Extension of arms from the upper (vertical) block to the triceps

Greetings, friends!

I propose to discuss today an important topic for bodybuilders of different levels: we will talk about how to pump up triceps using a pulley. We will look at the most effective training for pumping, pay attention to the positive aspects of this muscle group and, of course, we will understand all the secrets of such a technique.

Go ahead...

Technique and types of extensions on the block

After attaching one of the handles to the block and setting the desired weight, you need to take the handle with a direct grip, choosing the most comfortable hand position. The main thing is that the grip should not be wide, but at a level slightly narrower than shoulder width.

When performing the triceps extension itself, you need to make sure that your elbows are pressed to your sides and motionless during each movement. The back should be straight. The body can be slightly tilted forward, but without rounding the back or hunching the shoulders.

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

When the hands with the handle are in the highest position, we inhale. And as we straighten our arms, we exhale with effort. At the final lowest point of extension, it makes sense to take a short (second) pause in order to feel the peak contraction of the muscle. Your arms must be straightened completely. So that the handle touches the upper thighs.

But at the top point, the hands with the handle should not be brought to the end a little, to their highest state. Because the muscles there are already relaxing, and the load is removed from them. For high-quality training, we need to ensure a constant load throughout the entire exercise. All movements should be slow, rhythmic and controlled.

If you follow all these subtleties of the correct technique, you will feel that it is your triceps that are clogged, and other muscle groups are not included in the work at all. With the exception of the muscles of the forearm, which play an auxiliary and supporting role in extensions on the block.

Classic extensions

When performing triceps extensions on the upper block, you can and should use all the handles for the block machine that are available in your fitness room. Small changes in grip, which are provided by the use of different types of handles, will help to work the triceps muscle from different angles.

For example, a V-shaped handle targets the outer part of the triceps, while a straight bar puts stress on the long heads of the triceps. According to many athletes, the cable handle provides the deepest pumping of the triceps. It allows you to “reach” the deepest muscle fibers of the triceps muscle.

Whatever type of handle you choose, in any case, classic triceps extensions imply pulling only from the upper block. This exercise is performed standing. The legs, slightly bent at the knees, are positioned shoulder-width apart (or one leg is slightly extended, as if taking half a step forward, for greater stability).

Perform arm extensions on a block so that only the elbow joint is working. To do this, the elbows must be motionless, fixed in a position pressed close to the body. Under no circumstances should you turn extensions into presses!

The classic and absolutely correct execution of this exercise does not imply any forward bending of the body. Because the more the athlete leans forward, the more he will (voluntarily or not) help his triceps with the weight of his own body. And this already removes a significant part of the load from the muscle being worked. You only need to use the strength of the triceps, and nothing more.

Extensions with rope handle

To change the nature of the load and just for variety, when performing exercises for triceps extension in a block, you should pay special attention to the rope handle. That is, in addition to extensions using metal handles, you also need to include exercises with ropes or special straps in your training.

This equipment allows you to stretch your triceps harder. The amplitude of movements will become close to maximum if you extend your arms not just down, but down/to the sides (spreading them apart at the lowest point). This way, it will be more difficult to perform the exercise with proper technique, so you need to choose less weight.

It is important to allow the cable with a rope handle to perform the greatest range of motion when performing biceps extensions in the upper block, remembering to “catch” a second pause in the lower position of the arms to ensure peak muscle contraction.

It is not without reason that the variety of arm extensions with a rope handle of the upper block is considered the most effective by many experienced athletes. After all, the rope handle provides very high-quality isolated work and exceptionally strong contraction of the triceps, with a predominant load on their lateral bundles.

Bent handle extension

Another highly effective way to work the triceps in a standing block is to perform arm extensions with a curved handle. The curved metal handle facilitates partial rotation of the hands: the right hand – clockwise, and the left hand – counterclockwise. In this situation, the main part of the load falls on the outer heads of the triceps.

This exercise is also performed while standing. The torso is not necessarily held in a strictly vertical position during this triceps pulley movement. To balance the stand, you can slightly tilt your body forward. Also, to maintain the correct body position, you must not change the direction of your gaze: always look straight ahead.

With the correct technique for performing this exercise, the arms from shoulder to elbow are strictly perpendicular to the floor. This position does not need to be changed when straightening your arms. This way you can achieve the best development of all the muscle fibers of the long head of the triceps. When lowering the palms turned to the sides downwards, a powerful contraction of the medial fascicles of the triceps occurs (with an ordinary straight grip, extension of the arms is carried out by contraction of the long fascicles).

Don't overdo it with the weight load. If you overdo it with weight, then part of the load will inevitably transfer to other muscle groups, which will also be involved in the work. And this completely defeats the purpose of this triceps exercise.

Incline Barbell Press

Technique:

• We lie down on an inclined bench under the barbell. We rely on four points: feet, pelvis and back of the head;
• grab the barbell with a wide grip;
• remove it from the rack and lower it to shoulder level;
• push the barbell up;
• then lower it again until it touches the collarbone;
• upon completion of the exercise, return the barbell to the rack.

We do 3-4 approaches 8-12 times.

Important:

We try not to lift weights, but to work our muscles. Lower the barbell slowly, without dropping it on your chest.

Other arm extension options

It makes sense to try doing triceps block raises in other ways. And don’t just try, but include the following exercises in your regular training program:

One-arm reverse triceps extension

This exercise is more technically difficult. However, when performed correctly, it provides the opportunity to focus the load specifically on the lateral fascicle of the triceps muscle. In all other exercises, this part of the triceps is not involved at all. Perform reverse grip extensions immediately after classic arm extensions, ensuring maximum range of motion. Then the triceps will be worked out most harmoniously. This exercise is recommended for experienced athletes; beginners should not waste time on it yet.

Extensions in the position from behind the head

This is a kind of analogue of a single arm extension with a dumbbell - overhead press - while sitting. Here, too, the work is done on the lower, and not on the upper block. You need to place a bench next to the block simulator “frame”, sit with your back to the simulator, raise your arm and move it behind your head. Taking a single handle, you need to bend and straighten your arm at the elbow joint. To keep the cable from touching your back, you will be forced to move your arm further behind your head, thereby increasing the range of motion compared to the usual extension of your arm with a dumbbell from behind your head.

Place of exercise in the program

It must be borne in mind that any triceps pull-down is an additional exercise, not a main one; isolating, not basic. Therefore, extensions alone will clearly not be enough to properly work the triceps muscles. The basis for increasing the strength and volume of your triceps is the French press, close-grip bench press, etc. basic exercises. And, if triceps extensions in a block can be replaced with exercises with dumbbells, then nothing can replace the basic ones. They must be followed in any case.

Therefore, it makes sense to do triceps extensions in a block trainer, as in any exercise machine in general, as a warm-up and (or) as a finishing exercise when training triceps. When we set a goal to do a more difficult workout, we need to better warm up and stretch the muscles, and only then perform a couple of basic exercises with significant weights. And after them, give the muscles a control finishing move, for which the block “frame” is simply ideal. This approach is rightly considered the most effective in modern bodybuilding, and since the times of Arnold and Franco Colombo.

A specific example of such a triceps training program:

• Arm extensions on the upper block with a straight or ^-shaped handle;
• Bench press with a narrow grip and a straight bar;
• French press with curved bar;
• Upper pulley arm extension with rope handle.

All exercises are performed in three approaches. The first approach is with a relatively light weight, allowing you to do 12-15 repetitions. The 2nd and 3rd approaches are already with an impressive weight, allowing you to do cleanly (meaning, without violating the technique) no more than 8-10 repetitions. You can also use a block exercise machine “frame” in the case when, for example, you wanted to do an exercise with dumbbells, but all the dumbbells in the gym are occupied (this happens, especially in the evening “rush hours”).

A generally accepted practice is to exercise in a split program, when neighboring muscle groups are worked out in one session. Or the opposite ones - antagonist muscles. Therefore, it makes sense to train the triceps together with pumping the biceps or pectoral muscles.

Preparing for triceps block training

Overall, the triceps pulldown is a relatively simple exercise that does not require any serious preparation. However, at the beginning of its implementation (in the first approach) it is worth listening to the reaction of your body. The fact is that the elbow joint is very susceptible to various kinds of minor but painful injuries and sprains. In particular: never (!) engage in arm wrestling, especially somewhere at a party, while drunk, without thoroughly warming up! Never jump on parallel bars or a horizontal bar without a light warm-up.

Otherwise, you simply will not be able to do either extensions on the upper block or bending on the lower block for the triceps for several months. Pain in the elbow joint will interfere. So, if you have such sensations, then you don’t need to overpower yourself: you should exclude extensions on the block from your program until recovery.

Pain in the wrists may also occur. Then you need to use a wrist brace, or also postpone this exercise “until better times.” In any case, warm-up exercises are necessary before starting to load such a problem area as the elbow joints.

Bench press

Technique:

• We lie down on a bench under the barbell. The eyes are located approximately under the projectile;
• We grab the bar with a wide grip. Remove it from the stand and lower it to chest level;
• squeeze the bar up;
• then lower again until it touches the chest;
• upon completion of the exercise, return the barbell to the rack.

We do 3-4 sets of 8-12 repetitions.

Important:

We place our feet strictly under the knees, and do not move them forward. We lower the barbell to the chest slowly, and raise it as we exhale, a little faster. Before the main exercise, we perform several warm-up approaches. We do not lift the pelvis off the bench. Do not slow down the press throughout the entire approach.

Photo: istockphoto.com

Common mistakes when extending arms

The most common mistakes are:

• Bending the wrists downwards. With the correct technique for extending the arms on a triceps block, the hand should be in the same straight line with the elbow, and always in the same position. There is no need to “accelerate” her, as if you were “turning the trigger” on a motorcycle.
• Elbows are spread wide apart. You need to make sure that your elbows are pressed to the sides of your body during triceps extensions. If they move apart, then the latissimus dorsi muscles are involved in the work, and the triceps cannot be properly loaded.
• Excessive forward lean or hunched back. These are also very common mistakes when extending the arms, interconnected with each other. With such violations of technique, it is not so much the triceps that work, but the back and abdominals.
• Taking a position too close or too far from the “frame” with the block. If you stand too close to the block, your elbows will always be pulled back, and you won’t get a clean load on the triceps muscles. If you stand too far from the machine, this will force you to lean forward all the time, and the execution technique, and with it the efficiency, will again suffer. The correct position will be indicated by the mirror and the sensations of your own body.
• Pull the handle from the top position with your back, followed by lowering your arms down with your triceps. If you have been training recently, you are most likely making this mistake. Find an exercise machine with an upper block opposite the mirror and watch yourself - you will immediately understand what is wrong in your movement. Work only your triceps, not your back. There is no need to group your entire upper body, pushing the handle down.

We have offered you the best options for triceps exercises performed in a crossover. If you want to see a complete, well-thought-out arm workout, check out the video below:

Tips for maximum efficiency

• This exercise is best done at the end of an arm workout.
• You can try doing a STRICT BICEPS CURL style exercise. To do this, we rest our backs and elbows against the wall. This technique will not allow you to cheat.
• You can also use an open grip (when all fingers are on top). This will make the exercise more difficult and place additional stress on your forearms.
• If your priority is working on target muscles rather than grip strength. Then you can use wrist straps to hold the barbell.
• Don't stop at the classic version. Try all of the above. And choose the one that works best for you.

In conclusion, I would like to summarize all of the above. Reverse grip curls are one of the best exercises for developing the brachialis and forearm muscles. To get results from doing it, the correct technique is important. Therefore, the first thing you need to do is work on it. If you try to adhere to these rules, the results will not keep you waiting.

Good luck to everyone in your training!

Summary

So, the triceps pull-down is an excellent addition to the basic exercises for the triceps muscle. With the help of various variations of this exercise described in this article, you can both warm up the muscles before the main load and successfully “finish off” them after it. In addition, triceps extensions on block machines are one of the most popular exercises in the fitness room for women. And for good reason: it helps very well to get rid of the notorious “jelly” under the arms, making the arm line more elastic and toned. So – recommended for both men and women!

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Discussion: there is 1 comment

1. Lekha says:
   Where did you find this stupid video with degenerates, the equipment doesn’t smell, the training is built fundamentally wrong. They grow stupidly on chemistry and that’s it.