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 the extension on the block, do push-ups on the uneven bars or French bench press.
how many. Exercise should be done in 3-4 sets of 15 repetitions.
Possible options for performing extensions on the block
A more complex and effective way to isolate all three heads of the triceps as much as possible. Due to the fact that the movement occurs with the lower part of the palm down, the load hits the target directly.
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 the inside of the triceps - the 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.
- Inclusion of trapezius and deep back muscles. It is very noticeable when the shoulders are lowered and the spine is bent in the 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.
The extension of the arms on the upper block is designed to train the triceps. It is performed to form a beautiful shape of the hands 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 information about the rules and technique of execution - read the article.
What muscles are working?
One of the most popular exercises for working out the triceps is the extension of the arms using a block simulator. This exercise belongs to the type of isolated (or isolating), as it involves only one joint and is aimed at only one muscle group.
Extension of the arms using a block simulator performs two main functions:
- forms the relief of the muscle;
- trains the strength of the triceps.
The triceps, which is worked out during the extension of the arms, is a good two-thirds of the muscle mass of the human arms. Given this fact, it is easy to understand that thanks to its shape, athletes achieve a beautiful shoulder relief.
Work on the triceps is equally popular among both male athletes and women. But if men want to train triceps for the sake of volume and to perform subsequent harder exercises that require additional strength, then women who train triceps fight fat deposits in this area and form an expressive silhouette.
Despite the fact that the exercise with the block is aimed exclusively at working out 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.
In the list of these muscles:
- triceps muscle of the shoulder;
- latissimus dorsi muscles, which have a stabilizing function;
- big round;
- back delta;
- large chest;
- small chest;
- the bottom of the trapezium;
- abdominal muscles;
- wrist flexors;
- spinal extensor muscles.
The exercise discussed in this material will help you solve several problems:
- deep study of the triceps brachialis muscle;
- increase in muscle mass - if there is such a goal and the athlete eats accordingly;
- the ability to perform more bench presses, training through basic exercises.
Place in the program
No matter how effective the exercise is, it is performed in combination with others. Also with the extension of the muscles 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 must first do all the exercises for the chest;
- in the back-triceps scenario, do the back exercises first, and only then work in the block.
Before you start working with a block simulator, you need to warm up the triceps. To do this, you need to follow several approaches:
- men should aim for two to three sets of 10-15 reps with a weight of 15-20 kilograms.
- women need to achieve two to three sets of 10-15 repetitions with a weight of 5-10 kilograms.
Execution rules
Like most popular exercises, the arm extension has many variations, but they are all based on the classic execution technique.
Classic extensions
The exercise is performed in a block-type simulator, as well as on simulators designed to work out the muscles of the back, but equipped with an upper block. Extensions are performed on handles of different shapes - straight, curved or long, for one hand. All of them slightly change the force application vector, so athletes use them all, but in different training complexes.
- For the classic extension of the arms in the simulator, a short, straight handle is best suited. It must be fixed in the simulator.
- Hold the handle with a straight grip, placing your thumb on top of the handle.
- Press your elbows to the body.
- Bend them more than 90 degrees.
- Put your feet next to each other, take a pose as stable as possible.
- Back in the lumbar region - bend.
- Straighten your shoulders, raise your chin.
- The handle of the block should be pressed by the weight of the body, and not by the muscles of the back, since it is necessary to isolate the spinal muscles, and work exclusively on the triceps.
- With the effort of the triceps, lower the weight, straightening the elbows.
- Control the position of the elbows as you complete the set.
Ladder
The ladder is not a specific modification of the exercise, but a way to achieve a muscle state close to failure.
A short flight of stairs can be performed by several athletes, competing in the number of repetitions.
The trick of the exercise is to start with half the 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 curved neck
This exercise will provide an opportunity to work out the outer part of the triceps, or, in other words, a bunch of muscles.
Performance:
- Attach the curved handle first.
- Turn your right hand clockwise, left - counterclockwise.
- Perform the exercise in the same way as the classic ones.
- After completing the standard number of repetitions, change the direction of the arms and work the muscles again.
- Alternate between the curved and straight neck for weeks to achieve an even triceps workout.
With one hand
The extension of the arms with the help of a block simulator becomes even more effective for the triceps if you perform the exercise first with one and then with the other hand. During the execution of this option, the triceps are fully loaded, and the rear deltoid muscle also receives a load.
Sequence:
- Rest against the rack of the frame with one hand, and with the other - grab the bar.
- Unbend the arm being trained, slightly moving it to the side.
- Repeat 10-15 times and change hands.
Possible mistakes and ways to avoid them
In the process of performing extensions of the arms in the block, it is easy to understand whether the exercise is performed correctly. You should feel tension in the triceps, not in other muscles. If you notice that after the exercise, the muscles of the back or chest hurt, then you need to look for a mistake.
The most common mistakes:
- Do not lean too far down during the exercise. This will engage the back muscles.
- Hands must be straightened to the end.
- Maintain your posture while doing the exercise. A hunched back can lead to injury.
- Hands and forearms should be kept in line.
- Do not come close to the block while doing the exercise.
- When working with a block simulator for the first time, control the position of the body and movements in the mirror.
How to properly perform the extension of the arms on the upper block, which muscles are involved in this, possible exercise options and mistakes can be seen in the video:
Contraindications
Exercise for triceps is quite safe. Since it is performed only with the help of the elbow joints, the main contraindications for this exercise are:
- elbow injury;
- injuries of ligaments or tendons of the hands;
- wrist injuries.
If damage is not a big concern, you can reduce the load by reducing the usual weight by 30-40 percent.
Many athletes go to the gym even if they feel pain in the joints. With such determination, it is necessary to get advice from a specialist in advance, who will determine whether a particular exercise will be harmful for a particular violation.
When working on the triceps, the athlete must control the load, taking into account the degree of injury to their joints.
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There are a huge number of exercises for training triceps. One of the favorites of many trainees is the extension of the arms on the block.
This isolated exercise targets the lateral (outer) and medial (middle) heads of the triceps.
Extension of the arms on the block while standing: features of the exercise
The extension of the arms on the block is performed in a block frame, which is most comfortable for distributing the load on the triceps.
Due to the work of only one joint (elbow), extension of the arms on the block while standing focuses the load on only one muscle - on the triceps. In this exercise, the load is completely removed from the lower back, making it absolutely safe.
An important point is the position of the body before starting the execution. You must take a position that will ensure complete immobility of the shoulders and arms to the elbows. The movement is performed only by the forearms in the elbow joint.
Choose empirically the most comfortable position in which the body will be fixed in the position described above. Try to stand a little closer to the simulator or vice versa a little further, tilting the body slightly forward. However, do not allow the shoulders to take part in the movement (then it will be like bringing the arms to the body, and this is already training the widest).
Extension of the arms on the block can be done with various grips. The direct grip from above loads the external and middle heads of the triceps, the reverse one shifts the load to the internal (long). It is also possible to use a parallel grip if you hang a rope cable instead of a handle. Moreover, the more you spread the rope at the lowest point (prone the hand), the greater the load will be received by the long head of the triceps.
Technique for performing arm extensions on a standing block
The exercise of extending the arms on the block is not very difficult. However, many, and in particular, manage to complicate it to a critical degree. In particular, they do not follow the body, wave their arms randomly, set wild working weights. The load during this execution leaves the triceps and is sprayed throughout the body.
The main task is to take such a position of the body, in which the whole body will be rigidly fixed, except for the elbows. Some professional athletes for this are located very close to the simulator.
The load vector must be directed strictly vertically down. Exhale with effort as you pull the projectile down. At the bottom point, be sure to achieve a lockout (full extension of the arms at the elbow), only in this way the contraction of the triceps will be the most complete.
Breathe in as you rise. Because lifting occurs due to the gravity of the rams - resist inertia. Move down powerfully and quickly, move up slowly and smoothly. Try to work on the maximum possible amplitude, constantly making sure that the shoulders are not connected to the movement. In general, the nature of the exercise is slow.
Conclusion
The triceps extension should not be the only exercise for the triceps. Perform at first, or, and after extension, when the triceps are pre-tired. Because the exercise is of an isolating nature. You will be able to accurately finish off those muscle fibers that have not been finalized in other exercises.
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In women, the extension of the arms on the block is very popular. It is used to part with the "jelly" - sagging under the arms. Girls do not like to work with dumbbells and barbells, but they do it with pleasure in simulators. Therefore, among the female audience, the extension of the arms on the block is very popular.
But, each representative of the fair half performs this delightful exercise in her own way, trying to bring her own charm, without thinking that this worsens the result.
In the isolating exercise "extension of the arms on the block", one joint works. The load is directed to the triceps, which accounts for 2/3 of the total volume of the arms.
He is responsible for the appearance, and the atlas is:
- the triceps acts as a target muscle;
- stabilizers are: large pectoral and broadest backs, pectoral small and round large, bottom of the trapezium, wrist flexors and oblique / straight abdomen;
- stabilizers - antagonists - extensors of the spinal column.
What attracts the extension of the arms
The extension of the arms on the block helps:
- develop triceps strength;
- to work out (isolating) the triceps muscle of the shoulder;
- tint hands (reduce the “jelly”) and get relief muscles;
- make hands larger in volume;
- increase in training basic bench characteristics.
How to do a proper arm extension
The exercise is not distinguished by a complex technique, but it is not without subtleties, so let's get acquainted with the technique.
preparatory step.
- Install the handle (inclined or straight) in the upper block.
- Equip the simulator with weights.
- After that, put the grip wider than the shoulders of the hand (from top to bottom on the handle).
- Bend your knees, slightly tilt your body forward.
- Lower the handle until the angle between the forearm and shoulder is 90 degrees.
- The elbows are close to the body.
You have taken your starting position.
First.
- Bring only the force of the triceps bar until it touches the front surface of the thigh (arms in this position are fully extended).
- Exhale and, in this contracted position, linger for a couple of counts, squeezing your triceps hard.
- Then slowly return the bar to the PI while inhaling.
- The number of given repetitions must be "mastered".
The picture option will help to conduct the training correctly:
In dynamics, the extension of the arms on the block looks like in the link:
Options for the extension of the arms on the block
Variations along with the classics will help to work out the hands:
- reverse grip;
- with straight handle, V, EZ, cable.
Nuances and subtleties
- squeeze down the projectile only with the help of isolated work of the triceps;
- having reached the lower position, straighten your arms and hold the contraction for 2 seconds;
- accompany the weight along the entire trajectory of movement slowly, without throwing;
- elbows tightly pressed to the body;
- do not exercise on straightened legs: bend the knee joint and tilt the body forward;
- do the extension of the arms on the block as a finishing exercise, i.e. after the main training of the hands;
- at the beginning of your sports career, work with light weights;
- for pain in the shoulders, do not perform the training;
- the recommended number of approaches is from 3 to 5, and repetitions - 10-15.
Productivity of arm extensions on the block
Among the 8 most popular triceps exercises for athletes, the 5th place is occupied by extensions with a rope handle and 6th - with a straight line. This was confirmed by the results of an experiment conducted by a team of researchers from the University of Wisconsin, led by Dr. Porcari. The first place was taken by push-ups in the triangle position with a narrow grip.
So, we can confidently talk about the productivity of arm extensions on the block, which are performed at the end of the workout.
What do you prefer: a rope or a handle
The choice depends on the final goal, since they affect the triceps in different ways. The rope helps to “break through” to the depths of the triceps, since it has more range of motion.
Work out the three-headed various handles at different angles:
- the outer part of the triceps is worked out with a V-handle;
- long head - straight neck.
That is, the choice depends on the lagging zone, which is decided to pull up.
Video: Extension of arms on the block
If you are looking for the most effective exercise to get the triceps on the block, then this is definitely the arm extension. It is used mainly in "bodybuilding" programs to give the muscle relief and clarity, to effectively separate the triceps from the biceps. The intensity of the impact on the lateral head of the triceps can be increased if a rope handle is used instead of a handle.
Initial position:
- Set the desired weight and attach the horizontal handle (or rope) to the top pulley.
- Stand facing the upper block at a distance of approximately 30-40 cm from the system.
- Grab the handle with an overhand grip about shoulder-width apart or slightly narrower.
- Tilt your torso slightly, keeping your back straight, and bend your knees slightly.
- Lower the handle until your forearms are parallel to the floor - this will be the starting line of motion.
- Lock your elbows on the sides of the body.
Motion:
- Inhale and exhale with an isolated effort of the triceps “squeeze” the weight vertically down, straightening your arms or, if the type of handle allows, moving them back.
- Hold the contracted position for 1-2 seconds.
- Return the handlebar to the top starting position under control.
- Perform the planned number of repetitions and approaches, observing the above technique.
Video Extension of arms on the block
Video Extension of arms from the upper block for girls
Analysis of the exercise
Anatomy of exercise - which muscles work
Advantages
Flaws
Preparing for execution
Prepare the simulator for work by hanging a short straight or rope handle on the carabiner (the end of the cable) (in fact, there are many more, but these two are the most used) and setting the necessary weight on the counterweight system.
Conduct a specialized warm-up before the working sets of the exercise by performing articular gymnastics for the elbows and 1-2 lead-in extension sets. If possible, use a rope handle for this, which provides a deeper "warm-up" effect.
Proper execution
Mistakes
Efficiency Tips
Inclusion in the program
The overhead pull-down is a classic “finishing” movement and its place in the final part of specialized triceps training programs. Basically, the exercise follows heavier elements such as push-ups on the uneven bars, "narrow" bench presses or French presses.
However, some athletes use block extension sets as a warm-up for muscles and joints - in this case, the “pumping” value of the exercise is secondary.
Excessively large weights are not used in extensions - weights should not interfere with the preservation of the form of movement and its technical execution in the range of 12-20 repetitions. Adjust the number of approaches independently (in the standard from 3 to 5) depending on the total volume of the done and planned training work.
Contraindications
The pull of the block on the triceps is quite harmless and has no serious contraindications. Sometimes you have to abandon this method of training triceps in traumatic conditions of the elbow joints, at least until you feel better.
In some rare cases, diseased wrist joints can also limit the effectiveness of extensions. But, as a rule, the use of a bendable handle solves this problem.
How to replace extension with triceps on the upper block
Technically, the triceps muscle also performs a similar movement when extending the arms in an incline with a dumbbell. And although block extensions are more “profitable” in a number of parameters, they can, if necessary, be replaced with work with a dumbbell.
Muscle map
