Extension of arms on a block. We study all the subtleties and secrets
Today, athletes are increasingly using complex machines to strengthen their arms, and training triceps on a block has become a very popular activity. The triceps is the triceps muscle on the back of the arm, connecting the shoulder joint to the elbow, as well as to the shoulder blade. This muscle consists of three bundles (or heads): lateral, medial and long. The triceps perform the function of extending the arms at the elbow joints in the body.
The main and basic exercises for the development of this muscle are, in fact, all kinds of arm extensions - with a straight or curved barbell, with dumbbells. However, you can and should also add triceps extensions on a block to them - exercises of this nature will help to greatly enhance the effect of the basic ones. After all, they allow you to achieve an even higher degree of load isolation.
Pumping up the triceps muscle on a block simulator, in any variation, is precisely an isolating exercise. This forces the lateral and medial triceps to work. The internal (long) beam is practically not loaded during training on the block. Unless you grab the handle with a reverse grip. But the classic technique of performing exercises on a block involves just a regular grip, from above.
After attaching one of the handles to the block and setting the desired weight, you need to take the handle with a direct grip, choosing the most comfortable hand position. The main thing is that the grip should not be wide, but at a level slightly narrower than shoulder width.
When performing the triceps extension itself, you need to make sure that your elbows are pressed to your sides and motionless during each movement. The back should be straight. The body can be slightly tilted forward, but without rounding the back or hunching the shoulders.
When performing extensions, your legs can be kept straight, or better yet, slightly bent at the knee joints. It is also allowed to put one leg slightly forward (i.e., so that your feet are not at the same level). Here you just need to experiment and choose the position of your legs that will be the most stable and comfortable for you.
When the hands with the handle are in the highest position, we inhale. And as we straighten our arms, we exhale with effort. At the final lowest point of extension, it makes sense to take a short (second) pause in order to feel the peak contraction of the muscle. Your arms must be straightened completely. So that the handle touches the upper thighs.
But at the top point, the hands with the handle should not be brought to the end a little, to their highest state. Because the muscles there are already relaxing, and the load is removed from them. For high-quality training, we need to ensure a constant load throughout the entire exercise. All movements should be slow, rhythmic and controlled.
If you follow all these subtleties of the correct technique, you will feel that it is your triceps that are clogged, and other muscle groups are not included in the work at all. With the exception of the muscles of the forearm, which play an auxiliary and supporting role in extensions on the block.
When performing triceps extensions on the upper block, you can and should use all the handles for the block machine that are available in your fitness room. Small changes in grip, which are provided by the use of different types of handles, will help to work the triceps muscle from different angles.
For example, a V-shaped handle targets the outer part of the triceps, while a straight bar puts stress on the long heads of the triceps. According to many athletes, the cable handle provides the deepest pumping of the triceps. It allows you to “reach” the deepest muscle fibers of the triceps muscle.
Whatever type of handle you choose, in any case, classic triceps extensions imply pulling only from the upper block. This exercise is performed standing. The legs, slightly bent at the knees, are positioned shoulder-width apart (or one leg is slightly extended, as if taking half a step forward, for greater stability).
Perform arm extensions on a block so that only the elbow joint is working. To do this, the elbows must be motionless, fixed in a position pressed close to the body. Under no circumstances should you turn extensions into presses!
The classic and absolutely correct execution of this exercise does not imply any forward bending of the body. Because the more the athlete leans forward, the more he will (voluntarily or not) help his triceps with the weight of his own body. And this already removes a significant part of the load from the muscle being worked. You only need to use the strength of the triceps, and nothing more.
To change the nature of the load and just for variety, when performing exercises for triceps extension in a block, you should pay special attention to the rope handle. That is, in addition to extensions using metal handles, you also need to include exercises with ropes or special straps in your training.
This equipment allows you to stretch your triceps harder. The amplitude of movements will become close to maximum if you extend your arms not just down, but down/to the sides (spreading them apart at the lowest point). This way, it will be more difficult to perform the exercise with proper technique, so you need to choose less weight.
It is important to allow the cable with a rope handle to perform the greatest range of motion when performing biceps extensions in the upper block, remembering to “catch” a second pause in the lower position of the arms to ensure peak muscle contraction.
It is not without reason that the variety of arm extensions with a rope handle of the upper block is considered the most effective by many experienced athletes. After all, the rope handle provides very high-quality isolated work and exceptionally strong contraction of the triceps, with a predominant load on their lateral bundles.
Another highly effective way to work the triceps in a standing block is to perform arm extensions with a curved handle. The curved metal handle facilitates partial rotation of the hands: the right hand – clockwise, and the left hand – counterclockwise. In this situation, the main part of the load falls on the outer heads of the triceps.
This exercise is also performed while standing. The torso is not necessarily held in a strictly vertical position during this triceps pulley movement. To balance the stand, you can slightly tilt your body forward. Also, to maintain the correct body position, you must not change the direction of your gaze: always look straight ahead.
With the correct technique for performing this exercise, the arms from shoulder to elbow are strictly perpendicular to the floor. This position does not need to be changed when straightening your arms. This way you can achieve the best development of all the muscle fibers of the long head of the triceps. When lowering the palms turned to the sides downwards, a powerful contraction of the medial fascicles of the triceps occurs (with an ordinary straight grip, extension of the arms is carried out by contraction of the long fascicles).
Don't overdo it with the weight load. If you overdo it with weight, then part of the load will inevitably transfer to other muscle groups, which will also be involved in the work. And this completely defeats the purpose of this triceps exercise.
Other arm extension options
It makes sense to try doing triceps block raises in other ways. And don’t just try, but include the following exercises in your regular training program:
One-arm reverse triceps extension
This exercise is more technically difficult. However, when performed correctly, it provides the opportunity to focus the load specifically on the lateral fascicle of the triceps muscle. In all other exercises, this part of the triceps is not involved at all. Perform reverse grip extensions immediately after classic arm extensions, ensuring maximum range of motion. Then the triceps will be worked out most harmoniously. This exercise is recommended for experienced athletes; beginners should not waste time on it yet.
This is a kind of analogue of a single arm extension with a dumbbell - overhead press - while sitting. Here, too, the work is done on the lower, and not on the upper block. You need to place a bench next to the block simulator “frame”, sit with your back to the simulator, raise your arm and move it behind your head. Taking a single handle, you need to bend and straighten your arm at the elbow joint. To keep the cable from touching your back, you will be forced to move your arm further behind your head, thereby increasing the range of motion compared to the usual extension of your arm with a dumbbell from behind your head.
It must be borne in mind that any triceps pull-down is an additional exercise, not a main one; isolating, not basic. Therefore, extensions alone will clearly not be enough to properly work the triceps muscles. The basis for increasing the strength and volume of your triceps is the French press, close-grip bench press, etc. basic exercises. And, if triceps extensions in a block can be replaced with exercises with dumbbells, then nothing can replace the basic ones. They must be followed in any case.
Therefore, it makes sense to do triceps extensions in a block trainer, as in any exercise machine in general, as a warm-up and (or) as a finishing exercise when training triceps. When we set a goal to do a more difficult workout, we need to better warm up and stretch the muscles, and only then perform a couple of basic exercises with significant weights. And after them, give the muscles a control finishing move, for which the block “frame” is simply ideal. This approach is rightly considered the most effective in modern bodybuilding, and since the times of Arnold and Franco Colombo.
A specific example of such a triceps training program:
- Arm extensions on the upper block with a straight or ^-shaped handle;
- Bench press with a narrow grip and a straight bar;
- French press with curved bar;
- Upper pulley arm extension with rope handle.
All exercises are performed in three approaches. The first approach is with a relatively light weight, allowing you to do 12-15 repetitions. The 2nd and 3rd approaches are already with an impressive weight, allowing you to do cleanly (meaning, without violating the technique) no more than 8-10 repetitions. You can also use a block exercise machine “frame” in the case when, for example, you wanted to do an exercise with dumbbells, but all the dumbbells in the gym are occupied (this happens, especially in the evening “rush hours”).
A generally accepted practice is to exercise in a split program, when neighboring muscle groups are worked out in one session. Or the opposite ones - antagonist muscles. Therefore, it makes sense to train the triceps together with pumping the biceps or pectoral muscles.
Overall, the triceps pulldown is a relatively simple exercise that does not require any serious preparation. However, at the beginning of its implementation (in the first approach) it is worth listening to the reaction of your body. The fact is that the elbow joint is very susceptible to various kinds of minor but painful injuries and sprains. In particular: never (!) engage in arm wrestling, especially somewhere at a party, while drunk, without thoroughly warming up! Never jump on parallel bars or a horizontal bar without a light warm-up.
Otherwise, you simply will not be able to do either extensions on the upper block or bending on the lower block for the triceps for several months. Pain in the elbow joint will interfere. So, if you have such sensations, then you don’t need to overpower yourself: you should exclude extensions on the block from your program until recovery.
Pain in the wrists may also occur. Then you need to use a wrist brace, or also postpone this exercise “until better times.” In any case, warm-up exercises are necessary before starting to load such a problem area as the elbow joints.
Triceps is a triceps muscle of the shoulder, which consists of three heads - lateral, medial and long. It originates on the outer surface of the shoulder and shoulder blade and is attached to the olecranon. Its main task is to extend the arms in the elbow joint. To pump this muscle, you can perform various kinds of arm extensions in simulators or using dumbbells, barbells, etc. But many athletes try to pump triceps on the block, thus achieving complete isolation.
The triceps extension is one of the most effective exercises that is often performed by both men and women. You can pump the target muscle group in isolation, thanks to the work in the crossover (block simulator). You will achieve the following goals:
- Increase triceps strength.
- Purposefully pump the triceps muscle of the shoulder.
- Increase your arms in volume, and also make them more toned. Excess body fat will simply burn.
- Strength performance in heavy basic movements (such as bench press and deadlift) will increase several times.
It is very important to perform all movements technically correctly. Before training, warm up the desired muscle groups well.
Technical features of the exercise
Effectively simple enough. Follow the exact algorithm for performing movements.
Initial position
The athlete must approach the block simulator, and also attach a straight bar or rope handle to the handle of the upper block. Next, you need to set the desired weight burden. The position of the hands on the bar should be comfortable, the grip is straight, not too wide. Press your elbows to your body. The body can be tilted slightly, and the knees bent.
The process of doing the exercise
Many athletes do this exercise with a reverse grip. Thus, the main load is transferred from the lateral head to the long head. You need to perform the exercise only due to the tension of the triceps. The pull of the upper block will help you effectively load the triceps muscle. Most often, this sports element is performed at the end of a workout. Work with relatively light weights.
The pull of the block for triceps is a fairly traumatic exercise. It is important to monitor the condition of the joint. Do not be afraid to skip a workout if you experience pain in the deltas or triceps. An athlete in one session should do only 3-4 sets of extensions on the block. The number of repetitions per set depends entirely on training goals and physical capabilities.
Common Exercise Variations
There are several options for performing this sports element. Experienced bodybuilders alternately perform a variety of exercises to effectively pump the triceps. The target muscle group does not have time to adapt to the load.
We create a quality training program
Consider your individual characteristics in order to draw up a quality lesson plan. Regular triceps extensions on the block will not be enough. You will not be able to qualitatively pump this muscle group.
Bodybuilders are most often engaged in. In one session, several muscle sections are worked out at once. Many men and women combine triceps and chest workouts. An effective training plan can consist of the following sports elements.
| Name of the exercise | Muscle groups involved | Number of repetitions | Notes |
| Dips | pectoralis major, triceps | Max number of times | Performed at the end of the warm-up. An alternative exercise is push-ups from the floor. |
| Bench press | pectoralis major, triceps, deltas | 10 -12 | Do 3-4 working sets. You can also exercise with dumbbells. |
| Breeding hands with dumbbells lying | Upper chest | 8-10 | You need to work at a slow pace. Perform the exercise on a horizontal bench. |
| French press | Triceps | 8-10 | Exercise with dumbbells or barbells. Work through the efforts of the triceps. |
| Extension of arms on the block | Triceps | 10 -12 | There are several variations of the movements, use different handles. |
As we can see, the triceps are actively involved in pumping the pectoral muscles. Heavy ones contribute to an increase in overall muscle mass of the body.
You should not perform extension of the arms on the block very often. It is enough to pump triceps once a week. Thus, the muscles will recover well between sessions. You can avoid the effect of overtraining. In just a few weeks after starting the training, you will notice real changes. Triceps will become much larger and more prominent!
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Triceps is the most massive muscle group in the shoulder, which, it would seem, does not require additional isolating load. After all, she gets enough training from bench and standing presses. But, if you look at the situation in the gym, you can find many people who are strenuously performing arm extensions on a block while standing. Why ? Everything is very simple, despite the supporting load in many exercises, the muscle itself needs deeper development.
And all because this is a triceps extensor muscle, that is, it consists of three separate bundles, each of which needs separate work. And the point is not at all in external aesthetics, which you can ignore, but in the fact that without working on the lower “lateral” layer, you can easily hit a plateau. There is only one way out - isolation exercises.
What heads work?
For consideration, it is better to take the safest and simplest exercise in terms of mechanics, namely, standing arm extension on a block. Why exactly this? Depending on the inclination of the body, you can easily work on the desired head without changing the mechanics itself. What else can boast of such variability?
In general, while working with the block, all three heads work:
- Lateral;
- Medial;
- Long.
What to combine with?
Since standing arm extension on a block is an isolating exercise, it must be correctly combined with the base. First of all, when working with isolation, you should forget about supersets (at least for beginner athletes).
To warm up the muscles well, before entering the block machine, it is recommended to do 3-4 sets of bench presses (without bending!) with a narrow grip. Additionally, you can add a French press approach. To completely turn off the pecs and deltoids, in order to eliminate the possibility of cheating on the approach, you should use a heavy military press, or its seated variation on a Smith bench. Only by turning off the auxiliary muscles from this exercise can you achieve maximum development and isolation of the triceps extensor.
If for some reason the triceps are not worked on chest day, then a recommended warm-up set would be a bent over arm extension with a light weight, or work on lifting dumbbells to the sides (to eliminate the deltoids from the work). In this case, the pectoral muscles can take most of the load.
Note: With ideal technique, which is trained exclusively by working with light weights, you don’t have to worry about the work of other muscles, since the load will fall exclusively on the triceps. But don’t forget about warming up, which can be done with light weights or any other triceps set, including combination with flexor supersets.
How to do it correctly?
Despite its apparent simplicity, the exercise has its own nuances. The first thing you have to deal with is choosing the right handle:
- Straight wide;
- Straight slightly bent;
- V-shaped;
- Cord;
- Knot.
If you are not a professional, then variations with a straight line, wide and slightly bent, should be immediately cut off. For one simple reason - this will fix the wrong trajectory of movement, and most importantly, the hands will not be able to achieve naturalness in movement. Well, we must not forget that they must be parallel to each other in order to achieve a uniform load.
A V-shaped handle is a good option, but it also limits your range of motion. The arms remain parallel, so when working with small weights (up to 60 kilograms), you can safely use it.
The ideal solution would be a knot. But it is not suitable for those athletes who have not yet fully learned the correct technique. After all, when working with it, you need to independently control the position of your hands.
How to approach the block correctly? Ideal exercise technique:
- Approach the block frame at an elbow distance from the handle of the simulator;
- Tilt the body slightly - about 10-15 degrees.
Important: The spine, as in the case of deadlifts, must be in a deflection. No round shoulders or stooped back!
- Place your arms parallel to each other.
- Unbend them, pulling them towards the belt.
Variations of the exercise
Despite the apparent simplicity of extending the arms on the upper block while standing, it has many variations. Starting from a change in emphasis to general development or reducing the risk of injury for athletes during the rehabilitation period. The most popular techniques:
- One-armed deadlift;
- With rigid cord;
- Working with the lower block.
One-armed option
This exercise is very rarely used by beginners in the gym. The reason is extremely simple. Its technique is somewhat more complicated than the classic one, and the load is distributed not only on the triceps but also on the rear deltoid, which makes this extension multi-joint.
Technique:
- Stand exactly next to the block;
- Place one hand on the frame stand and the other hand grab the handle. Use special attachments for crossovers
- Extend your arm, moving it slightly to the side.
The angle of work changes radically, due to greater amplitude, all three heads and the rear delta are included in the work. Disadvantages include uneven development of the left/right hand, and insufficient isolation. For those who want to increase the load by a multiple, try.
Bottom block
Extension of the arms on the lower block while standing is a block analogue of the French press. At the same time, if judged objectively, then it has more disadvantages than advantages in relation to free weight work. The main reason is the limitation of amplitude and unnatural work in the elbow joint. All this limits its use for people with elbow problems. In addition, a limitation in amplitude leads to a decrease in the effectiveness of the exercise.
But, if for some reason you have this particular exercise in your program, you need to know how to do it with maximum efficiency and with minimal risk of injury!
- Get on your knees with your back to the block.
- Bend your elbows and grab the handle.
- Rise from your knees, slightly straightening your elbows.
- Keep your hands as close to your head as possible.
- Do not forget about the parallel arrangement of the brushes in relation to each other.
- Straighten your arms vertically upward.
The only advantage of this option over the classic is the ability to maintain a static load in the lower part of the range of motion.
Cord
Extending the arms on a block with a cord while standing is not much different from other execution options. The only peculiarity is the need to control the load between the hands.
At the same time, the use of a cord allows you to significantly expand the amplitude of movement, making it more natural and less dangerous. Due to this, it is considered almost 30% more difficult to work with a fixed handle.
Contraindications
The only contraindication to performing this exercise as part of a standard training program is injuries to the elbow joints. Due to isolation, the entire load falls on them, so any departure from the technique can result in injury.
Options with a block analogue of the French press also have limitations for use after injuries to the shoulder joint, since the static load is carried out at an unnatural angle, which can lead to damage and serious injury.
Otherwise, there are no general contraindications to standing arm extensions on a block machine.
Outcome
The standing arm extension is a simple exercise that has been known since the 60s. Its extreme simplicity opens up scope for variations. And most importantly, the peculiarities of the execution technique completely eliminate the need and effectiveness of cheating. So, with a classic stance, no vibrations of the body will help you push the weight to the end.
It has a number of advantages:
- Deep muscle work;
- Almost complete isolation;
- Relatively low risk of injury;
- High efficiency;
- Helps break through strength plateaus in bench presses.
However, it is still not recommended for athletes to start isolation exercises in the first year of training using blocks. At this time, it is better to use free weights (for example, standing French press), and focus on circuit training using basic exercises. Since isolation and highlighting of any of the extensor heads of the arm will not stand out without the impressive mass of the athlete.
Extension of the arms on the block is one of the isolating exercises with which you can pump up the triceps muscles. It is performed standing on a special simulator.
The exercise is very effective, so bodybuilders include it in their training program. Beginners also often pay attention to it. This exercise will be discussed in this article.
What muscles work when extending the arms on a block?
When performing arm extensions on a block, all triceps muscles actively work. However, the greatest load falls on the lateral and medial head of this triceps muscle. Thanks to this, a beautiful hand relief is formed.
Rules for performing the exercise
Extension of the arms on a block is performed while standing, on a special simulator, but it can be done in different ways. However, the rules for all types will be the same. Here they are:
- Extension of the arms should be done only through the forearms at the elbow joint. The back and shoulders should remain motionless.
- Do this exercise only after warming up and basic exercises. You should not do it at the beginning of classes.
- Perform movements smoothly. Do not pull the handle.
- During the exercise, tighten your triceps as much as possible.
- Control your breathing. Extend your arms as you inhale, and return to the starting position as you exhale. Proper breathing helps to properly distribute the load on the muscles.
- Keep your elbows close to your body. This position will force the necessary muscles to work.
- When performing the exercise, bend your legs slightly at the knees. They should not be kept straight.
- Bend your body slightly, but your back should remain straight.
- If you are just starting to train, then take the minimum weight. You can subsequently increase it when your muscles get used to the load.
- If after performing this exercise your shoulders hurt a lot, then you should abandon it. In this case, it is best to choose another option for pumping up the triceps.
- Do 15-20 repetitions and 3 sets.
- Train three times a week.
As already mentioned, this exercise is performed while standing, but it can be done in different ways, and you will learn about which ones further. Each of them pumps up the triceps well.
Extension of arms on a block with a direct grip
The exercise on the upper block with a straight grip is performed as follows:
- Set the required weight on the apparatus. Initially it should be small, but gradually it will need to be increased. Stand facing the machine. Place your hands on the handle so that your palms are on top of it, i.e. grab the handle with an overhand grip. The palms should be at a distance slightly narrower than shoulder width. Keep your back straight, bend your legs slightly at the knees and place them shoulder-width apart. Keep your socks parallel to each other. Tilt the body a little.
- Take a deep breath and lower your arms down. They should become straight. At the same time, tighten your triceps. Freeze in this position for 3 seconds.
- Exhale and come back. Repeat the exercise the prescribed number of times.
Extension of arms on a block with a reverse grip
This extension of the arms on a block allows you to better pump the lateral triceps muscle. It should be done in conjunction with the previous exercise, or more precisely, immediately after it. It is also performed standing, on a special simulator.
The technique for performing the exercise on a vertical block with a reverse grip will be as follows:
- Set the weight on the apparatus to the weight you need. Stand facing the machine. Grasp the projectile with a reverse grip, i.e. The palms should be located below the handle. Press your elbows tightly to your body, keep your hands at a distance slightly greater than shoulder width. Bend your legs slightly at the knees, lean your body forward slightly.
- Take a deep breath and lower your arms down. Unbend them completely. In this case, the triceps should be as tense as possible. Freeze in this position for 3 seconds.
- Exhale and come back. The exercise on the upper block with a reverse grip should be done 15-20 times.
Extension of arms from the upper block with a rope handle
This exercise on the upper block is considered the most effective for triceps.
The technique for performing it will be as follows:
- Stand facing the machine and place your hands on the handle so that your palm is on top of it, i.e. straight grip. Press your elbows tightly against your body. Place your feet shoulder-width apart, bend your knees slightly, and lean your body forward slightly.
- Take a deep breath and straighten your arms. At the very bottom end of the handle spread in different directions. Hold this position for 3 seconds.
- Exhale and come back. Without resting, immediately do 1 more repetition and so on until you have completed the required number of times.
Extension of the arms on a block helps to pump up the triceps muscles well, but it should be performed in combination with other exercises for this muscle. Only in this way can you achieve the desired result.
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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.
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Date of: 2012-05-29 Views: 751 001 Grade: 5.0
Why medals are given to articles:
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 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 chips
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.