Extending the arms on the block is a formative isolated exercise for triceps that will help make your arms more prominent and stronger. Let's look at the technique of performing extensions, their variations and typical mistakes that should be avoided.
When the exercise is performed correctly, in addition to triceps, other muscles should not be included in the work. The only exceptions are the body stabilizers working in static and, in fact, the brushes with which you hold the handle. If you feel that some other muscle group is actively working for you, you are doing the exercise incorrectly.
This is an extension of the arms with the handle of the upper block. To get started, put the weight of 5 kg and warm up. Exercise can be performed both in the block simulator (extension of the arms in the crossover), and in the simulator for the back with the upper block (there is a pull on the latissimus muscles).
The handle may be different - a short straight line, a curve, a long one with which traction is performed. Hand extensions on the block where traction is done, make sense only when other athletes are engaged in the block simulator.
So, let's get started:
With the weight of the body, we press the handle from above, as if hanging over it. This is necessary so that you do not hold the weight of the latissimus dorsi. Therefore, we fix the body in this way. Due to the fact that the elbows are pressed to the body, and you hang over the handle, arching your lower back, you will only pump triceps in isolation.
The elbows should not diverge to the sides, they are always pressed to the body.
Do standing 10-15 warm-up reps at an average pace. Then hang the right weight and work 3-4 sets of 8-15 times, depending on the goals of your training.
When you come to the gym with friends, you can arrange competitions at the end of the training - a ladder in which everyone will be in for several approaches to do the maximum number of repetitions per triceps on the block. At the same time, the competition begins with 50-60% of your working weight, and each next approach, reduce the weight by 5-10 kg and increase the number of repetitions.
Thus, to the last approach, your muscles will come to a complete failure.
Attention! Triceps should be well warmed up so you don't get stretch.
And don’t forget - traction during extension is undesirable. Only triceps work.
The exercise is performed while standing.
To study the outer part of the triceps, use a curved handle. With it, you turn your hands around: the right - clockwise, and the left - counterclockwise. In this position, the load goes more to the external triceps bundle.
It is better to alternate the extensions as follows: once a week you do an exercise with a straight handle, next week with a curved one. So you can work out triceps from all sides.
Do not do extension of the arms on the block twice in one week - it makes no sense. No matter which neck you use, only your hands work. For the back there is traction of the upper block.
In addition to the usual option, there is also a single extension of the arms in the crossover. In this simulator there are 2 lower blocks that can be used to simulate the exercise "bench dumbbell press".
The technique is as follows:
Repeat the movement 10-12 times in 3 sets.
This exercise option may be needed if you want to do a dumbbell bench press from behind your head, but the necessary dumbbell is busy. The block version of such a bench press is not as convenient as with a dumbbell, but you should know about it anyway.
Just triceps extension will not be enough to effectively work out this muscle group. This is usually the final exercise at the bottom of the triceps.
If you are engaged in the classical program, combining work on the muscles of the chest with triceps training, then triceps extensions are performed at the very end. First, for example, there is a basic bench press, then the cultivation of dumbbells, bars, French bench press and, finally, extension of the arms on the block.
If you combine your back and triceps, you can do a harder workout for the extensor arms, but leave the work in the block simulator at the very end of the lesson.
Despite the fact that the exercise is relatively simple, pay attention to a number of contraindications to its implementation.
If you perform extension with them painlessly - exercise calmly.
Knowing what mistakes most people make, you can better control your own technique.
Here are the most popular of them:
The brush should be on the same line with the elbow. Typically, beginners bend them down, increasing the load on the wrist. Naturally, it can hurt after exercise.
Focus on triceps training will not work. And you can not perform the exercise with the right weight.
In this case, a lot of weight will pull you up, and to perform the extension, you will pull your elbows back. And again, the fixation of the case is lost.
If something is wrong, you will immediately notice.
This is not a craving. This is not necessary.
Among other things, remember proper breathing: effort is always made during exhalation. Return weight back on inspiration.