Triceps in a rope crossover. Bending the arms from the lower block in the crossover is a "finishing" exercise for the biceps. Extension with ropes, from the upper block

My compliments, dear readers, admirers and all those who came to our light! Wednesday is on the calendar, which means the time of the technical note on And today we will talk about the extension of the arms on the block. After reading, you will learn all about the muscle atlas, benefits and execution technique, the second part will be devoted to the practical aspects of training and assessing the effectiveness of the exercise.

So sit back, we begin.

Extension of arms on the block. What, why and why?

It is one of the most popular female hand exercises and many ladies use it to get rid of the “jellied meat” at hand. As we all know, young ladies are not very fond of such shells as barbells and dumbbells, but various blocks and simulators cause wild delight in them, therefore, the extension of the arms on the block is so popular among the female audience of gyms. However, you often have to see how each beauty is trying to bring something of her own into the exercise, so to speak, add a zest to the gag, add her own unique charm. Is it necessary to do this and how, in general, to correctly perform block extensions, we will talk in this note.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Muscle Atlas

The exercise belongs to the class of isolating, single-joint. The target muscle group is the triceps, which is 2/3 manual volume and responsible for the cosmetic, i.e. "Chatty-jolly" :) kind of hand.

Muscle ensemble exercises include:

target muscle - triceps muscle of the shoulder;
stabilizers - latissimus dorsi, large round, posterior delta, pectoralis major (sternal head), pectoralis minor, bottom of the trapezium, rectus / oblique abdominal muscles, wrist flexors;
stabilizer antagonists are the extensor muscles of the spine.

Advantages

Extending your arms on the block will give you the following benefits:

development of triceps strength;
targeted and isolated study of the triceps muscle of the shoulder;
more toned arms / raised arm musculature (reduction of "jellied meat");
greater arm volume;
increasing bench press performance in basic exercises.

Execution technique

The exercise of extension of the arms on the block is not technically difficult, but it is not devoid of its subtleties. The step-by-step execution technique is.

Step # 0

Go to the top block and install the appropriate stick (straight or inclined bar), then equip the simulator with a certain weight of the weights. Place your hands, grip shoulder-width apart or slightly narrower, on the handle from top to bottom. Standing straight with a slight inclination of the body forward on slightly bent knees, lower the handle until the formation of a right angle of the forearms with the shoulder. Keep your elbows close to your body. This is your starting position.

Step # 1

Using only the strength of the triceps, in an isolated motion, bring the bar down until it touches the front thigh and the arms are fully extended, exhale after this part of the movement. Linger on 1-2 bills in a shortened position, additionally squeezing the triceps. From a compressed position, slowly and under control, return the bar to the PI, inhaling. Perform the set number of repetitions.

In the picture version, all this disgrace looks like this:

In motion so ...

Variations

In addition to the classic version of the extension of the arms on the block, there are several variations of the exercise, in particular:

with rope handle;
reverse grip;
with different types of handle (straight, EZ, V).

Secrets and subtleties

To get the most out of your exercise, follow these guidelines:

squeeze the projectile downwards exclusively due to the isolated work of the triceps;
at the bottom point, fully straighten your arms and hold the contraction for 1-2 sec;
do not throw the weight back up, but slowly and in a controlled manner accompany it throughout the entire trajectory of movement;
keep your elbows tightly pressed against the body;
do not stand on straight legs, but slightly bend your knees and move the body forward;
use the last exercise in hand PT as a finishing move;
at the initial stage, do not use too much weights;
if your shoulders hurt (front delta) then do not use this exercise;
numerical training parameters: number of approaches 3-5 , repetitions 10-15 .

Actually, this is all theoretical information, now we will analyze some practical points.

Extension of the arms on the block is an effective exercise for triceps?

A team of scientists from the University of Wisconsin, led by Dr. Porcari, decided to identify the best female triceps exercises in terms of electrical muscle activity. During the experiment, it was revealed that out of the 8 most popular exercises, the extension of the arms on the block takes 5 (with rope) and 6 (with straight handle) places with EMG values 74+-22.64 and 67+-20.48 ... The best exercise was considered to be push-ups with a narrow grip in the triangle position.

Thus, we can conclude - yes, the extension of the arms is quite effective, but it is better to use them at the end of manual training.

Handle VS rope. What to choose?

In fact, it all depends on the goals of the athlete and different handles affect the triceps in different ways. In particular, the rope allows you to “reach” the deepest muscle fibers of the triceps and has a more complete range of motion.

Different grips target the triceps at different angles, for example the v-grip is more focused on the outside of the triceps, while the straight bar is more focused on the long head. Conclusion - choose a stick based on your hand goals (pulling up lagging zones).

Well, perhaps that's all, now let's sum up and say goodbye.

Afterword

Another technical note has come to an end.

Today we dealt with the extension of the arms on the block and there is one more exercise in your hand tools. Of course, theory is nothing without practice, so we finish reading the article and blow into the hall after the run-in, let's go!

PS. Do you use block trainers in your hand training - yes, no?

PPS. Did the project help? Then leave a link to it in the status of your social network - plus 100 points to karma, guaranteed :).

With respect and gratitude, Dmitry Protasov.

Triceps is the triceps muscle of the shoulder, which consists of three heads - lateral, medial and long. It originates from the outer surface of the shoulder and scapula and attaches to the olecranon. Her main task is to extend the arms at the elbow joint. To pump this muscle, you can perform various kinds, extension of the arms in simulators or using dumbbells, barbells, etc. But many athletes try to pump triceps on the block, thus achieving complete isolation.

Extension of the arms to the triceps is one of the most effective exercises, which is often performed by both men and women. You can build a target muscle group in isolation by doing a crossover (block trainer). You will achieve the following goals:

Increase your triceps strength.
Purposefully pump the triceps muscle of the shoulder.
Increase your arms in volume and also make them look tighter. Excess body fat will simply burn out.
Strength indicators 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 exercising, knead the desired muscle groups well.

Technical features of the exercise

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

Starting position

The athlete should walk up to the block trainer and attach a straight bar or rope handle to the upper block handle. Next, you need to set the desired weight of the weights. The position of the hands on the bar should be comfortable, the grip is straight, not very wide. Press your elbows against your torso. The body can be tilted slightly and the knees can be bent.

Exercise process

As you exhale, begin to unbend the bar down, work only with the efforts of the triceps. The handle should touch the upper thigh, straighten your arms fully. Fix the position of your body in this position for a moment. At a slow pace, return to the starting position, take a breath. All movements are slow and controlled, you cannot relax the triceps. Perform the desired 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 one. You need to perform the exercise only due to the tension of the triceps. The pulldown will help you to effectively load the triceps. Most often, this sports element is performed at the end of a workout. Work with relatively light weights.

The pull of the block for the 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 have any soreness in the deltas or triceps area. An athlete in one lesson 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 take turns doing a variety of exercises to effectively build triceps. The target muscle group does not have time to adapt to the load.

We draw up a high-quality training program

Consider your personality in order to create a quality lesson plan. Regular block triceps extensions will not be enough. You will not be able to pump this muscle group qualitatively.

Bodybuilders are most often engaged in. In one lesson, several muscle sections are worked out at once. Many men and women combine triceps and chest pumping. An effective exercise plan can include the following athletic elements.

Exercise name	Muscle groups involved	Number of repetitions	Notes (edit)
Dips on the uneven bars	Pectoralis major, triceps muscle	Maximum number of times	Performed at the end of the warm-up. An alternative exercise is floor push-ups.
Bench press	Pectoralis major, triceps muscle, deltas	10 -12	Do 3-4 working approaches. You can also exercise with a dumbbell.
Raising hands with dumbbells lying	Top chest	8-10	You need to work at a slow pace. Do the exercise on a horizontal bench.
French press	Triceps	8-10	Exercise with a dumbbell or barbell. Work through the efforts of the triceps.
Extension of arms on the block	Triceps	10 -12	There are several variations of the movement, 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 lean body mass.

You should not do the 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 effects of overtraining. Within a few weeks after starting the training, you will notice real changes. The triceps will become much larger and more prominent!

Which is present in every room. Depending on the grips, handles, each triceps bundle can be effectively worked out, in isolation from the rest of the muscles. The exercise options can be chosen by everyone - a beginner and a professional.

This exercise is good loads all triceps bundles: medial, lateral, long, and ulnar muscle. This is a simpler triceps exercise with a regular grip because it uses fewer muscles than other options. This technique allows a beginner to work out the triceps qualitatively, 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 extension in the block

Extension of the arms of the upper block with a regular grip

Stand facing the Crossover, grab the straight handle of the upper block with a grip on top along the edges.
Place your feet across the width of your pelvis and press your elbows against 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.

Reverse grip extension of the straight handle

Extension of the arms in the upper block with a reverse grip also includes in work all triceps bundles, especially the medial... Unlike other options, the elbow muscles, the extensors of the elbows, hands and fingers still work here. The weight of the load will be less than with the conventional grip option.

Standing in front of the block, grab the straight handle with a bottom grip, pressing your elbows tightly to the body.
Exhale: fully extend your arms to your hips.
Inhale: Slowly relax your triceps while lifting the handle.

As usual - 4x8-12.

Extension of arms from behind the head in the Crossover

Straight handle extension with 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 the bottom along the edges, then turn your back to the simulator.
Lean the body forward, and take a step with one foot forward - for stability, keeping your elbows as close to your head as possible.
Maintain shoulder position. The elbows are bent, the handle is closer to the back of the head.
Exhale: Extend the elbows fully, forward over the crown.
Inhale: Smoothly relax your muscles and move the handle behind your head while maintaining a tilt.

Find your working weight 4x8-12 times.

Extension from the upper block with one hand

Extension with one hand with a reverse grip with a special handle connects to work all triceps bundles, but more lateral, as well as the triceps tendon and ulnar muscle. This technique will allow you to work in a concentrated manner on each hand separately, without helping the stronger side.

Facing the block, place your feet steadily, with one hand grip from below, take a narrow handle for one hand.
Press the elbow of the working hand to the body, as in the rest of the options, with the other hand on the belt.
Exhale: Extend the elbow completely, without twisting the hands, keeping in a straight line with the forearm.
Inhale: Relax and bend your elbow back to its original position.
Repeat on each hand 4x8-12.

Extension with ropes, from the upper block

When extending the arms in the Crossover with a rope, you can be stronger feel the lateral head of the triceps, rope grip training allows for more triceps tension, as a soft grip requires more precision in technique and prepared muscles. Such extensions fit more prepared for the load of the muscles.

Facing the block, grab the ropes with both hands. Place your elbows as usual, pressing against the body. At the top, the palms are naturally brought closer to the ropes.
Exhale: straighten your elbows, spreading your arms from the middle of the movement to the sides of your hips. At the end of the movement, bring the hands in a straight line with the forearm. Contract the triceps as much as possible at the lowest point, feeling strong tension.
Inhale: Return the ropes to their original position.

Light weight perform 4 sets, 8-12 reps.

And also there curved handle to work out the triceps from the upper block, this option includes the same beams as the ropes, only facilitates the technique of grip and extension at the bottom point. It is performed in the same way as the classic extension.

Extension of arms with ropes from the lower block

In this case, it is necessary to hook up the ropes to the lower pulley. Exercise requires more stabilization of the weight, respectively, the muscle tension will be stronger.

No need to take 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 out your triceps for professionals.

Take the edges from the bottom block with both hands. Raising the handles over your head, turn the 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 against your head. The brushes start moving from the back of the head.
Exhale: Extend your arms as much as possible, feeling the tension of the triceps.
Inhale: Slowly lower the ropes behind your head.

So 4x8-12.

Triceps training in Crossover blocks implies high-quality and isolating technique, not strength work. (up to 8 reps)... Choose light weight, do up to 12 times, most importantly, the burning sensation of the triceps.

Extend your arms on a block with a lot of weight girls not worth it, 15–20 repetitions with handles with an overhead grip are enough, the weaker sex does not need a reverse grip for the forearm.

Site Master and Fitness Trainer | more >>

Genus. 1984 Has been training since 1999. Has been training since 2007 .. CCM in powerlifting. Champion of Russia and South of Russia according to AWPC. Champion of the Krasnodar Territory according to IPF. 1 category in weightlifting. 2-time medalist of the Krasnodar Territory Championship in m / a. Author of over 700 articles on fitness and amateur athleticism. Author and co-author of 5 books.

Place in : out of competition ()
Date: 2012-05-29 Views: 695 945 Grade: 5.0

For which articles are awarded medals:

Major muscles -
Additional- no (with the right technique)
Complexity of execution- light

Extension of arms from the upper block

Weight and repetitions for beginners

For men: 10-15 repetitions of 15-20 kg. 2-3 sets.
For women: 10-15 repetitions of 5-10 kg. 2-3 sets.

Muscle group load

The load is indicated on a 10-point scale (total load is summed up)

Exercise Description

An even more effective option is when you take the straps instead of the handle. Thus, you lower your arms down and spread them to the sides, which allows you to better work out all 3 triceps heads. The bottom grip also makes sense. But for beginners it is better to do without it for now.

Main features

1. I advise you not to lean forward almost. The more you bend over, the more you will help yourself with your own body weight. In addition to the fact that you will unbend your arms due to the triceps, you will also press with your whole body from top to bottom. And this is cheating. 2. The elbows must be fixed in one position. Don't turn your arm extensions into presses. 3. In addition to the iron handle, you can also try to do it with ropes or special straps. Such straps allow you to turn your hands, palms up, at the top point. Which stretches your triceps more. Or you can still straighten your arms down and to the sides. This will cause an additional contraction in the triceps. But this is a little more difficult to do. 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 unfolded. For more stability, you can put one leg slightly forward.

1 3397 2 years ago

Triceps is the most massive group of muscles in the shoulder, which, it would seem, does not need additional insulating load. After all, she gets enough training from the bench press and the standing press. But, if you look at the situation in the gym, you can find many people who strenuously perform the extension of their arms on the block while standing. Why ? Everything is very simple, despite the supporting load in many exercises, the muscle itself needs a deeper study.

And all because it is the triceps extensor muscle, that is, it consists of three separate bundles, each of which needs a separate study. And the point is not at all in external aesthetics, which can be ignored, but in the fact that without working out the lower "lateral" layer, you can easily run into a plateau. There is only one way out - isolating exercises.

Which heads work?

For consideration, it is better to take the safest and mechanically simplest exercise, namely, the extension of the arms on the block while standing. Why exactly it? Depending on the inclination of the case, you can easily work out the desired head, while not changing the mechanics itself. What else can boast such variability?

In general, all three heads work with the unit:

Lateral;
Medial;
Long.

What to combine with?

Since the extension of the arms on the block while standing 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 novice athletes).

For a good warming up of the muscles before entering the block trainer, it is recommended to carry out 3-4 sets of bench press (without bending!) With a narrow grip. Additionally, you can add a set on the French press. To completely turn off the chest and deltas, in order to exclude the possibility of cheating on the way, it is worth using the heavy army press, or its sitting variation on the Smith bench. Only by turning off the side muscles from performing this exercise can you achieve maximum workout and isolation of the triceps extensor.

If the triceps for some reason is not worked out on the day of the chest, then extension of the arm in an incline with a low weight, or work on lifting dumbbells to the sides (to exclude deltas from work) is suitable as a recommendatory warming set. In this case, the pectoral muscles can take most of the load on themselves.

Note: With ideal technique, which is trained exclusively at work with low weights, you can not worry about the work of other muscles, since the load will fall solely on the triceps. But do not forget about warming up, which can be done with low weights or any other triceps set, including combining with flexor supersets.

How to do it right?

Despite the apparent simplicity, the exercise has its own nuances. The first thing you have to face is the selection of the correct handle:

Straight wide;
Straight slightly bent;
V-shaped;
Cord;
Node.

If you are not a professional, then variations with a straight 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.

The V-grip is not a bad option, but it also limits the range of motion. The arms remain parallel, so when working with small weights (up to 60 kilograms), you can safely use it.

A knot would be the ideal solution. But it is not suitable for those athletes who have not yet fully learned the correct execution technique. Indeed, when working with him, you need to independently control the position of the 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 the rods, should be in deflection. No round shoulders or stooped back!

Extend your arms parallel to each other.
Unbend them by pulling to the belt.

Exercise variations

Despite the seeming simplicity of extending the arms on the upper block while standing, it has many variations. Starting from a change in emphasis, to a general study or reduction of injury risk for athletes during the rehabilitation period. Most popular techniques:

One-handed thrust;
With a rigid cord;
Working with the lower block.

One-armed option

This exercise is very rarely used by beginners in the gym. The reason is very simple. His technique is somewhat more complicated than the classical one, and the load is distributed not only on the triceps but also on the posterior delta, which makes this multi-joint extension.

Execution technique:

Stand right next to the block;
Place one hand on the frame post and grab the handle with the other.
Extend your arm, taking it slightly to the side.

The working angle changes dramatically, in view of the greater amplitude, all three heads and the rear delta are included in the work. Disadvantages include uneven working out of the left / right hand, and insufficient isolation. For those who want to multiply the load, try it.

Lower block

Extension of the arms on the lower block while standing is a block analogue of the French press. At the same time, judging objectively, he has more disadvantages than advantages in relation to free weight work. The main reason is the limitation of the amplitude, and the unnatural work in the elbow joint. All this limits its use for people with elbow problems. In addition, limiting the 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 minimum injury risk!

Get on your knees with your back to the block.
Bending your elbows, grab the handle.
Get up off 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 straight up.

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 the block with a cord while standing is not much different from other options. The only feature 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 range of motion, making it more natural and less traumatic. Due to this, it is considered almost 30% more difficult to work with a fixed handle.

Contraindications

The only contraindication to doing this exercise as part of a standard training program is an injury to the elbow joints. In view of isolation, the entire load falls on them, so any departure from the technique can result in injury.

Versions with a block analogue of the French bench also have limitations for use after injuries of 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 for standing arm extension on the block trainer.

Outcome

Extending the arms on the block while standing is a simple exercise that has been known since the 60s. Its extreme simplicity opens up room for variation. And most importantly, the features of the execution technique completely negate the need and effectiveness of cheating. So, with a classic stand, no body vibrations will help push the weight to the end.

It has several advantages:

Deep muscle work;
Almost complete isolation;
Relatively low injury risk;
High efficiency;
Helps break through the strength plateau in the bench press.

However, it is not recommended to start isolation exercises for athletes in the first year of training using blocks. During this time, it is best to use free weights (such as the French bench press), and focus on circuit training using basic exercises. Since the isolation and emphasis of any of the extensor heads will not stand out without the impressive mass of the athlete.