Extension of the arms on the block down. Extension of arms on a vertical block down: benefits, technique

01.04.202027.05.2017

Extension of the arms to top block is an isolating exercise, and is aimed at drawing the three heads of the triceps. The main load is received by the lateral ( external head) and medial head (internal) depending on the technique.

Also, you can perform extension using a straight line or curved neck or using a rope handle (pigtail). Arm extension is best done after basic exercises as the final one, since it is not the main mass-gathering exercise.

Technique for performing extensions of the arms on the upper block:

Take the rope handle and attach it to the cable of the upper pulley.
Stand straight, knees slightly bent, body slightly tilted forward.
Grasp the rope handles and pull it down towards the body. Lock your elbows in a stationary position.
After inhaling, pull the handles of the simulator down. When the hands reach the bottom point, you slightly spread the brushes to the sides. While passing the point of maximum load - exhale.
Having reached the bottom point, fix your hands for a moment. This is the point of maximum load.
Then, as you inhale, bend your arms, returning them to the starting position.
When the angle at the elbows is 90 degrees, or a little less, fix your hands in this position and repeat the exercise.

Muscles involved in exercise

Features of the extension of the arms on the upper block:

Do not move the body, thereby helping yourself to perform the extension.
The elbows are fixed and motionless throughout the exercise.
If you cannot keep your elbows still, then the weight is not chosen correctly, and it needs to be reduced.
Do not move too far away from the block, otherwise it will be the wrong load angle. The load should be directed vertically, respectively, you need to approach, as close as possible.
Also, you can use a curved V - shaped neck. With this exercise, the load is shifted to the lateral (external) head.
Arm extension can also be done reverse grip(bottom) with a straight neck. In this case, the load on the triceps will increase, but the load on the wrists, as well as on the thumbs, will increase. To avoid injury, you need to slightly reduce weight.

Choose the option that will make you feel your triceps as much as possible, and this will be a great stimulus for muscle growth. Also, as a final exercise, you can try, which also works out the triceps poorly.

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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 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: 753 086 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 weight. 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 standing block extension is an isolated exercise for the triceps that engages the lateral and medial heads of this muscle. This exercise can be performed both at the beginning of the training for warming up and warming up the triceps, and at the end of the session to finish off the muscle or get the pumping effect. Block extensions can be performed different grips and with different handles. When performing a movement, it is very important to observe the technique so as not to get injured.
Extension of the arms from the upper block with a direct grip
Execution technique
Go to the simulator, take the handle with a grip slightly narrower than shoulder width, straighten your back and bend your knees slightly, feet shoulder width apart. Lean forward a little. Hands are tightly pressed to the body.

Inhale and as you exhale fully straighten your arms, pause for a second at the end point of the amplitude to feel the peak muscle contraction.

Slowly and under control return to initial position. Make sure that the movement occurs only in the elbow joint. When lifting, do not raise your arms to the end, but only to the middle, when a right angle forms between the forearms and the shoulder.

This exercise is best performed at the end of the session, in order to finish off the triceps.

Reverse grip allows you to emphasize the load on the lateral head of the triceps. Also works on forearms static load. The exercise is recommended to be performed immediately after the extension of the arms on the block with a direct grip.
Execution technique
Go to the simulator, grab the handle with a reverse grip, elbows pressed to the body.

On the exhale, the arms unbend, and on the inhale they bend.

Movements occur smoothly, without jerks, so as not to get injured in the elbow joint.

The weight on the projectile is selected so that the athlete can perform about 10-12 repetitions.

Movement occurs at the maximum amplitude.

Extension of the arms on the block with a rope handle
This type of standing block extension is considered the most effective by many professional athletes, as the rope handle provides perfect isolated work and maximum triceps contraction. The lateral head is loaded the most.
Execution technique
Approach the machine and grab the rope handle with a straight grip. Press your elbows to your body and begin to straighten your arms. At the lower point of the amplitude, you need to spread the ends of the rope and pause for a second to get a peak muscle contraction.

Slowly return to the starting position. Exhale as you lower the handle and inhale as you raise it.

Make sure that the arms are tightly pressed to the body, and the movement occurs only in the elbow joint.

Triceps workout with arm extensions at the block
For better growth stimulation muscle group, we must first warm up the muscle, then perform several heavy basic exercises, and after them several isolated ones. It is this approach that is considered the most effective in modern bodybuilding. Let's look at how it would look like with an example triceps workout:
Extension of the arms on the block for warming up with a straight handle (2 X 15-20);

(3-4 X 8-12);

(3-4 X 8-12);

Extension of the arms from the upper block with a rope handle (3-4 X 8-12);

Extension on the block with a reverse grip (3-4 X 8-12).

Now you know everything you need to know about triceps extensions and can apply this exercise to your workouts. If you have any questions, or want to see how to perform live extensions, we recommend that you check out the video below.
Video with the technique of performing arm extensions on the block while standing

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 performed both in a block simulator (arm extension in a crossover), and in a back simulator with an 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 the 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 effective elaboration 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 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 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 abdominal muscles and lat back. 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 is 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.

It is the most common for women, as it effectively tightens the area under the arm. As everyone knows, the representatives of the weaker sex give their preference to exercising on simulators more than pulling dumbbells and barbells while in the gym. But you can often see the extension of the arms on the block performed by men. The main detail, as with all exercises, is correct technique execution, without which it simply would not make sense.

What muscles are involved

The extension of the arms on the block is an isolated exercise. It focuses on the triceps, which occupies more than half of the volume of the arm. Thanks to such an exercise as the extension of the arms on the block, you will increase the strength of the triceps. It will also help you work triceps muscle and create a relief on the hands, remove the so-called jelly. If you're having some difficulty while doing the others, the block extension will increase your pressing ability and make them easier to complete. Also, a rather important advantage is that this exercise is safe, since one muscle is involved, there is no tension on the lower back, and at the same time there is no load on it and the risk of injury.

Nuances

An important role is played by what position you take during the exercise. You must find for yourself such a position in which the shoulders and the area up to the elbow will be motionless, all work must be done due to the strength of the forearm. To do this, you must try different positions and find the most comfortable for yourself. In search of the best position, you can come closer to the simulator or, conversely, move away, try to lean forward a little. But the main thing - do not allow work in the shoulder area, in which case the work will be done by another muscle group.

Initial position

The first step is to choose the most optimal weight. You should not immediately take on large ones. Choose one where you will perform the last rep of the set with a lot of effort. Next, place your hands on the handle with a grip from top to bottom. It is important that the arms are no wider than shoulder-width apart. Bend your knees slightly, tilt your body slightly forward. In the starting position, the arms should be bent at a right angle. Elbows should be pressed to the body.

Performance

Since the extension of the arms from the upper block is isolated exercise, during its execution, you should try as much as possible to carry out movements solely due to triceps. Bring smooth movement plank down until your arms are straight. Hold this position for 1-2 seconds, trying to tighten the triceps as best as possible. It is also important to monitor your breathing. At this point, you must exhale. Then slowly return to the starting position. At this time, take a breath. In one approach, it is best to perform 10-15 repetitions.

You can also see different variations of this exercise. For example, the handle may be of rope or some other form. It turns out that the handle also matters. The choice depends mainly on the goal you want to achieve. rope handle has a greater amplitude, which has a deeper effect on muscle fibers. The straight handle works more carefully on the straight head of the triceps, and the V-shaped one on the outer part. In addition, some athletes prefer to perform a downward lockdown with a reverse grip. With this, you can achieve the most clear drawing of the muscle. But this is a slightly more complicated version. classic exercise, since there is more stress on the thumbs, so your hands should be ready.

Control the work of the triceps and try to use other muscles as little as possible.
When you reach the lowest point, hold for a couple of seconds. In this case, the arms should be in a straightened position.
Return to the starting position smoothly, do not throw the weight up.
Remember that your elbows should be pressed to the body.
During the exercise, the position of your legs is also important. They should be slightly bent, and the body should be slightly tilted forward.
Standing block extensions are the best to add to your training program. final exercise, as it will well “squeeze out” the last remaining strength, which will make the classes the most effective.
If you have recently started doing arm exercises, then do not immediately take on a lot of weight.
Extending the arms from the upper block is not recommended for pain in the shoulders.
The optimal number of approaches is from 3 to 5 with 10-15 repetitions.

Those were all the basic details. this exercise. The main thing is not to rush during execution, try to feel the muscles.