The Reverse grip triceps cable pushdown is a variation of the popular extension on the top block.
Content
What are the benefits and where does it apply
Peculiarities
This is an isolated exercise performed on the block, which, in its principle of action, is very similar to the extension of the arms on the block with a direct grip, but with little difference..
What muscles work
This type of extension has the most isolated effect on the triceps bundles (especially the medial and lateral);
Applications and benefits
Well suited for the so-called separation of triceps muscle fibers. It is also possible to use for a variety of training of the triceps muscles. Mainly used by bodybuilders.
Of the advantages, it is worth noting the possibility of working out the triceps from a slightly different angle, without changing the simulator, but only the grip.
Technique for performing arm extensions on the block with a reverse grip
- Having set the required weight, we take the starting position, hands are pressed to the body, legs are slightly bent at the knees
- Pull the handle towards you, this is your highest point
- Smoothly and without jerks we make extensions of the arms to the lowest point
- We return to the starting position and thus perform the required number of repetitions
Mistakes
Help with the corps. Avoid swinging the body when performing, in this way you remove the necessary load from the triceps. Also, do not spread your elbows to the sides.
Excessive weight. Take not a lot of working weight, this is an auxiliary movement, just finish off the muscles with it at the end of the training.
Putting the extension of the arms on the block with a grip from below is correct after the basic basic exercises where the triceps are most involved.
Do not give up extensions with a direct grip, just alternate it with this type of exercise.
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Useful links
https://www.youtube.com/watch?v=Q1_WXKQV8aE
https://www.youtube.com/watch?v=jJ5Q9fL-xdk
