Arm extensions on the upper block. Extension of arms from the upper block Triceps exercises in a crossover

Extension of the arms on the upper block is designed to train the triceps. It is performed to form a beautiful shape of the arms 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 details about the rules and technique of execution, read the article.

What muscles work?

One of the most popular exercises for working the triceps is the arm extension using a pulley machine. This exercise is classified as an isolated (or isolating) exercise, since it involves only one joint and is aimed at only one muscle group.

Extension of the arms using a block exercise machine performs two main functions:

• forms muscle relief;
• trains triceps strength.

The triceps, which are worked during arm extensions, make up a good two-thirds of the muscle mass of a person’s arms. Considering this fact, it is not difficult to understand that thanks to its shape, athletes achieve beautiful shoulder relief.

Working on the triceps is equally popular among both male and female athletes. But while men tend to train their triceps for volume and to perform subsequent heavier exercises that require additional strength, women who train triceps fight fat deposits in this area and create an expressive silhouette.

Despite the fact that the block exercise is aimed exclusively at working 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.

The list of these muscles:

• triceps brachii;
• latissimus dorsi muscles, which have a stabilizing function;
• large round;
• rear delta;
• pectoralis major;
• pectoralis minor;
• bottom of trapezoids;
• abdominal muscles;
• wrist flexors;
• spinal extensor muscles.

The exercise discussed in this material will help solve several problems:

• deep study of the triceps brachii muscle;
• increasing muscle mass - if there is such a goal and the athlete eats accordingly;
• the ability to perform more bench presses by training through basic exercises.

Place in the program

No matter how effective an exercise is, it is performed in combination with others. Also with muscle extension 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 first need to do all the exercises for the chest;
• in the back-triceps scenario, do the back exercises first, and only then do the block work.

Before you start working with a block machine, the triceps need to be warmed up. To do this, you need to follow several approaches:

• men should aim for two to three sets of 10-15 repetitions with a weight of 15-20 kilograms.
• women need to achieve two or three sets of 10-15 repetitions with a weight of 5-10 kilograms.

Execution Rules

Like most popular exercises, arm extensions have many variations, but they are all based on the classic technique.

Classic extensions

The exercise is performed in a block-type simulator, as well as on simulators designed to work the back muscles, but equipped with an upper block. Extensions are performed on handles of different shapes - straight, curved or long, for one arm. They all slightly change the vector of force application, so athletes use them all, but in different training complexes.

1. For classic arm extension in the simulator, a short, straight handle is best suited. It must be fixed in the simulator.
2. You need to hold the handle with a straight grip, placing your thumb on top of the handle.
3. Press your elbows to your body.
4. Bend them more than 90 degrees.
5. Place your feet side by side and take a position that is as stable as possible.
6. Arch your back in the lumbar region.
7. Straighten your shoulders, lift your chin.
8. The handle of the block should be pressed with body weight, and not with the back muscles, since it is necessary to isolate the back muscles and work exclusively on the triceps.
9. Use your triceps to lower the weight, straightening your elbows.
10. Control the position of your elbows as you perform the set.

Ladder

The ladder is not a specific modification of the exercise, but a way to bring the muscles close to failure.

The ladder can be performed by several athletes, competing in the number of repetitions.

The trick to the exercise is to start with half your 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 a curved neck

This exercise will give you the opportunity to work the outer part of the triceps or, in other words, a bunch of muscles.

Performance:

1. First secure the curved handle.
2. Turn your right hand clockwise, your left hand counterclockwise.
3. Perform the exercise the same way as the classic ones.
4. After completing the standard number of repetitions, change the direction of your arms and work the muscles again.
5. Alternate between a curved bar and a straight bar for weeks to achieve an even workout on your triceps.

One hand

Extension of the arms with the help of a block machine becomes even more effective for the triceps if you perform the exercise first with one hand and then with the other. During this option, the triceps are fully loaded, and the rear deltoid muscle also receives a load.

Subsequence:

1. Rest yourself against the frame post with one hand and grab the bar with the other.
2. Extend the arm you are training, moving it slightly to the side.
3. Repeat 10-15 times and change hands.

Probable mistakes and ways to avoid them

In the process of performing arm extensions in a block, it is easy to understand whether the exercise is being performed correctly. You should feel the tension in your triceps and not in other muscles. If you notice that after exercise your back or chest muscles hurt, then you need to look for the error.

The most common mistakes:

• You should not bend down too much when performing the exercise. This will engage the back muscles.
• Your arms must be straightened completely.
• Maintain good posture while performing the exercise. A slouched back can lead to injury.
• Hands and forearms should be kept in line.
• Do not come close to the block while performing the exercise.
• When working with a block simulator for the first time, monitor your body position and movements in the mirror.

How to correctly perform arm extension on the upper block, which muscles are involved, possible variations of the exercise and errors can be seen in the video:

Contraindications

Triceps exercise is quite safe. Since it is performed only with the help of the elbow joints, the main contraindications for this exercise are:

• elbow joint injury;
• injuries to the ligaments or tendons of the hands;
• wrist joint injuries.

If the damage does not cause much concern, you can reduce the load by reducing your usual weight by 30-40 percent.

Many athletes go to the gym even if they feel pain in their joints. With such determination, it is necessary to obtain advice from a specialist in advance, who will determine whether a specific exercise will be harmful for a specific disorder.

When working on the triceps, the athlete must control the load, taking into account the degree of injury to his joints.

Arm extensions involve the triceps (triceps brachii muscle). Most athletes who go to the gym or train at home do not pay enough attention to this muscle, preferring to concentrate on the biceps, thinking that it is responsible for the “beauty and athleticism” of the arms, especially in the front position. However, this is a deep misconception, since the triceps is a complex and large muscle. Typically, the biceps takes up about 1/3 of the volume, and the triceps – 2/3. In addition, if a guy or girl actively trains the elbow flexors, then they definitely need to train the extensors so as not to create an imbalance. And from an aesthetic point of view, the hands will not look harmonious in the photo. Therefore, we bring to your attention an effective and very good complex, including triceps exercises.

Usually, to work this muscle group without the goal of creating a certain volume and relief, it is enough to do regular push-ups, either from the floor (bench) or from parallel bars (which is more effective, but quite difficult). And if you want to work out all the muscle fiber bundles and also create volume, then you need to arm yourself with several types of exercises. We will talk about them further.

A fairly common, convenient and effective exercise that is suitable for both women and men. This exercise has several options. The technique is as follows:

• Stand facing the machine, grab the handle of the block so that your hands look down and your elbows are pressed to your body.
• Inhale, straighten your elbows so that they do not come off the body, and exhale at the end point.

There are several types of handles to perform this exercise on the Crossover. It is best to use a rope as this will allow maximum use of all muscle heads and prevent extension at the wrists. In this case, you need to keep your arms parallel to each other; to maximize the inclusion of the medial head at the end point, you can add wrist supination. To maximally load the lower triceps, perform three-quarter movements.

Another variation of arm extension on the upper block can be a change in the position of the hand. In this case, you need to grab the handle with your palms facing up. This will allow you to add forearm muscles to work:

• Extensor carpi radialis brevis;
• Extensor digitorum;
• Extensor carpi ulnaris;
• Extensor carpi radialis longus;
• Elbow muscle.

You can perform arm extensions in Crossover separately. There is also a special handle for this. The technique is the same. To get acquainted with it, we offer the video below.

Barbell Arm Extension (French Bench Press)

The exercise is quite complex from a technical point of view, so a woman or an inexperienced athlete should not perform it at first. Technique:

• Lying on a bench, grasp the barbell so that it rests on straight, vertically raised arms.
• Inhale, bend your elbows, bringing the barbell to your forehead (or behind your head), trying to keep your elbows from spreading too wide, as the picture shows. And straighten your arms to the starting position, ending with an exhalation.

Depending on the morphology (wide/narrow shoulders, wrist stiffness, etc.), the exercise may undergo changes from a technical point of view, including a basic and more complex level of load. Therefore, it is advisable to perform it with an assistant who could exercise control from the outside.

Arm extension with dumbbells

Arm extensions with dumbbells can be performed in various variations. When performing the exercise on a horizontal bench, the technique is almost the same as in the case of barbell extensions, but the position of the wrist changes here.

• Lying on a bench, grab a dumbbell with each hand, straightening your arms so that your hands are parallel to each other.
• Inhale, bend your elbows, making sure your elbows remain in their original position. Extend your arms and exhale at the end point.

Most inexperienced athletes cannot hold their elbows in this exercise; to do this, you can ask a friend or coach to fix their shoulders with their hands or using a belt.

This exercise works all three heads of the triceps.

As mentioned above, dumbbell extensions can be performed in various variations, and another effective option is the overhead extension. The long head of the triceps is most involved here. Technique:

• Sit or stand and lift your dumbbell arm straight over your head so that your wrist is in its natural position.
• Inhale, bend your elbow, bringing the dumbbell behind your head and maintaining the position of your elbow. Then straighten your elbow and exhale.

In this exercise, it is also important to control the position of the back and abdomen, avoiding excessive arching in the lower back. You can lean on a bench with a short back. A similar exercise can be performed with both hands while holding one dumbbell. It can also be a kettlebell, a W-shaped bar or a barbell (the so-called French seated press).

The next no less popular are bent over arm extensions. This exercise can be performed while standing or leaning on a bench. Technique:

• Stand in a stable position so that your knees are slightly bent, your body is tilted, your back is straight, your working arm is not resting on your leg, but your working arm is bent at the elbow with a dumbbell (or kettlebell) at an angle of 90 degrees and pressed against the body.
• Inhale, straighten your elbow, and exhale.

To perform the same exercise from a bench, simply rest one knee and non-working hand on the bench.

• When performing Crossover arm extensions, monitor the range of motion - do not allow your forearm to be pressed against your biceps.
• Never relax your arms at the top point, keep tension all the time.
• Do not train the triceps brachii muscle in isolation more than once a week. This is a small muscle group that is sufficiently loaded in many exercises aimed at developing other muscles.
• It is not recommended to resort to cheating during triceps training.
• To train the lateral and medial heads of the triceps muscle, it is recommended to pronate the wrist and turn the elbows outward. To train the medial and long heads, you need to supinate your wrist and press your elbows closer to your body.

Cheating is a movement during exercise that allows you to transfer weight from an isolated muscle group to other auxiliary muscles, thereby facilitating the execution process, as well as allowing the athlete to take larger weights and increase the number of repetitions to improve their own results.

Supination is an outward movement of a limb or part of it.

Pronation is the inward movement of a limb or part of it.

The following materials were used in the article:

1. Frederic Delavier "Anatomy of Strength Exercises for Men and Women"
2. Stuart McRobert "A Comprehensive Guide to Weight Exercise Technique"
3. Arnold Schwarzenegger "The New Encyclopedia of Bodybuilding"

The triceps is the triceps muscle of the shoulder, which consists of three heads - lateral, medial and long. It originates on the outer surface of the shoulder and scapula and is attached to the olecranon. Its main task is to extend the arms at the elbow joint. To pump up this muscle, you can perform various types of arm extensions in machines or using dumbbells, barbells, etc. But many athletes try to pump up the triceps on a block, thus achieving complete isolation.

Triceps extensions are one of the most effective exercises that are often performed by both men and women. You can pump up the target muscle group in isolation, thanks to working in a crossover (block simulator). You will achieve the following goals:

• Increase your triceps strength.
• You will purposefully pump the triceps brachii muscle.
• Increase the volume of your arms and make them more toned. Excess fat deposits will simply burn off.
• Strength in heavy compound movements (such as bench press and deadlift) will increase several times.

It is very important to perform all movements technically correctly. Before class, warm up the desired muscle groups well.

Technical features of the exercise

Effectively quite simple. Follow the exact algorithm for performing movements.

Initial position

The athlete must approach the pulley machine and attach a straight bar or rope handle to the handle of the upper pulley. Next, you need to set the desired weight of the burden. The position of the hands on the bar should be comfortable, the grip is straight, not too wide. Press your elbows towards your body. The body can be tilted slightly and the knees bent.

The process of performing the exercise

As you exhale, begin to extend the bar downwards, working only with the help of the triceps. The handle should touch your upper thigh and your arms should be fully extended. Hold your body in this position for a moment. Slowly return to the starting position and inhale. All movements are slow and controlled; the triceps should not be relaxed. Perform the required number of repetitions.

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 by tensing your triceps. The lat pulldown will help you effectively load the triceps muscle. Most often, this sports element is performed at the end of the workout. Work with relatively light weights.

The triceps pull-down is a rather traumatic exercise. It is important to monitor the condition of the joint. Don't be afraid to skip a workout if you experience pain in your deltoids or triceps. An athlete should do only 3-4 sets of extensions on a block in one session. The number of repetitions per set depends entirely on your training goals and physical capabilities.

Common variations of the exercise

There are several options for performing this sports element. Experienced bodybuilders alternate between performing a variety of exercises to effectively pump up their triceps. The target muscle group does not have time to adapt to the load.

We create a high-quality training program

Take into account your individual characteristics in order to create a high-quality lesson plan. Regular triceps extensions on a block will not be enough. You will not be able to properly pump this muscle group.

Bodybuilders most often practice. During one session, several muscle sections are worked at once. Many men and women combine triceps and chest training. An effective training plan may consist of the following sports elements.

As we can see, the triceps take an active part in pumping the pectoral muscles. Heavy ones contribute to an increase in overall muscle mass of the body.

You should not perform arm extensions on the block very often. It is enough to pump your triceps once a week. This way, the muscles will recover well between classes. You can avoid the effect of overtraining. Within a few weeks of starting the training, you will notice real changes. Your triceps will become much bigger and more defined!

Extension of the arms on the block is the main and safest exercise for working the triceps of the arms. The range of movement is achieved by extending the arm in only one elbow joint. Due to this, the exercise is isolating.

Target muscles – triceps hands The forearms are slightly activated.

Different exercise options:

Extension of arms from the upper block with an overhand grip: video

There are many options for performing the exercise. It all depends on the choice of handle or the placement of the elbows relative to the body. Read the article carefully for details.

How to do the exercise? Execution technique

1. Stand straight, take the handle from the upper block. The humerus bones are parallel to the body. The back is straight. This will be the starting position.
2. Extend your arms until they are fully extended. Exhale while moving under load.
3. Return to the starting position by inhaling.
4. Repeat the movement 15 times in 3 sets.

Application of the exercise

For whom. Anyone of any skill level.

When. Cable arm extensions are best performed at the end of an arm, chest, or shoulder workout. Before extensions on the block, do dips or French bench press.

How many. The exercise should be done in 3-4 sets of 15 repetitions.

Possible options for performing extensions on a 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 bottom of the palm down, the load hits the target directly.

Extension of arms on a block with a reverse grip

This version includes more of the outer (lateral) head of the triceps and puts a good load on the forearm muscles. It can also be performed as a grip training for the hands and forearm muscles.

Performed one by one. This helps you better concentrate on the working triceps muscles. Good to perform for failure reps. On the last failure reps, you can help with your other hand.

Arm extensions from the upper block, keeping the elbows in front

This option differs 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 the inner part of the triceps - the long head.

There are many different handles available for cable trainers. You can alternate or choose the one that is more convenient for you personally.

For example: straight handle or V-shaped, look at the photo.

Advice! Try to alternate exercise options from workout to workout. This way you will increase the efficiency of your work and achieve better results faster.

Common mistakes

• Moving your elbows back and forth. Elbows are clearly in one position.
• Inclusion of trapezius and deep back muscles. It is very noticeable when the shoulders drop and the spine bends in the thoracic region. Keep your back and shoulders straight, in one correct position.
• Wrong stance. Keep your back straight, lean forward slightly, legs slightly bent. The body must not tilt backwards.
• Incorrect range of motion – jerks and quick movements. Do arm extensions in the upper block clearly and concentrated.

1. Maintain the correct starting position. Legs slightly bent, back straight. The pelvis is laid back slightly, the body is tilted forward. The handle is held in a position where the forearms of the hands are parallel to the floor.
2. Perform the movement correctly. Try to do lowerings twice as slow as extensions.
3. Breathe correctly. When extending under load, exhale; when the weight is lowered, inhale.

The triceps extension on the upper block is a classic bodybuilding and fitness exercise. This is a common single-joint movement that is very popular due to its simplicity. But there are several technical nuances that allow you to feel the muscles being worked completely. Many people don't feel the triceps at all when they extend their elbows. They take too much weight and perform the exercise by swinging, due to inertia. These people should learn how to work in isolation and achieve their results faster. The movement is known with the classic straight and rope handle. The second option allows you to place more load on the lateral head of the muscle.

Initial position

1. The movement starts from the point that many consider the middle of the amplitude. You need to start extending your arms from the “forearm parallel to the floor” position;
2. You can take the correct position by standing at a distance of 30-40 cm from the crossover block;
3. The handle should be grasped evenly, at the same distance from the center, with both hands;
4. Bend slightly forward and slightly bend your knees;
5. Take a breath, fix your abs;
6. Reduce the shoulder blades to the spine and lower them to the pelvis;
7. Keep your shoulders turned and in the same position

Movement

• As you exhale, you need to straighten your arms only at the elbow joints, leaving your shoulders stable;
• At the bottom point of the movement, you should linger, contracting your triceps;
• Then - return to the center of the amplitude and do not bend your elbows additionally in order to “push” the weight towards your shoulders;
• After completing the required number of repetitions, you need to return the projectile to its original position.

Attention

• The exercise is isolated - there is no need to “work” with your legs, body and abs;
• The more emphasis is placed on bending forward, the less stress the triceps receive;
• You cannot throw the weight in a negative phase; you need to smoothly lower it, as if “bringing it” with your muscles;
• You should control your elbows so that your forearms do not move too far from your body;
• The pace should be smooth and the same, there is no need to push the block down due to inertia and work in jerks

• The arms need to be extended exactly to the point where the tension is felt, but not overextended, “locking” the elbow;
• Do not bend your wrists so as not to overload the ligaments;
• It is better to keep brushes stiff;
• Block – keep suspended until the end of the exercise

Analysis of the exercise

Working muscles

The main mover is the triceps, the triceps brachii muscle. The good thing about a pulley exercise is that it uses all three heads.

Additional muscles and stabilizers – muscles of the core, forearms, deltoids, latissimus, pectoralis, hips as stabilizers

pros

1. It is considered “aesthetic”, developing only appearance, but this is not so. In strength sports it is used as a kind of “cool-down” after a heavy bench or standing press. Allows you to recover faster, which means it affects strength indicators, albeit indirectly;
2. Can be performed in a gentle way - without putting a lot of stress on the elbows, does not stretch the ligaments, like many other triceps exercises, and is suitable for rehabilitation after injuries if performed with light weight;
3. If you attach a rubber band to the block, it will be an excellent warm-up exercise before a heavy bench press due to variable changes in the load;
4. At the end of the workout, you can, again, work with rubber or light weights to “drive” blood into the muscles and ensure recovery

Minuses

• Not designed for strength work, is unlikely to build powerful triceps if the athlete does not press and does not work in a strength mode in other exercises

Preparation for execution

Many people need to “mentally prepare” so as not to immediately take on the maximum weight. It’s impossible to hit anyone with this, but it’s easy to injure your shoulders. If you need to stand in front of the block with your shoulders rounded forward, the weight is too heavy, you need to take fewer tiles.

This exercise usually ends a bencher's or bodybuilder's workout. If used as a warm-up exercise, it is performed with rubber, or with minimal weight. When working the triceps in isolation with just this exercise (for example, during rehabilitation or in a program for a beginner), you need to warm up the joints before you start moving. Then – work with minimal weight.

Proper execution

• Bodybuilding reference books often say that an athlete should work with an extremely straight back and avoid bending forward. This is not entirely correct, a slight tilt is allowed, about 15 degrees. The movement should not be performed entirely by leaning and inertia;
• Elbows should not “walk” sideways and forward, or back and forth;
• A technical trick that allows you to perform the movement with the correct body position - gaze directed straight ahead;
• There is no point in starting from the front deltoids; in this position the biceps work more than the triceps in the exercise. You should not perform the movement using muscles that are not targeted by the exercise;
• The correct starting point is forearms parallel to the floor. The use of this technique does not allow you to lift heavy weights, and indirectly protects against ligament injuries;
• When using a rope handle, you need to monitor the position of your fingers; they should not seem to “huddle together”; the grip should be evenly distributed;
• When using a straight handle, control the wrists; their excessive extension or flexion is a technical error;
• Exhalation is carried out with effort, synchronization of extensions with breathing allows you to control the movement and helps to hold the body quite actively;
• Looking straight ahead will help keep your head in the correct position. You need to look forward, and not tilt your head to the side, so that the cable passes through the side.

1. Working with elbows “protruding” in different directions;
2. A sharp, short body bend forward to help push the weight;
3. Quick relaxation of the triceps after straightening the arms, “bouncing” the weight to the starting position by inertia;
4. Full lowering of the weight, contact of the tiles with each other;
5. Rolling the shoulders forward to create additional leverage;
6. Walking out onto your toes, changing the position of your legs;
7. Work in the shoulder joints and hands, which allows you to move the weight from a dead point

• To involve the triceps in the work, use a rope handle or attach rubber to the upper block evenly. This version of the exercise does not allow you to perform it with heavy weights, but this is not necessary. The straight handle helps to lock the hands more and perform the movement more isolated;
• A short pause at the lower permissible part of the amplitude will help to work the triceps more efficiently without using weights that are traumatic for joints and ligaments. In this case, there is no need to “press” and “insert your elbows” until it clicks;
• A “scissors” stance, when one leg is placed in front of the other, will help to actively engage the triceps in the work, if a person does not bend over like that, and stands stably, preventing the body from “working extra” and pushing the weight down due to inertia. Stepping is not a technical error, but rather a technique that helps some athletes;
• You can use a rigid handle to handle more weight. This makes sense if you bench press and need additional strength work after the main one. For beginners and those who train triceps in pump mode, it is better to use a cable handle for now;
• If your back gets tired during an exercise, it makes sense to change your legs;
• To maintain a smooth pace, you should do the exercise in a concentrated style, slowly extending your elbows for 2-3 counts;
• The exercise, when the elbows are extended from behind the head, significantly involves the shoulder joint in the work, and therefore is more difficult. It is demanding on the athlete's flexibility. If your shoulders are not very good yet, you should abandon this variation of the exercise.

Many people warm up with this movement. Of course, we are talking about the bench press. If we do the same, it is worth remembering the rules. To begin with, a joint warm-up and a couple of sets of extensions with light rubber. Then - 1-2 approaches with minimal block resistance. Those intending to bench press do not need to do high-rep pump sets in order to “work the triceps in advance.” This approach does not work well if a person really cares about results in the main exercise and healthy elbows. The purpose of the warm-up is to increase the local temperature of the muscles, improve blood supply and prepare for the main movement, and not to tire the muscles so that extension becomes completely impossible.