Extension of arms on a vertical block downwards: benefits, technique. Extension of the arm on the upper block while standing Flexion of extension of the arms in the block

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 triceps pull-down exercise with a regular grip 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

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

To increase volumes, follow 4x8–12.

Straight handle extension with reverse grip

Arm extension in upper block 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.

Standing in front of the block, grab the straight handle with an underhand grip, pressing your elbows tightly to your body.
Exhale: Fully extend your arms to your hips.
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.

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.
Bend your body forward and take a step forward with one foot - for stability, pressing your elbows as close to your head as possible.
Maintain your shoulder position. The elbows are bent, the handle is closer to the back of the head.
Exhale: Extend your elbows fully, moving forward over the top of your head.
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 further assistance. strong point.

Facing the block, with your feet planted firmly, use an underhand grip to grasp the narrow one-hand handle with one hand.
Press the elbow of your working hand to your body, as in the other options, with your other hand on your belt.
Exhale: Extend your elbow completely without twisting your hands, keeping them in a straight line with your forearm.
Inhale: relax and bend your elbow to its original position.
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 a soft handle requires more precision in technique and muscles prepared for this. Such extensions will fit muscles more prepared for stress.

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.
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.
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 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.

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.
Step back with one foot for stability and tilt your body slightly.
Raise your arms above your head, keeping your elbows close to your head. The brushes begin to move from the back of the head.
Exhale: Extend your arms as much as possible, feeling the tension in your triceps.
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

Principles and technique of performing the exercise

Arm extension in the simulator is a fairly popular exercise that is equally suitable for both beginners and experienced athletes. It can be performed with various lever designs, which allows you to change the level of difficulty, work the muscles from different angles and use the exercise in almost any gym.

Benefits of exercise and muscles involved

Arm extension - isolated exercise, aimed at working only one muscle group. The main part of the load goes to the triceps.

The exercise also indirectly involves deltoid, wrist flexor muscles, large pectoral muscle, but if the technique is incorrect, part of the load may shift to the biceps.

The exercise helps to effectively work the triceps brachii muscle and increase its volume. Girls also should not be afraid of this exercise: with regular practice, their arms will acquire a toned and athletic appearance.

It is most convenient to perform arm extensions in a crossover, using an upper or lower block. There is also a special exercise machine for arm extension, but, unfortunately, it is not available in all gyms. TO general rules performing triceps extension down or up can be attributed to:

IN gym are often concerned not only correct technique execution, but also a training plan:

It is enough to perform triceps exercises 1-2 times a week. Don't forget that muscles need recovery.
The number of repetitions depends on your goal: for mass, 8-10 repetitions with maximum weight are enough, for relief - from 12 to 15 repetitions, if your goal is fat burning, perform the exercise at least 20 times in each approach.
For greater effectiveness, block arm extensions can be combined in a set with another triceps exercise.

Working out the triceps in a crossover usually occurs in the middle or end of a workout, after performing basic exercises. If the triceps is your lagging muscle, you can move the extension to the beginning of the workout.

Technique

It is worth separately analyzing the execution of extensions from the upper and lower blocks.

When extending from the lower block The long head of the triceps brachii muscle is more involved in the work. This subtype of exercise is more complex and traumatic.

To perform it, you need to stand with your back to the machine. With your palms facing upward, bend your elbows and grasp the handle of the block. Turn your arms so that the shoulder axis and forearm are parallel. Try to keep your elbows as close to your head as possible. From starting position begin to straighten your arms completely, without moving your elbows to the side, but fixing them. Then return to the original position.

Attention: for greater convenience, extension of the arms from the lower block can be performed while sitting, leaning on the back of the bench.

- an easier version of the exercise, which is great for beginner athletes.

To perform it, stand facing the machine, take a balanced position, straighten your back. Grasp the handle with an overhand grip with your palms facing down. Press your elbows towards your body and lock them. Bend your arms at an angle of more than 90 degrees, and then, using the force of the muscle group being worked, lower the weight down. Top link The triceps block engages its lateral head more.

The easiest option is to work the triceps in a crossover using a straight handle. You can complicate the exercise by taking rope handle or straps. In this case, you will additionally have to move the ropes to the sides at the point of greatest extension of the arms - this will help ensure greater contraction of all triceps heads.

It is also possible to alternately straighten the right and left hand, using a special handle for this. The exercise technique remains the same. This option isolates the work of the arms, which allows you to work the muscles equally effectively, since when doing extensions with both hands, the stronger arm takes on most of the load. In this case, you need to start performing alternate extensions in the block with the weaker hand.

Contraindications

Since the exercise is isolated and involves only one muscle group, it has almost no contraindications. There is only one main contraindication - injury to the elbow or shoulder joints. In this case, it is better to wait until the body recovers and only then begin full training.

Arm extensions on a block can be easily replaced with analogues: French press, push-ups on parallel bars, extensions of arms with a dumbbell.

By performing extensions and other triceps exercises 1-2 times a week, you will soon notice positive results.

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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 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:

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 almost never lean forward. The more you bend over, the more you will help yourself with your weight. own body. 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 a block is one of the isolating exercises, with which you can effectively “load” all 3 triceps bundles (especially the lateral one).

The downward press on the block is performed in special simulator(the one with the help of which the pull to the chest is carried out), auxiliary equipment - a set of handles.

Features of the training

Benefits of the exercise:

helps develop triceps strength;
provides intensive isolated training of the triceps brachii muscle;
helps increase arm volume;
creates the necessary muscle relief upper limbs, helps remove the hated “jelly”;
guarantees an increase in bench press characteristics in basic training.

Technique:

starting position – standing, feet shoulder-width apart, facing the block machine;
You need to firmly grasp the handles with your hands, press your elbows (bent) to the body;
the handles should be located at the level of the upper chest, the body should be slightly tilted forward;
Now, while inhaling, you should tense the target muscles - the triceps - as much as possible and straighten your arms at the elbow joints by lowering the handle of the block down;
at the lowest point, the arms should be completely straightened, here you need to exhale;
after a 1-2 second delay, you should gradually return to the original position.

In order for the extension of the arms from the upper block to maximize the use of the triceps, during the training process, bent elbows should be firmly pressed against the body at all times.

Another fundamental nuance is correctly selected weights. So, if the weight is too heavy, the elbows will always “tend” forward, and extension of the arms in the block will be less effective. Moreover, the load in such a situation “leaves” the triceps and “moves” to the spine - an extremely undesirable phenomenon.

Incorrectly selected weight also leads to the fact that the athlete cannot control movement in negative phase. This negatively affects the technique of pressing to the bottom. It is worth monitoring the position of the back, in particular the lower back - it should be securely fixed in one position.

It is better to limit yourself to light weights at first; over time (after the technique of triceps extension has been worked out), the weight can be gradually increased.

Extension of arms on a block can be performed in several variations. Thus, a direct overhand grip maximally loads the middle and outer heads of the triceps, while a reverse grip transfers the load to long head of this muscle.

There are also such exercise options:

with rope handle;
With various types handles;
reverse grip.

It is recommended to squeeze the projectile downwards exclusively using the triceps; at the extreme point you should linger for a few seconds and feel the maximum tension in the target muscles;
You should not sharply straighten your arms and “throw” the weight upward - movements should be smooth and progressive;
elbows are always pressed to the body;
It’s better to bend your legs a little at the knees and lean your body forward;
You shouldn’t “grab” a lot of weight in the initial stages of training;
It is better to avoid the exercise for athletes who feel pain (discomfort) in shoulder girdle(in particular, if the anterior delta “suffered”);
The optimal number of repetitions for arm extension on a block is 10-15/3-5 approaches.

If you are looking for the most effective exercise to pump up the triceps on the block, then this is, of course, arm extension. It is used mainly in “bodybuilding” programs to give the muscle relief and definition, effectively separating the triceps from the biceps. The intensity of the impact on the lateral head of the triceps can be increased if you use a rope handle instead of a handle.

Initial position:

Set the required weight and attach a horizontal handle (or rope) to the top block.
Stand facing the top block at a distance of approximately 30-40 cm from the system.
Grasp the handle with an overhand grip, approximately shoulder-width apart or slightly narrower.
Tilt your body slightly, keeping your back straight, and bend your knees slightly.
Lower the handle to the level where your forearms are parallel to the floor - this will be the starting line of the movement.
Lock your elbows to the sides of your body.

Movement:

Inhale and, as you exhale, use an isolated triceps force to “press” the weight vertically downwards, straightening your arms or, if the type of handle allows, bringing them back.
Stay in the contracted position for 1-2 seconds.
Return the handle under control to the upper starting position.
Perform the planned number of repetitions and approaches, following the given technique.

Video Extension of arms on a block

Video Arm extension from the upper block for girls

Analysis of the exercise

Anatomy of exercise - which muscles work

Advantages

Flaws

Preparation for execution

Prepare the simulator for work by attaching a short straight or rope handle to the carabiner (the end of the cable) (in fact, there are many more, but these two are the most used) and installing the necessary weight on the counterweight system.

Carry out a specialized warm-up before working sets of the exercise by doing joint gymnastics for elbows and 1-2 leading sets of extensions. If possible, use a rope handle for this, which provides a deeper “warm-up” effect.

Proper execution

Errors

Efficiency Tips

Inclusion in the program

Extension of the arms from the upper block is a classic “finishing” movement and its place in the final part of specialized training programs for triceps. Basically, the exercise follows heavier elements such as dips, “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 maintaining the form of the movement and its technical execution in the range of 12-20 repetitions. Adjust the number of approaches yourself (standard from 3 to 5) depending on the total volume of completed and planned training work.

Contraindications

The triceps pull-down is quite harmless and has no serious contraindications. Sometimes you have to abandon this method of training the triceps in case of traumatic conditions. elbow joints, at least until you feel better.

In some rare cases, sore wrist joints can also limit the effectiveness of extensions. But, as a rule, using a bendable handle solves this problem.

How to replace triceps extension on the upper block

Technically similar movement triceps also performs when bending over with a dumbbell. And although in a number of parameters block extensions are more “profitable”, they can, if necessary, be replaced by working with a dumbbell.