Rope handle for triceps. We train triceps: how to perform an extension of the arms on a vertical block. Variability of arm extensions on the block: types of handles

Photo: Sport City store

Working muscles: middle and upper back, back surface of the shoulders

For what: Traditionally, the wide handle is used for vertical rows, but it is excellent for triceps extensions, pullovers, horizontal rows for the back muscles, and raises from the lower block to the biceps. The load can be adjusted using different types of grips, for which the corresponding handles are made on the handle.

MN advice: take 10% less weight than with a straight handle - this way you will most effectively work your upper back.

straight neck

Photo: Sport City store

Working muscles: lower back, biceps

For what: A straight horizontal handle is a must-have in even the most seedy gym and is the basis for many deadlifts. In addition, with a straight neck, you can do almost all types of flexion and extension for biceps and triceps.

MN advice: a direct grip (with the back of the hand away from you) puts more stress on the back. Reverse grip - biceps, in which case you can take the weight 10-20% more.

L-handle

Photo: Sport City store

Working muscles: upper back, biceps, triceps

For what: horizontal and vertical traction, triceps extension, biceps curl. But the design feature of this handle does not tie you to any one set of exercises, so you can easily experiment.

MN advice: When starting a horizontal row, take the weight with a perfectly straight back with the help of the leg supports, and not pull it towards you with the muscles of the back.

Handle for one hand

Photo: Sport City store

Working muscles: mid and upper back, shoulders, biceps

For what: a single handle can be used both separately and paired with the second - in this case, you can do crossover arms on the chest muscles, biceps curls, pump your shoulders by spreading your arms in an inclination and standing. Well, there is no point in listing exercises for one hand - they are available a little less than all the options.

MN advice: use a single handle on simulators, where you can perform exercises with each hand in turn. The main thing is to work only with your hand, do not back up and do not turn the body.

V-handle

Photo: Sportive store

Working muscles: mid back

For what: This handle with palm rests to prevent slipping of the palms is designed to work the muscles from different angles. It is very convenient for lifting the biceps in any position - even sitting, even standing or even lying down, pullover, triceps extensions.

MN advice: when performing bicep curls while lying down, do not turn your elbows outward, but with even shoulders parallel to the floor, pull the weight towards your stomach, then smoothly return the simulator to its original position.

rope handle

Photo: ExFit store

Working muscles: back of shoulders, upper back

For what: traction, flexion and extension - and not only on the back, triceps or biceps, but also on the shoulders. There are a lot of exercise options, the main thing is the correct weight adjustment.

MN advice: a great way to pump the press - twisting called "prayer". Attach the rope to the block frame. Get on your knees, sit down a little to your heels and, holding the ropes with both hands, pull the load vertically down, but not with your hands, but by bending the body. In this case, the buttocks should remain at the same level.

EZ handle

Photo: SportMir store

Working muscles: biceps, triceps, shoulder muscles

For what: The angle of the grip of this handle, which you probably know from the EZ barbell neck, allows you to unload your wrists and perform flexions, extensions and pullovers without any harm to them. Keep in mind: the EZ handle is not designed for any kind of traction.

MN advice: during biceps curls, only the forearms should move. Shoulders must remain firm!

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 full development of the muscles. Many people do not feel the triceps at all when they extend their arms at the elbows. They take too much weight, and perform the exercise in a swing, due to inertia. So it is worth learning 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 load the lateral head of the muscle more.

Initial position

1. The movement starts from the point that many consider the middle of the amplitude. It is necessary to begin to unbend the arms from the position "forearm parallel to the floor";
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. Perform a slight lean forward and slightly bend your knees;
5. Take a breath, fix the press;
6. Bring the shoulder blades to the spine and lower to the pelvis;
7. Shoulders should be deployed, in one position

Motion

• On exhalation, you need to straighten your arms only in the elbow joints, leaving your shoulders stable;
• At the bottom of the movement, it is worth lingering, reducing the triceps;
• Then - return to the center of the amplitude and do not bend the elbows additionally in order to "push" the weight to the shoulders;
• After completing the required number of repetitions, you need to return the projectile to its original position

Attention

• Isolated exercise - no need to "work" with your legs, body and abs;
• The more emphasis on forward bending, the less load the triceps receive;
• You can’t throw weight in the negative phase, you need to smoothly lower it, as if “bringing it up” with muscles;
• Elbows should be controlled so that the forearms do not go far from the body;
• The pace should be even, the same, no need to push the block down due to inertia and work in jerks

• The arms should be unbent exactly to the point where tension is felt, but not overextension, “locking” the elbow;
• You can not bend your wrists so as not to overload the ligaments;
• Brushes are best kept stiff;
• Block - keep on weight, until the end of the exercise

Analysis of the exercise

Working muscles

The main mover is triceps, the triceps muscle of the shoulder. The exercise on the block is good because it involves all three heads.

Additional muscles and stabilizers - muscles of the core, forearms, deltoids, latissimus dorsi, pectorals, hips as stabilizers

pros

1. It is considered "aesthetic", developing only the appearance, but this is not so. In power sports, it is used as a kind of "hitch" after a heavy bench press or standing. It allows you to recover faster, which means it affects strength indicators, albeit indirectly;
2. It can be performed in a gentle version - without a strong load on the elbows, does not stretch the ligaments like many other triceps exercises, and is suitable for rehabilitation after injuries if performed with a light weight;
3. If you attach rubber to the block, there will be an excellent warm-up exercise before a heavy bench press due to a variable change in 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, unlikely to build powerful triceps unless the lifter is doing bench presses and strength training on other exercises

Preparing for execution

Many need to “mentally prepare” so as not to immediately take the maximum burden. 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 shoulders rounded forward - the weight is too heavy, you need to take fewer tiles.

This exercise usually completes a bench press or bodybuilder workout. If used as a warm-up, it is performed with rubber, or with a minimum weight. When working out the triceps in isolation with only these exercises (for example, during rehabilitation or in a beginner program), you need to stretch the joints before you start moving. Then - work with minimal weight.

Proper execution

• Bodybuilding manuals often state that the lifter should work with an exceptionally straight back and avoid leaning forward. This is not entirely correct, a slight slope is allowed, about 15 degrees. Movement should not be done entirely by tilt and inertia;
• Elbows should not "walk" sideways-forward, or back-and-forth;
• A technical trick that allows you to perform a movement with the correct position of the body - a look directed straight ahead;
• It makes no sense to start from the front deltas, in this position the biceps work more than the triceps in the exercise. You should not move with muscles that are not targeted in this exercise;
• The correct starting position is forearms parallel to the floor. The use of this technique does not allow you to take large weights, and indirectly protects against ligament injuries;
• When using a rope handle, you need to monitor the position of the fingers, they should not seem to “get together”, the grip should be evenly distributed;
• When using a straight handle, the wrists are controlled, their excessive extension or flexion is a technical error;
• Exhalation is carried out on effort, synchronization of extensions with breathing allows you to control movement and helps to keep the body active enough;
• Looking straight ahead will 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 from the side.

1. Work with elbows, "protruding" in different directions;
2. A sharp short lean forward to help push the weight;
3. Rapid relaxation of the triceps after straightening the arms, “beating off” the weight to its original position by inertia;
4. Full lowering of the weight, the contact of the tiles with each other;
5. Rounding the shoulders forward to create additional leverage;
6. Exits on socks, changing the position of the legs;
7. Work in the shoulder joints and hands, which allows you to move the weight off the ground

• For the sake of involving the triceps in the work, a rope handle is evenly used, or rubber is attached to the upper block. This version of the exercise does not allow you to perform with large weights, but this is not necessary. The straight handle helps to fix the hands more, and perform the movement in a more isolated way;
• A small pause in the lower acceptable part of the amplitude will help to work out the triceps more efficiently, without using weights that are traumatic for the joints and ligaments. At the same time, it is not necessary to “squeeze” and “insert elbows” until it clicks;
• The “scissors” stand, when one leg is placed in front of the other, will help to actively include the triceps in the work, if the person does not bend over like that, and stands stably, preventing the body from “working” and pushing the weight down due to inertia. Stretching is not a technical fault, but rather a technique that helps some athletes;
• You can use a stiff handle to take on more weight. This is justified if you are a bench presser and need extra strength work after the main one. For beginners and those who train triceps in pump mode, it is better to use a rope handle for now;
• If the back gets tired during the exercise, it makes sense to change legs in the run;
• To maintain a smooth pace, it is worth doing the exercise in a concentrated style, slowly unbending your elbows for 2-3 counts;
• The exercise, when the elbows are unbent from behind the head, significantly involves the shoulder joint in the work, therefore it is more difficult. It is demanding on the flexibility of the athlete. If your shoulders are not very good yet, you should abandon this variation of the exercise.

Many 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. For starters, a joint warm-up, and a couple of sets of extensions with light rubber. Then, 1-2 approaches with minimal block resistance. Those who are going to press do not need to do multi-rep pump sets in order to "work the triceps in advance." This approach does not work well if the person really cares about the 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 circulation and prepare for the main movement, and not tire the muscles so that extension is completely impossible.

Relief hands are a visiting card and an indicator of excellent physical shape in men. Girls are also not averse to “tidying up” in this area: the lack of muscle tone here spoils the impression even with well-developed buttocks and abs. Effective arm training, including triceps, along with basic exercises, should also include isolating movements, for example, extensions on the block.

Extension of the arms on the block: what is the essence of the exercise

To perform this movement, you will need a crossover simulator - a block-type power structure that is available in almost all gyms. Extension is done on the upper block.

What muscles are being stressed?

The main work in this exercise is performed by triceps - a shoulder muscle formed by three bundles: long, lateral and medial. It anatomically passes into a tendon attached to the olecranon of the ulna. The task of the triceps muscle is to unbend the forearm at the elbow joint. The long head of the triceps helps move the shoulder joint.

The triceps account for approximately 2/3 of the muscle volume of the shoulder, so this muscle directly affects the relief of the arms.

The static load in extension is received by:

• muscles of the back (the latissimus dorsi, teres major muscles, extensors of the spine);
• posterior bundles of deltoids;
• pectoral muscles;
• the lower zone of the trapezium;
• abdominal muscles;
• wrist flexors.

This exercise is insulating, because it involves one joint - the elbow. In this regard, it is not recommended to use large weights here: single-joint load distribution leads to a distortion of the technique and increases the risk of injury.

The benefits of extensions on the block

An exercise on a vertical block, performed after a workout with free weights, creates a concentrated load on the triceps, contributing to a clear drawing of muscle relief.

The movement on the block is carried out along a given trajectory downwards, which allows you to feel the contraction of the triceps muscle as much as possible.

Extensions can be done in a variety of ways by changing handles and experimenting with different types of grips. This will allow you to work out the target muscles from different angles and avoid a training plateau.

Working out the triceps in a crossover is a suitable option for girls who do not aim to build muscle mass and who want to keep the muscles of the upper arm in good shape.

Variability of arm extensions on the block: types of handles

Before proceeding with the extension, you need to decide on the choice of the handle.

To work on the triceps, a short straight handle is often used. With it, you can practice direct and reverse narrow grip.

If there is no short handle in the gym, it is permissible to do wide extensions - it is usually used to train the back on a vertical block.

For a comfortable position of the brushes, it is convenient to use the V-shaped handle.

Working with a curved handle allows you to arrange the brushes in a special way: the right one - clockwise, and the left one - in the opposite direction. In this case, the emphasis of the load will shift to the outer beam of the triceps. In addition, the curves on the handle create a more comfortable position for the elbows and reduce the load on this area.

You can qualitatively work out the triceps muscle with the help of a rope handle. Here you will have to exercise with a neutral grip, so the load on the elbows will be minimal.

If the athlete prefers to perform extensions with each arm in turn, a D-handle will suit him.

Not every gym has all of the listed types of handles, however, the variability of the exercise in question allows you to exercise with the equipment that is available: training will not become less effective from this.

Classification of standing exercises: extensions on the block in different versions

You can perform triceps extensions both in a block frame and in a vertical block, traditionally used for back training. The second option is less comfortable for working on the triceps, since the handle is fixed high in it, and there is no possibility to adjust the height.

Before starting the lesson, they select the desired handle, fix it on the upper block and determine the working weight.

Classical extension of the arms down using the upper block

The basic version of the triceps extension is considered to be training using a straight handle, which is taken with a straight (upper) grip slightly narrower than shoulder width. Such a grip will allow you to qualitatively work out the medial and lateral heads of the triceps muscle.

Having settled down facing the device, they take the handle and lower it until a right angle is formed between the shoulder and forearm. The body is kept level, slightly inclined forward, with a fixed natural deflection in the back. One foot can be placed slightly in front of the other for greater stability. The chest is straightened, the elbows are kept in close proximity to the body.

1. After inhaling, with a uniform effort of the triceps, the handle is taken to the bottom until the arms are fully extended. The most difficult segment of the movement is done on the exhale. Only the forearms should move.
2. At the bottom, the handle almost touches the hips. Here they stop for 1-2 seconds, additionally reducing the muscles being worked out.
3. With controlled and slow movement, resisting inertia, while inhaling, we go up to the initial position.

Do 15 times in 3 approaches.

Reverse grip extensions

Unlike the "classics", here the handle is taken with a grip from below. This method is used if you need to shift the emphasis of the load on the long head of the triceps.

When working with a reverse grip, the hands, especially the thumbs, have a significant load: when they are not strong enough, the handle can slip out. If it is this way of performing extensions that is important for an athlete, it makes sense to additionally strengthen the hands with special exercises for better training.

The main movements in this exercise are done similarly to the classic extensions on the block.

Experienced athletes who train triceps on a reverse grip block often perform this exercise with each arm in turn using a D-shaped handle. This technique allows you to slightly turn the hands, working in a more comfortable position.

Triceps on traction block using a rope handle

The rope handle, or rope handle, due to its flexible structure, makes it possible to isolate the work of the triceps muscle as much as possible and ensures its powerful contraction.

When exercising with such a device, the athlete makes movements with a greater amplitude, activating the deepest fibers of the triceps.

Having decided on the weight and having fixed the rope handle on the upper block, they are located facing the simulator. In this exercise, a neutral grip is used: the wrists take an anatomically natural position, the thumbs look at each other.

1. After inhaling, on exhalation, they begin to unbend the arms in the elbow joints, moving the handle towards the front surface of the thighs.
2. At the lowest point, the palms should be turned back, and the thumbs should be towards the hips. To increase the working amplitude, the arms below are spread slightly to the sides. Here you need to stop for 1-2 counts, straining the triceps.
3. On inspiration, with a controlled movement, they take their original position.

Do 12-15 repetitions in 3 sets.

Video: Technique of arm extensions on a vertical (also on the lower) block using different types of handles and grips

Extending the arms down on the block: common mistakes

A simple movement in a block simulator is often performed in violation of technique. This reduces the effectiveness of the lesson and makes it traumatic.

• Incorrect position of the body: absolutely even position (excessive activation of the abdominal and back muscles will not allow high-quality loading of the triceps) or stoop (in this case, the spine suffers).
• Very close or far distance to the block. In the first case, the execution technique will be violated, in the second, the lower back will receive an excessive load. The ideal distance is about half a meter from the simulator.
• Leading the elbows away from the body to the sides or forward. In this situation, the triceps does not receive a full study, since the emphasis of the load is partially shifted to the deltoids and back muscles.
• "Throwing" hands to the starting position. This movement is made slower than extension, while maintaining muscle tension.
• Pull the handle down with the effort of the muscles of the back. Exercise in this version loses its meaning, since the role of triceps is secondary here.
• Jerk movements and the inclusion of inertia in the work.
• Extension in sitting position. This technique is undesirable: this exercise should be performed while standing, otherwise the load is not distributed quite correctly.
• The use of excessive weights, leading to a violation of the technique and the activation of other muscle masses.

Proper block extension technique involves isolated activation of the triceps muscles (not counting the musculature working in static). If, at the end of the set, fatigue is felt in other muscle groups, the movement was done incorrectly.

How to increase the effectiveness of the bench press in the crossover for triceps: recommendations

The movement in question will fit perfectly into the triceps training plan as a final exercise. It will complement the basic program for the development of this muscle (bench press with a narrow grip, push-ups on the uneven bars).

Since the target muscle is already tired after a heavy basic training, you should not use large weights in extensions on the block. It is better to work in a multi-rep mode with medium weights, performing 15-20 reps per set.

Those who prefer to train in a superset system, including the French press (perform exercises one after another without pauses for rest), can use extensions, combining them in a series with multi-joint movements. The first exercise in the set is recommended to put the basic, and then continue the lesson, moving into a crossover. Such series may consist of exercises for one muscle group or for the development of antagonist muscles (triceps-biceps).

Video: Triceps Superset Using Vertical Block Extension - Execution

When training in a block simulator, you can quickly and easily change the working weight. This feature is used by doing extensions according to the “pyramid” principle: several approaches follow one after another without rest with successive weight loss.

Experienced athletes use this exercise as a movement to pre-fatigue the triceps muscle before the basic program, as well as to warm up.

The extension of the arms on the upper block is an isolating movement that will not replace multi-joint exercises for the development of triceps, but in combination with basic exercises will increase the effectiveness of classes. The result of including extensions in the training plan will be an attractive arm relief with a clearly defined triceps.

The extension of the arms on the block is performed in a special one, which is present in every hall. Depending on the grips, handles, you can effectively work out each bundle of the triceps, isolated from the rest of the muscles. Everyone can choose exercise options for themselves - a beginner and a professional.

Features and anatomy of the exercise

This exercise is good. loads all bundles of triceps: medial, lateral, long, and also the ulnar muscle. This is an easy version of the regular grip triceps block exercise because it uses fewer muscles than other variations. This technique allows you to qualitatively work out the triceps for a beginner, having learned to feel the muscle, other options can be included in the training of more trained athletes, or after a month of introductory classes.

Technique and options for extensions in the block

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

1. Stand facing the Crossover, take the straight handle of the upper block with an overhand grip along the edges.
2. Place your feet hip-width apart and press your elbows into your body. The forearms are relaxed, the handle is at shoulder level.
3. Exhale: extend your arms without lifting your elbows, lowering the handle completely to your hips.
4. Inhale: bend your elbows smoothly and without jerking.

To increase volume, do 4х8–12.

Straight handle extension with reverse grip

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

1. Standing in front of the block, grab the straight handle with an underhand grip, pressing your elbows tightly to the body.
2. Exhale: fully extend your arms to your hips.
3. Inhale: Slowly relax your triceps as you lift the handle.

As usual - 4x8-12.

Extension of the arms from behind the head in the Crossover

Extension option with a straight handle back to the block better works out the long and medial head of the triceps. The exercise is performed in the upper block.

1. Grab the handle of the upper block with a regular grip from the bottom along the edges, then turn around with your back to the simulator.
2. Tilt the body forward, and take a step forward with one foot - for stability, pressing the elbows as close to the head as possible.
3. Maintain shoulder position. The elbows are bent, the handle is closer to the back of the head.
4. Exhale: unbend your elbows completely, in the direction forward above the crown.
5. Inhale: gently relax your muscles and move the handle behind your head, keeping the slope.

Choose your working weight for 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 the bundles of the triceps, but more lateral, as well as the triceps tendon and the ulnar muscle. This technique will allow you to work out concentratedly each hand separately, without helping the stronger side.

1. Facing the block, place your feet steadily, with one hand under grip from below, take a narrow handle for one hand.
2. Press the elbow of the working hand to the body, as in other options, the second hand is on the belt.
3. Exhale: extend the elbow completely without twisting the hands, keeping in a straight line with the forearm.
4. Inhale: Relax and bend your elbow to its original position.
5. Repeat for each hand 4х8–12.

Extension with ropes, from the upper block

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

1. Facing the block, grasp the ropes with both hands. Position your elbows, as usual, pressing against the body. At the top point, the palms are naturally close to the ropes.
2. Exhale: unbend your elbows, spreading your arms from the middle of the movement to the sides of the 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 a strong tension.
3. Inhale: return the ropes to the starting position.

Perform with light weight 4 sets, 8-12 reps.

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

Extension of arms with ropes from the lower block

In this case, it is necessary to hook the ropes to the lower block. The 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 triceps for professionals.

1. Take the edges from the lower block with both hands. Raising the handles over your head, turn your body with your back to the simulator.
2. Take one foot step back for stability and tilt the body slightly.
3. Raise your arms above your head, keeping your elbows close to your head. The brushes start moving from the back of the head.
4. Exhale: extend your arms as much as possible, feeling the tension of the triceps.
5. 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 repetitions). Choose light weight, perform up to 12 times, most importantly, the burning sensation of the triceps.

Perform arm extension on a block with a large weight girls it’s not worth it, 15-20 repetitions with handles with a grip from above are enough, work with a reverse grip for the forearm is not needed for the weaker sex.

Top crossover triceps exercises in video format