Extension of the forearm in the simulator. Extension of arms from the upper (vertical) block to the triceps. How to correctly do extension from the upper block while standing down

Cable arm extensions are a formative isolated exercise for the triceps that will help make your arms more defined and strong. Let's look at the technique of performing extensions, their variations and typical mistakes that should be avoided.

Technique and types of extensions

When performing the exercise correctly, in addition to the triceps, no other muscles should be involved in the work. The only exceptions are body stabilizers that work in static conditions and the actual hands with which you hold the handle. If you feel that some other muscle group is actively working, you are doing the exercise incorrectly.

Classic extensions

This is an extension of the arms with the handle of the upper block. To begin, set the weight to 5 kg and warm up. The exercise can be performed both in a block simulator (arm extension in a crossover) and in a back simulator with an upper block (thrusts for the latissimus muscles are done there).

The handle can be different - short straight, curved, long, with which traction is performed. Extensions of the arms on the block, where the deadlift is done, make sense only when other athletes are training in the block machine.

So let's get started:

Hang with a short, straight handle. Grab it with an overhand grip (palms down). Thumb on top, not bottom.
The effectiveness of the load depends on the position of the elbows - the elbows should be pressed to the body. Bend your arms slightly more than 90 degrees.
The position of the feet can be either on the same straight line, or one leg slightly forward and the other slightly back. Your task is to stand as stable as possible. The feet are spaced narrower than the shoulders, the distance between them is 15–20 cm, if you place them on the same straight line. In the case when one is ahead and the other behind, this distance will be less.
The lower back is arched, the chest is straightened, the gaze is straight. We press the handle from above with our body weight, as if hanging over it. This is to ensure that you are not supporting the weight with your latissimus dorsi muscles. That's why we fix the body in this way. Due to the fact that your elbows are pressed to your body, and you are hanging over the handle, arching your lower back, you will only pump your triceps in isolation.
From the arms bent position, lower the weight down using your triceps. The elbows should not diverge to the sides; they are always pressed to the body.

Do 10-15 warm-up repetitions while standing at an average pace. Then weigh the desired weight and work 3-4 sets of 8-15 reps, depending on your training goals.

Ladder on a 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 on the triceps on the block for several approaches. In this case, the competition begins with 50–60% of your working weight, and each subsequent approach, reduce the weight by 5–10 kg and increase the number of repetitions. Thus, by the last approach your muscles will reach complete failure.

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

And do not forget - traction during extension is undesirable. Only the triceps work.

Curved bar extension

The exercise is performed standing. To work the outer triceps, use a curved handle. With its help, you turn your hands: your right hand clockwise, and your left hand counterclockwise. In this position, the load goes more to the outer triceps bundle.

It is better to alternate extensions as follows: once a week you do the exercise with a straight handle, the next week - with a curved one. This way you can work your triceps from all sides.

You should not do arm extensions on a block twice in one week - there is no point. It doesn't matter what bar you use, only your arms work. For the back there is a pull-down of the upper block.

Other arm extension options

In addition to the usual version, there is also a single arm extension in a crossover. This machine has 2 lower blocks that can be used to simulate the dumbbell overhead press exercise.

The technique is as follows:

Attach a horseshoe-shaped handle for one hand to the bottom block.
Sit on the bench so that the handle with the cable from the lower block is behind your head.
Raise your elbow up, moving your hand behind your head.
The cable should not be pressed against your back. To prevent this from happening, move your arm back a little further than in the usual version of the dumbbell exercise.
The movement starts from the level of the back of the head, straighten your arm. Then bend again.

Repeat the movement 10-12 times for 3 sets.

This version of the exercise may be needed if you want to do a dumbbell overhead press, but the required dumbbell is occupied. The block version of this press is not as convenient to do as with a dumbbell, but it’s worth knowing about it in any case.

Place of exercise in the program

Triceps extensions alone will not be enough to effectively work this muscle group. This is usually the final exercise in triceps day.

If you are doing a classic program, combining work on the chest muscles with triceps training, then triceps extensions are performed at the very end. First, for example, comes the basic bench press, then dumbbell flyes, parallel bars, and finally, arm extensions on a block.

If you are combining back and triceps, you can do a heavier workout for the arm extensors, but leave the cable work for the very end of the session.

Before you start training

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 recover. You can try using a medium-hard hand brace. If you do extensions with them painlessly, train calmly.
After fractures, you need to wait a few weeks after removing the cast and start doing extensions with small weights. This will help restore ligaments and tendons that have become unaccustomed to stress and prepare the joint for further weights.

Common mistakes when extending arms

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

Here are the most popular ones:

Bending of the wrists. The hand should be in line with the elbow. Typically, beginners bend them downwards, increasing the load on the wrist. Naturally, it may hurt after exercise.
Elbows are widely spaced. In this position, the latissimus dorsi muscles are activated to fix the arms in the starting position. Concentrating on training your triceps will no longer work. And you will not be able to perform the exercise with the required weight.
You do the exercise while standing absolutely straight. Now your body is fixed in its original position using the abdominal muscles and latissimus dorsi. Again you won't make quality approaches.
Beginners often slouch while performing extensions. Poor posture when lifting weights can help you develop spinal problems. In this case it is not critical. Still, develop the habit of doing all exercises in the gym with correct posture.
You are too close to the block. In this case, a lot of weight will pull you up, and to perform extensions, you will pull your elbows back. And again the fixation of the body is lost.
You are far from the block. Therefore, you will need to lean forward too much, overloading your lower back. From the outside it looks very funny, so do the exercise in front of a mirror. If something is wrong, you will notice immediately.
The head is lowered down or looking to the side. If the mirror is on the side, keep an eye on the equipment, but don’t keep your head in the wrong position all the time. The correct position of the head is strictly straight.
Some people first pull the handle from above with their back, then lower it down with their triceps. It's not a craving. There is no need to do this.
There is also no point in doing the exercise while sitting - you have to work while standing.

Among other things, remember about proper breathing: effort is always made during exhalation. Return the weight while inhaling.

Extension of arms on the simulator

Most often, arm extensions on a simulator for girls are given to beginners. Such people cannot perform push-ups without weights; they need to practice push-ups from the floor so as not to make technical errors. In this case, working on the triceps machine will help tone the muscles and contribute to the growth of strength indicators in general.

Purpose of the exercise

The exercise will find its place both in the training of beginners and in the training of intermediate and advanced athletes. For a beginner, the goal of the movement will be to strengthen the triceps, tone, improve joint mobility, and improve blood circulation. And for intermediate or advanced levels, the movement can be used to increase the load on the target muscle (triceps). The exercise is placed at the end of the workout, as an auxiliary exercise for intermediate or advanced levels. And for beginners, it can immediately follow the chest press in the chest machine, and the butterfly crunch in the butterfly machine.

Working muscles

Triceps is the triceps muscle of the shoulder. Depending on the type of triceps machine, various stabilizer muscles are also included.

Technique

In the exercise machine sitting on a bench, arm extension machine

This machine looks like a bench with handles on the sides; during operation you need to press on the handles, and the movement itself biomechanically repeats push-ups on parallel bars. In this simulator, you usually sit with your back to the pillow, with your arms placed in the middle of the levers. The movement represents pressure on the levers, and a smooth, controlled withdrawal of them back.

It is necessary to monitor the position of the wrists and avoid “breaking” them in an unnatural trajectory. You should also lower your shoulders from your ears “forcibly” so that the trapezius muscle of the shoulder does not become excessively involved.

In the kneeling simulator, gravitron

In the gravitron simulator, you can do triceps extensions in a position that simulates push-ups on the uneven bars. This machine is designed for those who cannot “squeeze” their weight off the parallel bars, but want to work the back of their arms. You need to kneel or place your full foot on the exercise pad. The variation depends on the car model. After you have taken a stable position, tightened your stomach, and eliminated flexion in the hip joints, you need to rest your hands on the handles of the machine and lower yourself down until the handles are at the level of your armpits. Next, a pressing movement is performed, extension at the elbow joint, and a smooth return to the starting position.

In the arm extension machine

The exercise involves gripping the handles from above, sitting on the machine bench, and stabilizing the shoulder blades and spine. Then - the required number of extensions in the elbow joints.

All extensions are performed in 8-15 repetitions in 3-4 approaches, the number is selected depending on the person's goal and the responsiveness of his muscles.

Extension of the arms on the upper block is designed to train the triceps. It is performed to form a beautiful shape of the arms and to strengthen the muscle, which opens the way to more complex exercises and allows you to increase the level of the training process. For more details about the rules and technique of execution, read the article.

What muscles work?

One of the most popular exercises for working the triceps is the arm extension using a pulley machine. This exercise is classified as an isolated (or isolating) exercise, since it involves only one joint and is aimed at only one muscle group.

Extension of the arms using a block exercise machine performs two main functions:

forms muscle relief;
trains triceps strength.

The triceps, which are worked during arm extensions, make up a good two-thirds of the muscle mass of a person’s arms. Considering this fact, it is not difficult to understand that thanks to its shape, athletes achieve beautiful shoulder relief.

Working on the triceps is equally popular among both male and female athletes. But while men tend to train their triceps for volume and to perform subsequent heavier exercises that require additional strength, women who train triceps fight fat deposits in this area and create an expressive silhouette.

Despite the fact that the block exercise is aimed exclusively at working the triceps, other muscles are also involved in the work. In an indirect way, they also receive their share of the load and develop successfully.

The list of these muscles:

triceps brachii;
latissimus dorsi muscles, which have a stabilizing function;
large round;
rear delta;
pectoralis major;
pectoralis minor;
bottom of trapezoids;
abdominal muscles;
wrist flexors;
spinal extensor muscles.

The exercise discussed in this material will help solve several problems:

deep study of the triceps brachii muscle;
increasing muscle mass - if there is such a goal and the athlete eats accordingly;
the ability to perform more bench presses by training through basic exercises.

Place in the program

No matter how effective an exercise is, it is performed in combination with others. Also with muscle extension in the block.

Regardless of which muscles are worked on the day of training, muscle extension is performed in the final part:

in the “chest-triceps” training scenario, you first need to do all the exercises for the chest;
in the back-triceps scenario, do the back exercises first, and only then do the block work.

Before you start working with a block machine, the triceps need to be warmed up. To do this, you need to follow several approaches:

men should aim for two to three sets of 10-15 repetitions with a weight of 15-20 kilograms.
women need to achieve two or three sets of 10-15 repetitions with a weight of 5-10 kilograms.

Execution Rules

Like most popular exercises, arm extensions have many variations, but they are all based on the classic technique.

Classic extensions

The exercise is performed in a block-type simulator, as well as on simulators designed to work the back muscles, but equipped with an upper block. Extensions are performed on handles of different shapes - straight, curved or long, for one arm. They all slightly change the vector of force application, so athletes use them all, but in different training complexes.

For classic arm extension in the simulator, a short, straight handle is best suited. It must be fixed in the simulator.
You need to hold the handle with a straight grip, placing your thumb on top of the handle.
Press your elbows to your body.
Bend them more than 90 degrees.
Place your feet side by side and take a position that is as stable as possible.
Arch your back in the lumbar region.
Straighten your shoulders, lift your chin.
The handle of the block should be pressed with body weight, and not with the back muscles, since it is necessary to isolate the back muscles and work exclusively on the triceps.
Use your triceps to lower the weight, straightening your elbows.
Control the position of your elbows as you perform the set.

Ladder

The ladder is not a specific modification of the exercise, but a way to bring the muscles close to failure.

The ladder can be performed by several athletes, competing in the number of repetitions.

The trick to the exercise is to start with half your usual weight. Each subsequent approach should be done with even less weight. The step can be from 5 to 10 kilograms. But at the same time, the number of repetitions should increase from approach to approach.

With a curved neck

This exercise will give you the opportunity to work the outer part of the triceps or, in other words, a bunch of muscles.

Performance:

First secure the curved handle.
Turn your right hand clockwise, your left hand counterclockwise.
Perform the exercise the same way as the classic ones.
After completing the standard number of repetitions, change the direction of your arms and work the muscles again.
Alternate between a curved bar and a straight bar for weeks to achieve an even workout on your triceps.

One hand

Extension of the arms with the help of a block machine becomes even more effective for the triceps if you perform the exercise first with one hand and then with the other. During this option, the triceps are fully loaded, and the rear deltoid muscle also receives a load.

Subsequence:

Rest yourself against the frame post with one hand and grab the bar with the other.
Extend the arm you are training, moving it slightly to the side.
Repeat 10-15 times and change hands.

Probable mistakes and ways to avoid them

In the process of performing arm extensions in a block, it is easy to understand whether the exercise is being performed correctly. You should feel the tension in your triceps and not in other muscles. If you notice that after exercise your back or chest muscles hurt, then you need to look for the error.

The most common mistakes:

You should not bend down too much when performing the exercise. This will engage the back muscles.
Your arms must be straightened completely.
Maintain good posture while performing the exercise. A slouched back can lead to injury.
Hands and forearms should be kept in line.
Do not come close to the block while performing the exercise.
When working with a block simulator for the first time, monitor your body position and movements in the mirror.

How to correctly perform arm extension on the upper block, which muscles are involved, possible variations of the exercise and errors can be seen in the video:

Contraindications

Triceps exercise is quite safe. Since it is performed only with the help of the elbow joints, the main contraindications for this exercise are:

elbow joint injury;
injuries to the ligaments or tendons of the hands;
wrist joint injuries.

If the damage does not cause much concern, you can reduce the load by reducing your usual weight by 30-40 percent.

Many athletes go to the gym even if they feel pain in their joints. With such determination, it is necessary to obtain advice from a specialist in advance, who will determine whether a specific exercise will be harmful for a specific disorder.

When working on the triceps, the athlete must control the load, taking into account the degree of injury to his joints.

Lord of the entire site and fitness trainer | more details >>

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

Place in : out of competition ()
Date of: 2012-05-29 Views: 695 945 Grade: 5.0

Why medals are given to articles:

Core muscles -
Additional- no (with the right technique)
Difficulty of execution- light

Extension of arms from the upper block

Weight and reps for beginners

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

Load by muscle group

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

Description of the exercise

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

Main features

1. I advise you to hardly lean forward. The more you bend over, the more you will help yourself with your own body weight. In addition to the fact that you will extend your arms using your triceps, you will also press with your whole body from top to bottom. And this is already cheating. 2. Elbows must be fixed in one position. Don't turn your extensions into presses. 3. In addition to the iron handle, you can also try using ropes or special straps. These straps allow you to turn your hands with your palms facing up at the top point. Which stretches your triceps more. Or you can also extend your arms down and to the sides. This will cause additional contraction in the triceps. But doing this is a little more difficult. 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 should be turned out. For greater stability, you can put one leg slightly forward.