Extending your arms on the block - the right technique, variations

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.

Technique and types of extension

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.

Extending your arms on the block - the right technique, variations

Classic extensions

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.

Extending your arms on the block - the right technique, variations>3>

So, let's get started:

  1. Hang a short straight handle. Grasp it with a direct grip (palm down). Thumb on top, not bottom.
  2. The effectiveness of the load depends on the position of the elbows - the elbows should be pressed to the body. Bend your arms a little more than 90 degrees.

  3. The position of the feet can be either on one straight line, or one leg a little forward, and the other a little back. Your task is to get up as steadily as possible. The feet are already shoulders apart, the distance between them is 15-20 cm, if you put them on one straight line. In the case when one is in front and the other is behind, this distance will be less.
  4. The loin is arched, the chest is straightened, the gaze is straight.

    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.

  5. From the “arms bent” position, lower the weight down with the triceps.

    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.

Ladder on the block

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.

Extension with a curved bar

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.

Other options for extending the arms

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".

Extending your arms on the block - the right technique, variations

The technique is as follows:

  1. Attach a horseshoe-shaped handle for one arm to the lower unit.
  2. Sit on the bench so that the handle with the cable from the bottom block is behind your head.
  3. Raise your elbow up with your hand behind your head.
  4. The cable should not be pressed against your back. To prevent this from happening, take your hand back a little further than in the usual version of the exercise with dumbbells.

  5. Movement starts from the back of the head, straighten your arm. Then bend again.

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.

The place of the exercise in the program

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.

Extending your arms on the block - the right technique, variations

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.

Before you begin training

Despite the fact that the exercise is relatively simple, pay attention to a number of contraindications to its implementation.

  • If the elbows hurt, it is not recommended to do the exercise until the acute pain syndrome has passed. It is advisable to do an MRI of the elbow joint to clarify the etiology (origin) of pain.
  • If your wrists hurt, you should also let them recover.You can try using a medium-hard brush fixation.

    If you perform extension with them painlessly - exercise calmly.

  • After the fractures, you need to wait several weeks from removing the cast and begin to do extensions with small weights by the amount. This will help restore the ligaments and tendons that are not used to the load, and prepare the joint for further weights.

Frequent mistakes when extending arms

Knowing what mistakes most people make, you can better control your own technique.

Here are the most popular of them:

  1. Bending of brushes.

    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.

  2. The elbows are wide apart. In this position, the latissimus dorsi muscles are connected to fix the arms in the starting position.

    Focus on triceps training will not work. And you can not perform the exercise with the right weight.

  3. You are doing the exercise standing absolutely straight. Now your body is fixed in its original position due to the abdominal muscles and the broadest back. Again you will not make quality approaches.

  4. Often, novices slouch during an extension. Improper weight bearing posture can help you get back problems. In this case, this is not critical. And yet, develop the habit of doing all the exercises in the gym with the correct posture.
  5. You got too close to the block.

    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.

  6. You are far away from the block. Therefore, you will need to lean forward too much, overloading the lower back. From the outside, it looks very funny, so do the exercise in front of the mirror.

    If something is wrong, you will immediately notice.

  7. Head down, or looking sideways. If the mirror is on the side, look at the equipment, but you should not keep your head in the wrong position all the time. The correct position of the head is strictly straight.
  8. Some people first pull the handle from above with their backs, then lower it with triceps down.

    This is not a craving. This is not necessary.

  9. It also makes no sense to do an exercise while sitting - you need to work while standing.

Among other things, remember proper breathing: effort is always made during exhalation. Return weight back on inspiration.



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