One of the most famous exercises for training the triceps is the extension of the arms on the upper block. For all its simplicity, it is quite effective.
Content
Application
The scope of application is extensive - in fitness, in bodybuilding when working on mass or on relief, as well as in powerlifting and other strength training as an auxiliary movement for triceps.
To perform, they usually use a simulator, which is called the upper block. Benefits include versatility and ease of use.
What muscles work
It works well on all three bundles of the triceps: long, lateral and medial. Block extension is suitable for any level - both beginners and experienced athletes.
Technique for performing arm extensions on the upper block
- We accept the initial position in front of the simulator, the upper block, having previously decided on the handle, which can be straight, curved, rope;
- We take the handle with palms down, thumb on top, elbows pressed to the body, for greater isolation of the triceps, we seem to hang over the handle;
- With an accentuated effort of the triceps muscles, we produce a movement, i.e. pushing the handle down;
- Return the handle to its original position under control;
We perform 8-15 repetitions depending on the working weight and goals.
Permissible mistakes
The most common mistake when extending the arms on the block is moving the elbows away from the body. This is acceptable with a more powerful version, but you still need to try to follow the technique.
Also errors are not the correct starting position and excessive weight.
Arm extension options on the upper block
There are several implementation options.
The extension of the arms on the block can be performed with different types of handles. The standard version uses a straight short handle, but it is possible, and for some it may be more convenient to perform the exercise with a curved or rope handle.
There is also a rare variation of performing with one hand
In addition to various types of handles, there is another type of execution - extension of the arms on the block with a reverse grip.
Conclusions
A good exercise that has been proven over the years. We put it at the very end of the triceps training as a finishing one, for example, after a bench press with a narrow grip or push-ups on the uneven bars, or after a heavy bench press as an auxiliary.
