Extension of arms on a block simulator straight handle. Extension of the arms from the upper block. Extending the arms down on the block: common mistakes

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

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

For what articles are given medals:

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 on muscle groups

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 take straps instead of a handle. Thus, you lower your arms down and spread them apart, which allows you to better work out all 3 heads of the triceps. The grip from below is also not without meaning. But for beginners, it is better to do without it for now.

Main chips

1. I advise you not to lean forward. The more you bend over, the more you will help yourself with the weight of your own body. In addition to the fact that you will unbend your arms due to the triceps, you will also press your whole body from top to bottom. And this is cheating. 2. Elbows must be fixed in one position. Don't turn arm extensions into presses. 3. In addition to the iron handle, you can also try to do with ropes or special straps. Such straps allow you to turn your hands palms up at the top point. Which stretches your triceps the most. Or you can also extend 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 to the end. 5. The back should be straight and the chest turned out. For greater stability, you can put one foot slightly forward.

The tricep extension is a shaping isolation exercise for the triceps that will help to make the 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 extensions

At correct execution exercises, in addition to triceps, other muscles should not be included in the work. The only exceptions are the stabilizers of the body that work in statics and, in fact, the hands 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 extensions

This is an extension of the arms with the handle of the upper block. To begin with, set the weight to 5 kg and do a warm-up. The exercise can be done as block simulator(extension of the arms in the crossover), and in the simulator for the back with the upper block (there is a thrust on latissimus dorsi).

The handle can be different - short straight, curved, long, with which the thrust is performed. Extension of the arms on the block, where the traction is done, makes sense only when other athletes are engaged in the block simulator.

So let's get started:

Hang a short straight handle. Grab it with a straight grip (palms down). Thumb above, not below.
The efficiency of the load depends on the position of the elbows - the elbows should be pressed to the body. Bend your arms a little more than 90 degrees.
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 stable as possible. The feet are already shoulder-width apart, the distance between them is 15-20 cm, if you put them on the same straight line. In the case when one is in front and the other is behind, this distance will be less.
The loin is arched, the chest is straightened, the gaze is straight. With body weight we press the handle from above, as if hanging over it. This is necessary so that you do not hold the weight with the 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 the triceps in isolation.
From the “arms bent” position, lower the weight down with the effort of the triceps. 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 hang desired weight 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 approach, your muscles will reach complete failure.

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

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

Curved bar extension

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

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

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

Other arm extension options

In addition to the usual option, there is also a single extension of the arms in the crossover. This machine has 2 lower pulleys that can be used to simulate the Dumbbell Overhead Press exercise.

The technique is as follows:

Attach to lower block horseshoe-shaped handle for one hand.
Sit on the bench so that the handle with the cable from the lower block is behind your head.
Raise your elbow up, bringing your hand behind your head.
The cable should not be pressed against your back. To prevent this from happening, take 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 press from behind your head, but the required dumbbell is busy. The block version of such a bench press is not as convenient to do as with a dumbbell, but you should know about it anyway.

Place of exercise in the program

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

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

If you combine the back and triceps, then you can do a harder workout for the extensors of the arms, but leave the work in the block simulator to the very end of the session.

Before you start exercising

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

If the elbows hurt, it is not recommended to do the exercise until the acute pain syndrome has passed. It is advisable to do an MRI of the elbow joint to clarify the etiology (origin) of the pain.
If your wrists hurt, you should also let them recover. You can try using a medium-hard carpal fixator. If you do painless extension with them, train calmly.
After fractures, you need to wait a few weeks from removing the cast and start doing extensions with small weights per amount. This will help restore the ligaments and tendons that have become unaccustomed to the load, and prepare the joint for further weights.

Common mistakes when extending arms

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

Here are the most popular ones:

Brush bending. The hand should be in line with the elbow. Usually beginners bend them downward, increasing the load on the wrist. Naturally, it can hurt after exercise.
Elbows are widely spaced. In this position, to fix the arms in the starting position, the latissimus dorsi muscles are connected. Focusing on training the triceps will no longer work. And you will not be able to perform the exercise with the right weight.
You do the exercise while standing absolutely straight. Now your body is fixed in its original position due to the muscles of the press and the latissimus dorsi. Again you will not make quality approaches.
Often, beginners slouch while doing the extension. Incorrect posture with weights can help you earn back problems. IN this case it's not critical. Still, develop the habit of doing all the exercises in gym with correct posture.
You are too close to the block. In this case big 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 away 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 the mirror. If something is wrong, you will immediately notice.
Head down, or looking sideways. If the mirror is on the side, keep an eye on the equipment, but you should not keep your head in the wrong position all the time. Correct position heads are strictly straight.
Some first pull the handle from above with their backs, then lower it with their triceps down. It's not traction. It is not necessary to do so.
It also makes no sense to do the exercise while sitting - you have to work while standing.

Among other things, keep in mind correct breathing: effort is always made during exhalation. We return the weight back on inspiration.

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 set exercise. muscle mass which can be performed both sitting and 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. Don't take too much narrow 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

Extension of the arms to top block triceps is one of the main exercises for gaining mass. The exercise can be performed with barbells of various shapes attached to the cable of a 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 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

The exercise is aimed at working out the triceps, is completely isolating, giving the main load to the lateral bundle of the triceps muscle. It is she who is clearly visible on the outside of the shoulder when looking at a person from the front. The main purpose of this exercise is to give relief and shape.

Core muscles

Triceps (especially lateral bundles)
Accessory muscles: elbow muscle.

You will need a cable trainer with an upper pulley. Grasp the cable handle with a narrow, but not narrow grip, so that your palms look at the floor. Press your elbows tightly against your body. Bend the body forward a little, but not much, otherwise it is easy to lose balance. Holding your elbows, pull the handle of the simulator to the level of the top of the chest - this is how you will begin the exercise.

Execution technique

Extend your arms at the elbows in a downward motion, pressing firmly on the handle. Notice the sensation of contraction in the triceps.
Try to straighten your arms completely so that they practically touch the hips at the bottom. A delay in this position is highly desirable, it has a positive effect on the degree of muscle load.
Then, smoothly bending your arms, raise them to their original position, but not passively, but with some effort, the speed of their movement should be one and a half to two times lower than when extending the arms.
Concentrate precisely on the negative phase - having clearly worked it out, you will tire your muscles much faster, and neglecting it, you will not get even half of the load that you could. Inhale during the extension of the arms, and exhale during the negative phase. Perform the exercise 10-12 times in 4-5 sets.
Movement during both phases is allowed only at the elbows, the shoulders and wrists must be immobilized.
Elbows are constantly fixed at the same level, avoid their movements in different directions. If you want to give a greater load to the median bundle of the triceps, tilt the torso a little lower and forward, and keep your elbows parallel to the cable of the simulator. Do not use heavy weights, otherwise you will press the handle down with your lower back, and then with your triceps.

Perform the exercise at the very end of the triceps workout, when the heavy weight workout is over. It is most effective to combine with triceps bench presses, push-ups from the bench, extension of the arms lying or sitting.

Video "Extension of arms on the upper block while standing"

The extension of the arms on the block is the main and safest exercise for working out the triceps of the hands. The amplitude of movement is carried out by extending the arm in only one elbow joint. Due to this, the exercise is insulating.

Target muscles - triceps hands Slightly included forearms.

Various exercise options:

Extension of arms from the upper block with a grip from above: video

There are many options for doing the exercise. It all depends on the choice of the handle or the position of the elbows relative to the body. Read the article carefully for details.

How to do the exercise? Execution technique

Stand straight, take the handle from the top block. The shoulder bones are parallel to the body. The back is straight. This will be the starting position.
Do arm extensions until fully extended. Breathe out while under load.
Return to the starting position by inhaling.
Repeat the movement 15 times in 3 sets.

Application of the exercise

For whom. Everyone of any skill level.

When. Upper pulldowns are best done at the end of an arm, chest, or shoulder workout. Before extensions on the block, do push-ups on the uneven bars or french press lying.

How many. Exercise should be done in 3-4 sets of 15 repetitions.

Possible options for performing extensions on the block

More complex and effective method isolate all three heads of the triceps as much as possible. Due to the movement bottom palms down, the load hits right on target.

Extension of arms on the block with a reverse grip

This embodiment more includes the outer (lateral) head of the triceps and loads the muscles of the forearm well. It can also be performed as a grip training for the arms and forearm muscles.

Executed sequentially. This helps to better concentrate on the working muscles of the triceps. Good for failing reps. In the last failure reps, you can help with the second hand.

Extension of the arms from the upper block, keeping the elbows in front

This option is different in that the peak load goes to the outer part of the triceps (lateral and medial heads). When the main option distributes the load more evenly and also works out inner part triceps - long head.

There are many different handles for block simulators. You can alternate or choose the one that is more convenient for you personally.

For example: straight handle or V-shaped, see the photo.

Advice! Try to alternate exercise options from workout to workout. So you will increase the efficiency of study and achieve better results faster.

Common mistakes

Movement of the elbows forward and backward. The elbows are clearly in one position.
The inclusion of trapezoidal and deep muscles back. It is very noticeable when the shoulders drop and the spine bends into thoracic region. Keep your back and shoulders straight, in one correct position.
Wrong stand. Keep your back straight, lean forward slightly, legs slightly bent. It is not allowed to tilt the body back.
Incorrect amplitude of movement - jerks and fast movements. Do extensions of the arms in the upper block clearly and concentrated.

Maintain the correct starting position. The legs are slightly bent, the back is straight. The pelvis is laid back slightly, the body is tilted forward. The handle is held in a position where the forearms are parallel to the floor.
Do the movement correctly. Try to do lowerings twice as slowly as extensions.
Breathe properly. When unbending under load, exhale, when the weight drops, inhale.