Extension of arms from the upper block. Triceps block extensions are the best variations of the exercise. Features and anatomy of the exercise

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Genus. 1984 Trained since 1999 Trained since 2007. CMS 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.

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Date of: 2012-05-29 Views: 753 086 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.

Extension of the arms on the upper 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 of execution.

You can also perform extensions using a straight or curved bar or using a cable handle (pigtail). It is better to perform arm extensions after basic exercises as a final exercise, since it is not the main mass-building exercise.

Technique for performing arm extensions on the upper block:

1. Take the rope handle and attach it to the cable of the upper block.
2. Stand straight, knees slightly bent, body slightly tilted forward.
3. Grab the rope handles and pull it down towards the body. Keep your elbows motionless.
4. After inhaling, pull the handles of the exercise machine down. When your hands reach the bottom point, you slightly spread your hands to the sides. When passing the point of maximum load, exhale.
5. Having reached the bottom point, fix your hands for a moment. This is the point of maximum load.
6. Then, while inhaling, bend your arms, returning them to the starting position.
7. When the angle at the elbows is 90 degrees, or a little less, fix your arms in this position and repeat the exercise.

Muscles involved in the exercise

Features of arm extensions on the upper block:

• Do not move your body, thereby helping yourself to extend.
• The elbows are fixed and motionless throughout the exercise.
• If you cannot keep your elbows still, then the weight is incorrect and needs to be reduced.
• Don't move too far from the block, otherwise it will be the wrong load angle. The load should be directed vertically, so you need to get as close as possible.
• You can also use a curved V-shaped bar. When performing the exercise this way, the load shifts to the lateral (outer) head.
• Arm extensions can also be performed with a reverse grip (from below) with a straight bar. In this case, the load on the triceps will increase, but the load on the wrists and thumbs will also increase. To avoid injury, you need to reduce your weight a little.

Choose an exercise option that gives you maximum sensation in your triceps, and this will be a great stimulus for muscle growth. Also, as a final exercise, you can try, which also works well on the triceps.

Extension of arms on a block is performed in a special one, which is present in every gym. Depending on the grips and handles, you can effectively work each triceps bundle, isolated from the rest of the muscles. Everyone can choose exercise options for themselves - beginners and professionals.

Features and anatomy of the exercise

This exercise is good loads all triceps bundles: medial, lateral, long, and also ulnar muscles. This is a simple variation of the regular grip triceps exercise because it uses fewer muscles than other variations. This technique allows a beginner to effectively work out the triceps by learning to feel the muscle; other options can be included in the training of more prepared athletes, or after a month of introductory classes.

Technique and options for block extensions

Extension of the arms of the upper block with a regular grip

1. Facing the Crossover, grab the straight handle of the upper block with an overhand grip along the edges.
2. Place your feet hip-width apart and press your elbows toward your body. The forearms are relaxed, the handle is at shoulder level.
3. Exhale: Extend your arms without lifting your elbows, lowering the handle completely to your hips.
4. Inhale: Bend your elbows smoothly and without jerking.

To increase volumes, follow 4x8–12.

Straight handle extension with reverse grip

Extension of the arms in the upper block with a reverse grip also includes in work all triceps bundles, especially the medial. Unlike other options, the elbow muscles, extensors of the elbows, hands and fingers also work here. The load weight will be less than with a conventional grip.

1. Standing in front of the block, grab the straight handle with an underhand grip, pressing your elbows tightly to your body.
2. Exhale: Fully extend your arms to your hips.
3. Inhale: Slowly relax your triceps as you lift the handle.

As usual – 4x8–12.

Arm extensions from behind the head in Crossover

Extension option with a straight handle with your back to the block better works the long and medial head of the triceps. The exercise is performed in the upper block.

1. Grasp the handle of the upper block with a regular grip from below along the edges, then turn around with your back to the machine.
2. Bend your body forward and take a step forward with one foot - for stability, pressing your elbows as close to your head as possible.
3. Maintain your shoulder position. The elbows are bent, the handle is closer to the back of the head.
4. Exhale: Extend your elbows fully, moving forward over the top of your head.
5. Inhale: gently relax your muscles and move the handle behind your head, maintaining the tilt.

Select your working weight by 4x8–12 times.

Extension from the upper block with one hand

One-arm extension with a reverse grip with a special handle engages all the triceps bundles, but mostly the lateral one, as well as the triceps tendon and olecranon muscle. This technique will allow you to work in a concentrated manner on each hand separately, without helping with the stronger side.

1. Facing the block, with your feet planted firmly, use an underhand grip to grasp the narrow one-hand handle with one hand.
2. Press the elbow of your working hand to your body, as in the other options, with your other hand on your belt.
3. Exhale: Extend your elbow fully without twisting your hands, keeping them in a straight line with your forearm.
4. Inhale: relax and bend your elbow to its original position.
5. Repeat on each hand 4x8–12.

Extension with ropes, from the upper block

When extending your arms in Crossover with a rope, you can feel the lateral head of the triceps, training with a rope handle allows you to create more tension in the triceps, since the soft handle requires greater precision in technique and muscles prepared for this. Such extensions will fit muscles more prepared for stress.

1. Facing the block, grab the ropes with both hands. Position your elbows as usual, close to your body. At the top point, the palms with the ropes are naturally close together.
2. Exhale: Extend your elbows, moving your arms from the middle of the movement to the sides of your thighs. At the end of the movement, bring your hands in a straight line with your forearm. Contract the triceps as much as possible at the bottom, feeling a strong tension.
3. Inhale: return the ropes to the starting position.

Perform with light weight 4 sets, 8–12 reps.

And there is also curved handle to work the triceps from the upper block, this option includes the same bundles as the ropes, only it facilitates the technique of gripping and extension at the lower point. It is performed in the same way as the classic version of extensions.

Arm extension with ropes from the lower block

In this case, it is necessary to hook the ropes to the lower block. The exercise requires greater stabilization of the weight, and accordingly, muscle tension will be stronger.

No need to lift huge weights, the block will pull the body back, the technique will be lost and the load on the spine will increase.

A good way to work triceps for professionals.

1. Take the edges from the lower block with both hands. Raising the handles over your head, turn your body with your back to the machine.
2. Step back with one foot for stability and tilt your body slightly.
3. Raise your arms above your head, keeping your elbows close to your head. The brushes begin to move from the back of the head.
4. Exhale: Extend your arms as much as possible, feeling the tension in your triceps.
5. Inhale: Slowly lower the ropes behind your head.

So 4x8–12.

Triceps training in Crossover blocks implies high-quality and isolating technique, and not strength work (up to 8 repetitions). Choose light weight, perform up to 12 times, the main thing is a burning sensation in the triceps.

Perform arm extensions on a block with a heavy weight girls it’s not worth it, 15–20 repetitions with handles with an overhand grip are enough, working with a reverse grip for the forearm is not necessary for the weaker sex.

Top exercises for triceps in crossover, in video format

The standing cable extension is a classic and popular exercise for training the triceps. A downward press or extension on the upper block can help give the triceps muscle a beautiful relief and shape.

Standing arm extension on a block

Standing arm extension on a block is a traditional exercise performed at the end of training. According to statistics, it is the most popular in gyms where bodybuilders and athletes train. To perform the exercise you will need a cable trainer. The uniqueness of the technique is that it does not involve other muscles. This is an isolating exercise, which is also quite simple to perform.

Benefits of standing arm extension:

Trains triceps using the isolated method;

There are no contraindications for this procedure;

Only a cable trainer is required;

Does not require a cheating effect and allows you to quickly get the desired result.

Standing arm extension technique

To perform the exercise correctly, you need to gradually add weight. If the weight is too heavy, the lower back will be strained. This may cause injury. There are several rules for maximizing the effectiveness of the triceps muscle: firstly, the triceps exercise must be performed at the very last moment. Secondly, you need to put your legs, back, hips and shoulders in an immobilized position. Only your elbows should work during the exercise.

Exercises should not be performed abruptly. Further:

Place your elbows parallel to the machine;

Press your elbows close to your body;

If pain occurs, remove excess weight;

You can tilt your body if you have been training for a long time;

Use a rope, not a handle;

You can try to straighten your arms one at a time.

If you alternate arm extensions on a block with other exercises, the effect of the exercise will be much greater. If there are contraindications to performing the exercise while standing, try doing it lying on a surface. It is important to pay attention to the individual perception of this exercise and achieve the most comfortable conditions. There are several variations of the exercise that you should learn and use to develop your triceps.

Attention! Hold the torso of the machine only by the handle. To practice, you should learn to breathe correctly. Inhale - at the starting position, exhale - at the end of the exercise. The completion of the exercise will be marked by straight arms. Having finished extending your arms on a block while standing, listen to the sensation and try to feel the tense, warm muscles. Remember that only your elbows should move during the exercise. The legs should fix the position of the body, not slip, bend or move. It is important to keep the body calm until the exercise is completed.

If it is not possible to use an iron handle for exercise, try doing arm extensions on a block while standing using a rope. Attention! Each time the movement should begin very slowly, gradually developing speed.