rope involves large quantity stabilizer muscles, since you have to control the movement of the rope during the exercise. You can also spread your arms to the sides in the lower phase of the exercise. Or you can take them back instead. In this case, the lateral heads of the triceps will be involved more than with normal extensions.
Extension of one arm on the upper block with a reverse grip
The one-arm extension on the block with a reverse grip is a variation of the usual extension of the arms on the upper block. Depending on the rep range, this exercise can be used to work on the strength, shape and development of the triceps. The exercise is performed with one hand. Reverse grip allows, in addition to triceps, to work on the muscles of the forearm. By training each arm separately, you will avoid uneven development of the muscles of each of them.
Triceps exercises using your own weight
Push-ups on the uneven bars
Push-ups on the uneven bars are one of the exercises that allows you to train both the chest muscles and triceps, depending on the position of the arms and legs. The closer the hands are to each other, the more the triceps work, and, accordingly, the greater the distance between the hands, the more actively the muscles of the lower chest work. If you lean forward (and take your legs slightly back), then reduce the load on the pectoral muscles. Dips are one of the best exercises because they can be done using your own body weight, allowing you to see your progress by the number of reps you perform.
Reverse push-ups are one of the most versatile strength and mass exercises. Reverse push-ups are also performed using body weight and develop the triceps in the same way as close-grip presses. The good thing about exercise is that it can be done almost anywhere in the gym (or outside of it). When performing the exercise, hands should be placed either shoulder-width apart or slightly narrower. Too narrow a stance behind the back will put stress on the wrists and elbows without any payload on the triceps. In this exercise, there is a much smaller load on the chest muscles, compared to push-ups on the uneven bars.
Exercises in simulators for triceps
Extension of arms in a weight-block simulator
This exercise is one of the options for extending the arms and allows you to develop the strength and volume of the triceps. You may prefer this exercise to the EZ bar extension because the machine allows you to keep your elbows on a special platform. The ability to take a stable position makes this exercise safe for people suffering from elbow or back pain. In some gyms, this machine may be equipped with a backrest that should be adjusted to allow the elbows to be in the correct position.
Exercise in a simulator that imitates push-ups on the uneven bars
