Extension of hands on the block. Hand extension on the top block standing

Today, the athletes have become increasingly using complicated simulators for durable hands, and train triceps on the block has become a very popular occupation. Triceps is called a trice-headed muscle of the back of the hand, connecting the shoulder joint with the elbow, as well as with a spatula. As part of this muscle - three beams (or heads): lateral, medial and long. Triceps perform in the body the function of extension of hands in the elbow joints.

The main and main exercises for the development of this muscle are actually all sorts of extensions of the hands - with a straight or curved barbell, with dumbbells. However, it is possible to add to them also extension on the triceps on the block - the exercises of this nature will help repeatedly increase the effect of the basic. After all, they allow you to achieve an even higher degree of load isolation.

Pumping a tri-head muscle on a block simulator, in any variation, is precisely an insulating exercise. It makes it work lateral and medial triceps bunch. Internal (long) beam when training on the block is practically not loaded. If only not to take the handle reverse grogue. But classic machinery Exercise exercises implies just ordinary grip, top.

After fixing on the block of one of the handles and the installation of the desired weight, you need to take a straight gripper handle by choosing the most comfortable position of the hands. The main thing - the grip should not be wide, and there is a bit of the width of the shoulders at the level.

When you perform the extension itself directly on the triceps, you need to ensure that the elbows are pressed to the sides and stationary in each movement. The back should be straight. The torso is allowed to tilted a little forward, but - without rounding the back and sticking the shoulders.

Legs when performing extensions can be kept straight, and better - slightly bent into knee joints. It is also allowed to put one leg a little forward (i.e., so that the stops are not at the same level). Here you just need to experiment and choose the position of the legs that will be the most stable and comfortable for you.

When hands with a handle are in the upper position - do inhale. And flexing hands, on an effort - we produce exhale. In the final lower point of extension it makes sense to make a small (second) pause - in order to feel the peak cutting of the muscle. Hands must be straightened completely. So that the handle touched the top of the hip.

But at the top point of the hand with a handle, you should not bring a little to the end to the uppermost state. Since the muscles are already relaxing there, and the load with them is removed. We must, for high-quality study, provide a permanent load, throughout the exercise. All movements should be slow, rhythmic and controlled.

In compliance with all these subtleties of the right technology, you will feel that you are triceps that you are clogged, and other muscle groups are absolutely not included. With the exception of muscles of the forearm, which play an auxiliary and supporting role in the block.

When performing extensions on the triceps on the upper unit, you can and you need to use all the handles for the block simulator, which is only available in your fitness room. Small changes in grip that provides the use of the handle of different typesIt will help to work out a trothed muscle at different angles.

For example, the V-shaped handle is aimed at working out the outer part of triceps, and the direct neck gives the load on their long heads. According to many athletes, the deepest pumping of triceps provides a cable handle. It allows you to "reach" to the deepest muscular fibers of the trio-head muscles.

What kind of handle you did not choose, in any case, the classic extensions of the hands on the triceps imply the execution of thrust only with top bloc. This exercise is performed standing. Legs, slightly bent in the knees, are located on the width of the shoulders (or one leg is slightly advanced, as if making a half step forward, for consistency).

Perform the extension of the hands on the block so that only the elbow joint works. For this, elbows should be fixed, fixed in pressed close to the body. In no case do not need to turn the extension in the press!

The classic and absolutely correct execution of this exercise does not imply any inclination of the trick. Because the stronger the athlete bend forward, the more it will become (freely or not freely) to help his triceps weighing his own body. And this already removes a significant part of the load from the muscle being worked. Use only the power of triceps, and nothing more.

To change the nature of the load and simply for a variety, performing exercises for triceps to extend in the block, it is worth paying special attention to the cable handle. That is, in addition to extension using metal handles, you need to include exercises with ropes or special straps.

This equipment allows you to stronger stretching triceps. The amplitude of movements will be close to the maximum, if the hands are not just downward, and down / to the sides (ranking them on the side at the bottom point). So do the exercise with the observance of the technique will be more difficult, so the weight must be chosen less.

It is important to allow the cable with the cable handle when performing the extension on the biceps in the upper block to do the greatest amplitude of movements, not forgetting to "catch" the second pause in the lower position of the hands, to ensure the peak cutting of the muscle.

A variety of extensions of hands with a cable knob of the upper block is not considered to be the most effective by many experienced athletes. After all, the cable handle provides a very high-quality isolated work and an exceptionally strong reduction in triceps, with a predominance of the load on the lateral beams.

Another highly efficient means to work the triceps in the block standing is to perform extension of hands with a curved shape handle. The curved metal handle contributes to the partial turn of the hand: right - clockwise, and left hands counterclockwise. With this situation, the bulk of the load falls on the outer heads of triceps.

This exercise is also performed standing. The torso is not necessarily held in strictly vertical position With this movement on the triceps in the block. For balancing the rack, you can slightly tilt the body's body forward. Also for preservation proper position Bodies need not to change the directions of the view: all the time to look straight, forward.

With the right technique of performing this exercise, the hands from the shoulder to the elbow are strictly perpendicular to the floor. This position does not need to be changed and when planting hands. So you can achieve the best studies of all muscular fibers of the long triceps head. When lowering the palms deployed on the sides, a powerful reduction in the medial beams of triceps occurs (with ordinary straight enough Hand extension is made by cutting long beams).

Do not overdo it with weight load. If we overdo it with weight, part of the load will inevitably switch to other muscle groups, which will also be included in the work. And this completely deprives this exercise on triceps.

Other Hand Extension Options

It makes sense to try to lift the block on triceps and other ways. And not just try, but to include the following exercises in your permanent workout program:

Extension on triceps inverse grogging one hand

This exercise is more complicated in technical Plan. However proper fulfillment It provides an opportunity to focus the load specifically on the lateral bundle of the three-headed muscle. In all other exercises, this part of the triceps is completely not involved. Perform the extension of the reverse grip immediately after the classic extension of the hands, ensure the maximum amplitude of the movement. But the triceps will work the most harmonious. This exercise is recommended for experienced athletes, newcomers should not spend time on it.

This is a peculiar analogue of a single extension of a hand with a dumbbell - pressing because of the head - sitting. Here, too, work goes on the bottom, and not on the top block. You need to put a bench next to the block simulator-"frame", sit down to the simulator with your back, raise your hand and take her head. Taking a single handle, you need to bend and blends your hand in the elbow joint. So that the cable does not touch the back, you will be forced to remove your hand further, thereby increasing the amplitude of movements, compared to conventional extension Hands with dumbbell because of the head.

It should be borne in mind that any traction of the upper block on a triceps is an extra exercise, and not the main one; Isolating, not basic. Therefore, only the extension will be clearly not enough for the proper study of trothed muscles. The basis for the growth of force and the volume of your triceps is french press, Lyzha narrow grove etc. Basic exercises. And, if the extension on the triceps in the block can be replaced with exercises with dumbbells, then the basic nothing can be replaced. They need to be performed anyway.

Therefore, extensions for triceps in a block tweeze, as in any simulator in general, it makes sense to do as warm-up and (or) as final-seeking triceps. When we put a goal to make a heavier training, then we need to warm up and stretch the muscles, and only then perform a couple basic exercises with significant weights. And after them - to organize the muscles a control finishing, for which the block "frame" is just perfect. This approach is fairly considered the most effective and in modern bodybuilding, and since the time of Arnold and Franco Colombo.

Specific example of such a triceps training program:

Extension of hands on the upper unit with a straight or ^--like handle;
Lyzh's bench is a narrow grip with a direct neck;
French bench with curved vulture;
Extension of hands by the upper block with a cable handle.

All exercises are performed in three approaches. The first approach is with a relatively low weight, allowing to make 12-15 repetitions. The 2nd and 3rd approach - already with an impressive weight, allowing to make purely (meaning, without disorders of technology) no more than 8-10th repetitions. And you can also use a block simulator- "frame" and in the case when, for example, I wanted to do an exercise with dumbbells, and in the hall all dumbbells are busy (it happens, especially in the evening "peak hours").

Generally accepted practice - to engage in split-program, when the neighboring muscle groups are being studied for one occupation. Or opposite - antagonist muscles. Therefore, triceps training makes sense to produce together with pumping biceps, or breast muscles.

In general, thrust down on triceps on the block is relatively simple, not requiring any serious training with the exercise. However, it is standing at the beginning of its implementation (in the first approach) to listen to the reaction of its body. The fact is that the elbow joint is very prone to different kind of small, but painful injury and stretching. In particular: never (!) Do not engage in arm wrestling, especially somewhere at a drunk party, not carefully untolding at the same time! Never without a light workout do not jump on the bars or horizontal bar.

Otherwise, nor extension on the upper block, nor flexion on the bottom block on the triceps you just can simply do. Paines in the elbow joint will prevent. So, if there are such sensations, you do not need to overcall: you should exclude extension on the block from your program before recovery.

Peeling sensations may also occur. Then it is necessary to take advantage of a wicket list, or also postpone this exercise "until better times." In any case, warm-up classes are needed before you start up problem zonelike elbow joints.

Hand extension on the block is the main and most safe exercise To study triceps hands. The amplitude of the movement is carried out at the expense of the extension of the hand only in one elbow joint. Due to this, the exercise is insulating.

Target muscles - tricepsy Hands. Lightly turn on the forearm.

Different exercise options:

Hand extension from the top block grip from above: video

There are many options for doing exercise. It all depends on the choice of handles or rebeling relative to the body. Read the details carefully in the article.

How to do exercise? Technique implementation

Start straight, take the handle from the top block. Shoulder bones are parallel to the case. Back straight. It will be the initial position.
Make the extension of hands to full straightening. Under the load in motion, do exhale.
Return to the original position by tying.
Repeat 15 times in 3 approaches.

Applying exercise

For whom. All of any level of preparation.

When. Hand extensions on the upper block are best done at the end of the workout of hands, chest or shoulders. Before the extension on the block, make pushups on the bars or French bench lying.

how many. Exercise should be done in 3-4 approaches of 15 repetitions.

Possible options for performing extensions on the block

More complicated I. effective method Maximize all three triceps heads. Due to the fact that the movement occurs the bottom of the palm down, the load falls right into the target.

Hand extension on the reverse grip

This embodiment more includes an external (lateral) triceps head and well loads the muscles of the forearm. You can also perform as a workout of the grip of the hands and muscles of the forearm.

It is performed alternately. It helps better concentrate on triceps working muscles. Good to perform for refusal repetitions. In the latest refusal repetitions, you can help the second hand.

Hand extensions from the top block while holding the elbows in front

This option is characterized in that the peak load goes to the outer part of the triceps (lateral and medial heads). When the basic option distributes the load more evenly and also works in the inside of the triceps - the long head.

There are many different handles for block simulators. You can alternate or choose the one that is more convenient for you.

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

Council! Try to alternate exercise options from training to workout. So you will increase the efficiency of working and faster will achieve a better result.

Frequent errors

Move the elbows back and forth. The elbows are clear in the same position.
Inclusion of trapezoids I. deep muscle back. Very noticeable when the shoulders are lowered, and the spine is bent in the thoracic department. Hold your back and shoulders directly in one right position.
Wrong rack. Keep your back straight, slightly bend ahead, the legs are slightly bent. The deviation of the housing back is not allowed.
Incorrect movement amplitude - jerk and fast motions. Make the extension of the hands in the upper block clearly and concentrated.

Hold the right source position. Legs slightly bent, back straight. The pelvis is removed slightly back, the housing is tilted forward. Hand holds in the position when the forearms of the hands are parallel to the floor.
Follow the move correctly. Lowering Try to do twice as slower than extension.
Breathe right. When extension under load, it is exhaled when the weight is lowered - inhale.

1 4023 2 years ago

Triceps is the most massive group of shoulder muscles, which seemingly does not need additional insulating load. After all, she gets a sufficient training from the cavities lying and standing. But, if you look at the situation in the hall, you can find a lot of people who strongly perform the extension of the hands on the block standing. Why? Everything is very simple, despite the supporting load in many exercises, the muscles itself need a deeper work.

And all because it is a three-headed muscle extensor, that is, consists of three separate beams, each of which needs a separate study. And the case is not at all in an external aesthetics, which can not be paid attention to, but in the fact that without the development of the lower "lateral" layer, it can be easily rested into the plateau. Output one - insulating exercises.

What heads work?

To consider it is better to take the safest and simple on the mechanics of the occupation, namely, the extension of the hands on the block standing. Why it is it? Depending on the inclination of the case, it is possible to easily work out the desired head, while without changing the mechanics itself. What else can boast such a variability?

In general, all three heads work with the block:

Lateral;
Medial;
Long.

What to combine?

Since the extension of the hands on the block standing is an insulating exercise, it is necessary to competently combine with the database. First of all, when working with isolation, you should forget about the superstas (at least start-up athletes).

For good muscle warm-up before entering the block simulator, it is recommended to spend 3-4 approaches to lying (without inclination!) Narrow grip. Additionally, you can add an approach to French bench. To completely turn off the breast and delta, in order to exclude the possibility of chiting on the approach, it is worth using a heavy army press, or its sedentary variation in the bench of Smitht. After turning off the side muscles from the execution of this exercise, you can achieve maximum study and isolation of the three-chapter extensor.

If a triceps for some reason is not worked out on the day of the chest, then the extension of the hands in the slope with low weight, or work on the lifting of the dumbbells on the parties (to eliminate the delta from work). In this case, most of the load on yourself can pick up breast muscles.

Note: With perfect technique that trains exclusively at work with low weights, you can not worry about the work of other muscles, since the load will fall solely on a triceps. But do not forget about the heating, which can be done using low weights or any other set on a triceps, including combining with supenettes to benders.

How to do?

Despite the seeming simplicity, the exercise has its own nuances. The first with which you have to face - this is with the selection of the correct handle:

Straight wide;
Straight lightly bent;
V-shaped;
Cord;
Knot.

If you are not a professional, then variations with a straight wide and slightly bent you need to immediately cut off. For one simple reason, it will fix the wrong trajectory of movement, and most importantly - hands will not be able to achieve naturalness in motion. Well, and you can not forget about the fact that they should be parallel to each other to achieve uniform load.

The V-shaped handle is a good option, but it also shoves the amplitude of movements. Hands remain parallel, so when working with small weights (up to 60 kilograms), you can safely use it.

The ideal solution will be the node. But it does not suit the athletes who have not yet studied proper technique execution. After all, when working with it, you need to independently control the position of the hands.

How to approach the block? Ideal technique exercise:

Approach the block frame at a distance of the elbow from the handle of the simulator;
Slightly tilt the housing - about 10-15 degrees.

Important: Spine, as in the case of traction, should be in a deflection. No round shoulders and sutowe back!

Set hands in parallel to each other.
Burn them by pulling to the belt.

Variations Exercise

With the seeming simplicity of the extension of the hands on the upper unit standing, it has many variations. Starting from changing the accent, to the general study or decrease in trauma for athletes in the rehabilitation period. The most popular techniques:

One-handed traction;
With hard cord;
Working with the bottom block.

One-handed option

This exercise is very rarely used by newbies in the hall. The reason is extremely simple. Its technique is somewhat more complicated classical, and the load is distributed not only for triceps, but also on the rear delta, which makes such an extension of multi-sowing.

Execution technique:

Become smoothly near the block;
Leave one hand in the frame rack, the second grabbed the handle. Support special nozzles for crossover
Burn your hand, pulling it slightly to the side.

The angle of study is changing radically, in mind more amplitude, all three heads are included in the work, and the rear delta. The disadvantages can be called uneven working on the left / right hand, and insufficient isolation. For those who want to increase the load of multiple, try.

Lower block

Hand extension on the bottom block standing - is a block analogue of French press. At the same time, if we judge objectively, then it has more flaws than advantages, with respect to work free weight. The main reason is the limitation of amplitude, and unnatural work in the elbow joint. All this limits its application for people with elbows. In addition, the limitation in amplitude leads to a decrease in exercise efficiency.

But, if for some reason you have this exercise in the program, you need to know how to make it with maximum efficiency and with minimal trauma!

Stand on your knees, back to the block.
Bending hands in the elbows, take up the handle.
Rise from the knees, slightly straighching the elbows.
Hands hold as close as possible to the head.
Do not forget about the parallel arrangement of the brushes in relation to each other.
Stretch hands vertically.

The only advantage of this option in front of the classic is the ability to preserve the static load at the bottom of the amplitude of the movement.

Cord

The extension of the hands on the block with a lace standing is not much different from other versions. The only feature is the need to control the load between hands.

In this case, the use of the cord, allows you to significantly expand the amlpyuto of the movement, making it more natural and less attendant. Due to this, it is considered almost 30% more difficult, working with a fixed handle.

Contraindications

The only contraindication to the implementation of this exercise within the framework of the standard training program are injuries elbow joints. In view of the isolation, all the load falls on them, so any extinguishing from the technique may end the injury.

Variants with a block analogue of French benchmarks also have limitations for use after injury. shoulder SustavSince the load in the statics is carried out under a non-coronary angle, which can damage and serious injury.

Otherwise, the extension of the hands standing on block simulator There are no common contraindications.

Outcome

Extension of hands on the block standing is a simple exercise, known since the 60s. His limit simplicity opens space for variations. And most importantly, the features of the performance technique completely level the need and efficiency of chiting. So, with a classic rack, no fluctuations of the housing will help indulge the weight to the end.

It has a number of advantages:

Deep muscle study;
Almost complete isolation;
Relatively low trauma;
High efficiency;
Helps to break through the power plateau in the gims.

However, nevertheless start at the insulating athlete exercises in the first year of workouts using blocks is not recommended. At this time, it is better to use free weights (for example, French bench standing), and focus on circular training using basic exercises. Since the insulation and the selection of any of the heads of the extensor of the hand will not be released without an impressive mass of athlete.

This exercise can be performed by different grips and using different handles. We recommend doing it in different ways, for a more complete study of the three-headed muscles of the shoulder (triceps). So you can also diversify your workout. Let's look at the options and techniques for performing hand extensions on the bottom block with a photo demonstration.

Follow the elbows, they must be fixedly pressed on the sides of the body. Perform movements at the maximum amplitude. Concentrate and try to feel the work of the muscles. When moving up - inhale, when driving down - exhale.

Grasp the top of the top block of straight grip (palms look down), a little already level of shoulders. Pull the handle and press elbows on the sides of the body. Take a breath, and in exhale, completely break your hands. Slowly return the handle to its original position.

Hand extensions on the reverse grip unique exercise For the "drawing" of the lateral head of the triceps. Performing this exercise, an increased load is laid on the thumbs of the hands, so you may have to strengthen hand brushes special exercisesIf they do not cope.

Grasp the handle of the top block inverse grogging (palms up). Pull the handle and press elbows on the sides of the body. Take a breath, and in exhale, completely break your hands. Do not rush back to the handle in its original position.

The cable handle will provide perfect isolation and a powerful reduction in triceps.

Grasp the cable handle of the upper block. Pull the handle and press elbows on the sides of the body. Take a breath, and in exhale, completely break your hands (flaming hands need to breed the ends of the rope). Smoothly return to its original position.

4. Extension of hands on a block with cable handle with one hand

This exercise option will allow to align muscle imbalances if it is available.

Grasp the cable handle of the top block with one hand. Take a breath, and in exhale, completely break the work hand. Smoothly return to its original position. Perform the required number of times and repeat the exercise for another hand.

Extension of hands on the block is performed in a special, which is present in each hall. Depending on the grip, the handle can effectively work out every bunch of triceps, isolated from the rest of the muscles. Exercise options may choose each - newcomer and professional.

Features and Anatomy Exercise

This exercise is good loads all triceps bundles: Medial, lateral, long, as well as elbow muscle. This is a simple version of the exercise on the triceps in the block by the usual grip, because there is less muscles, unlike other options. This technique allows you to qualitatively work the triceps newcomer, learning to feel the muscle, other options can be included in training more trained athletes, or after the month of introductory classes.

Technique and extension options in the block

Extension of the hands of the upper block by the usual grip

Be faced to the crossover, take a straight hand of the upper block with grip on top of the edges.
Put the stacks on the width of the pelvis and press the elbows to the case. The forearms are relaxed, handle at the level of shoulders.
Exhalation: Perform the extension of hands, without taking off the elbows, lowering the handle completely on the hips.
Inhale: Seamlessly and without a jerk, bend elbows.

To increase the volumes, follow 4x8-12..

Extension of direct handle back grip

Hand extension in the upper block inverse grip also includes to work all triceps bundles in particular - the medial. Unlike other options, the elbow muscles, elbins of elbows, brushes and fingers still work. The weight of the load will be less than with an option with a common grip.

Standing in front of the block, grab the direct grip from the bottom, pressing the elbows tightly to the case.
Exhale: Fully spend your hands to the hips.
Inhale: Slowly relax a triceps, raising the handle.

As usual - 4x8-12.

Extension of hands because of the head in the crossover

Embodiment Extension direct handle back to block better workers the long and medial head of the triceps. Exercise is performed in the upper block.

Crying the handle of the upper block by the usual grip from the bottom around the edges, after turning back to the simulator.
Tilt the housing forward, and take a step one foot forward - for the stability of the position, pressing the elbows to the head as much as possible.
Keep the position of the shoulder. Elbows bent, handle closer to the back of the head.
Exhaust: Sleep your elbows completely, towards forward over the top of the top.
Inhale: Seamlessly relax the muscles and boil the head for the head, keeping the slope.

Pick up working weight on 4x8-12 times.

Extension from the top block with one hand

Extension with one hand inverse grogging special handle connects all triceps bundles, but more lateral, as well as triceps tendon and elbow muscle. This technique will allow to work concentrated each hand separately, without helping more strong side.

Person to the block, put the stops steadily, with one hand grip from below take a narrow handle for one hand.
Press the elbow working hand to the body, as in the other versions, the second hand on the belt.
Exhale: Intrust the elbow completely, without twisting the brush, while holding in a straight line with the forearm.
Inhale: Relax and bend the elbow to the original position.
Repeat on every hand 4x8-12..

Extension with ropes, from the top block

When an extension of hands in a crossover with a rope can be stronger feel the lateral head of the tricepsThe training with the cable handle allows you to achieve more voltage in triceps, since the soft handle requires greater accuracy in the technique and prepared for this muscles. Such extensions fit More prepared for the loads of the muscles.

Face to block, graze the rope with two hands. Position the elbows, as usual, pressed to the case. At the top of the palm of the palm with the ropes naturally approached.
Exhaust: Sleep your elbows, spreading your hands from the middle of the movement to the sides of the thighs. At the end of the movement, bring the brushes to the straight line with the forearm. Maximize the triceps at the bottom point, feeling strong voltage.
Inhale: Return the ropes at the starting position.

Slightly run 4 approaches, 8-12 times.

And also exists curved handle To study triceps from the top block, this option includes the same bundles as the ropes, only facilitates the technique of grip and extension at the bottom point. Performed as well as classic option extension.

Extension of hands with ropes from the bottom block

In this case, it is necessary to pick up the ropes to the bottom block. Exercise requires greater weight stabilization, the muscle tension will be stronger.

No need to take huge scalesThe block will drag the housing back, the technique will be lost and the load on the spine will increase.

A good way to study triceps for professionals.

Take two kart's hands from the bottom block. Rising handles through the head, expand the housing with your back to the simulator.
Make one foot step back for stability and slightly tilt the housing.
Raise your hands above your head, pressing the elbows to the head. Brushes begin moving from the nape.
Exhalet: Madely extend your hands, feeling the tension of triceps.
Inhale: Slowly lower the ropes per head.

So 4x8-12.

Triceps training in the crossover blocks implies high-quality and insulating equipment, and not work for strength (up to 8 repetitions). Choose small weight, perform up to 12 times the main thing is the feeling of burning triceps.

Perform an extension of hands on a block with a lot of weight girls It is not worthwhile, 15-20 repetitions with grip grip from above, work with a reverse grip for the forearm weak floor is not needed.