Author: Timko Ilya - the ruler of the entire site and fitness trainer | more details >> Rod. 1984 Trained since 1999 Trained since 2007. Author and creator of the site tvoytrener.com. CCM in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.
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Main muscles - triceps Additional - no (with correct technique) Difficulty of execution - easy
The benefits of exercise using a block machine
Triceps extensions are one of the most effective exercises that are often performed by both men and women. You can pump up the target muscle group in isolation, thanks to working in a crossover (block simulator). You will achieve the following goals:
- Increase your triceps strength.
- You will purposefully pump the triceps brachii muscle.
- Increase the volume of your arms and make them more toned. Excess fat deposits will simply burn off.
- Strength in heavy compound movements (such as bench press and deadlift) will increase several times.
It is very important to perform all movements technically correctly. Before class, warm up the desired muscle groups well.
Triceps anatomy
The back of the shoulder section of the arm is the triceps muscle. All three heads of the triceps are engaged when straightening the arm. The outer (lateral) head of the triceps brachii muscle attaches to the back of the humerus and extends to the elbow joint.
The inner (long) head of the triceps is attached just below the humerus - to the scapula bone, and, like the outer head, extends to the elbow. The middle (short) head is between the long and outer ones; it also starts from the shoulder, but is attached much higher than the other heads of the triceps.
Technical features of the exercise
Effectively pumping up the triceps on the upper block is quite simple. Follow the exact algorithm for performing movements.
Initial position
The athlete must approach the pulley machine and attach a straight bar or rope handle to the handle of the upper pulley. Next, you need to set the desired weight of the burden. The position of the hands on the bar should be comfortable, the grip is straight, not too wide. Press your elbows towards your body. The body can be tilted slightly and the knees bent.
The process of performing the exercise
As you exhale, begin to extend the bar downwards, working only with the help of the triceps. The handle should touch your upper thigh and your arms should be fully extended. Hold your body in this position for a moment. Slowly return to the starting position and inhale. All movements are slow and controlled; the triceps should not be relaxed. Perform the required number of repetitions.
Many athletes do this exercise with a reverse grip. Thus, the main load is transferred from the lateral head to the long head. You need to perform the exercise only by tensing your triceps. The lat pulldown will help you effectively load the triceps muscle. Most often, this sports element is performed at the end of the workout. Work with relatively light weights.
The triceps pull-down is a rather traumatic exercise. It is important to monitor the condition of the joint. Don't be afraid to skip a workout if you experience pain in your deltoids or triceps. An athlete should do only 3-4 sets of extensions on a block in one session. The number of repetitions per set depends entirely on your training goals and physical capabilities.
Common variations of the exercise
There are several options for performing this sports element. Experienced bodybuilders alternate between performing a variety of exercises to effectively pump up their triceps. The target muscle group does not have time to adapt to the load.
- Curved bar extensions. The starting position does not change. The movements must be performed while standing. The curved handle will help you effectively target the outer triceps. This exercise is no different in difficulty from working in the standard way.
- Extensions with rope handle. This movement also effectively works the triceps muscle of the arms. You need to attach a rope handle to the machine. The starting position is the same. You can tilt your body a little forward. In the lower phase, try to turn your palms slightly inward, thereby transferring the load to the lateral head. Some athletes find it much more comfortable to exercise with a cable handle.
- Extensions with one arm in a position from behind the head. Very often, many bodybuilders perform single arm extensions on a pulley machine. The overhead press of sports equipment is an analogue of this exercise. You can do this sports element if the necessary dumbbells are occupied. Use the bottom block. Place a special horizontal bench near the blocks. Sit with your back to the machine, and also raise your arm and move it behind your head. Grab the special handle and then start moving. Bend and straighten your arm at the elbow joint. Do about 10-12 repetitions of the exercise, and then change your working hand. Triceps extensions will help increase strength in other exercises.
Sets of exercises for triceps
Often, regulars of fitness rooms do not get the desired results, although they do not neglect the technique of doing the exercises and comply with all the conditions for restoring the muscles being trained. This mistake lies in the fact that they adopt systems that are not entirely correct. The correct complex of a professional can be absolutely useless for a novice athlete.
Below are complexes of training the triceps muscles of the arms from the best triceps exercises. The first is for beginners, and the second and third are for intermediate level athletes.
1 complex
Monday: Dumbbell extensions while sitting on a bench, or French press (depending on the length of the triceps). 3 sets of 8 reps. Cable presses – 3 sets of 10 reps.
Friday: Close grip bench press. For the first two workouts, perform at least 8 reps per set and no more than 4 sets. From the third week of training, start performing 5 sets of 6 – 10 repetitions.
You need to practice this complex until the weight in the bench press with a narrow grip slightly exceeds your own weight. After this you can move on to complex 2.
2 complex
Monday: Cable Presses. Set the weight for 10 repetitions, and do 4 sets of 8 repetitions with it, resting 1 - 1.5 minutes between each set. Arm extensions while bending over. Do 5 sets with a dumbbell that allows you to complete 12 reps. The interval between approaches is 1.5 – 2 minutes. Transverse arm curls. 4 sets of 10 – 12 repetitions.
Friday: California Press. 4 – 5 sets of 6 – 10 repetitions. Choose a weight for 10 reps. Do 3 sets of 6 reps. Then do 10 reps. If you feel like you can do more than 20, stop. Rest 3 minutes. Then do another set with as many reps as possible.
3 complex
You need to switch to this complex only when the volume of trained muscles has noticeably increased.
Monday: Seated arm extensions or French presses. 6 sets of 6 reps. With weights for 8 reps, perform 6 sets of 6 reps, resting 1 minute after each set. Transverse curls – 4 sets of 10 – 12 repetitions.
Friday: California Press. Set the weight for 8 reps, do 8 reps. Then, without resting, lose 5 kg and complete the set to failure. Do 2 more sets of lowering the weight, also without resting between them. Presses down on the block. Perform 5 sets of 8 – 12 repetitions, resting 2 – 2.5 minutes between sets.
Recommendations for performing the exercise
During arm extensions on a block, it is easy to make a fairly large number of mistakes. Thus, the target muscle group does not receive proper tension. Try to work technically correctly.- Press your elbows tightly to your torso. The purpose of the exercise is to pump up the triceps, not the back.
- There is no need to additionally work with your hands; the load on your wrists should be minimal.
- Watch the position of your back, do not perform movements in a large tilt. Try not to slouch.
- Do not perform arm extensions on a block while sitting.
- The gaze must be directed forward. Try to follow your movements in the reflection. You can only turn your head if the mirror is on your side.
- Work only with the help of triceps forces, do not pull the handle with your back. The latissimus muscles should remain in a static position.
- Before each lesson you need to warm up well. This way you can prepare your joints and ligaments for more difficult work.
- Do not exercise with a pulley machine if your elbows hurt. The athlete needs to fully recover to prevent relapse. If you experience pain in your wrists, you can use a special brace. If you are still in pain and uncomfortable, see your doctor.
- Do not exercise immediately after the cast is removed. At first, work with only light sports equipment.
We create a high-quality training program
Take into account your individual characteristics in order to create a high-quality lesson plan. Regular triceps extensions on a block will not be enough. You will not be able to properly pump this muscle group.
Bodybuilders most often do a split program. During one session, several muscle sections are worked at once. Many men and women combine triceps and chest training. An effective training plan may consist of the following sports elements.
| Exercise name | Muscle groups involved | Number of repetitions | Notes |
| Dips | Pectoralis major, triceps muscle | Maximum number of times | Performed at the end of the warm-up. An alternative exercise is push-ups. |
| Bench press | Pectoralis major, triceps, deltoids | 10 -12 | Do 3-4 working sets. You can also exercise with dumbbells. |
| Lying dumbbell raises | Upper chest | 8-10 | You need to work at a slow pace. Perform the exercise on a horizontal bench. |
| French press | Triceps | 8-10 | Exercise with dumbbells or barbells. Work through the efforts of the triceps. |
| Extension of arms on a block | Triceps | 10 -12 | There are several variations of the movements, use different handles. |
As we can see, the triceps take an active part in pumping the pectoral muscles. Heavy compound exercises help increase overall lean body mass.
You should not perform arm extensions on the block very often. It is enough to pump your triceps once a week. This way, the muscles will recover well between classes. You can avoid the effect of overtraining. Within a few weeks of starting the training, you will notice real changes. Your triceps will become much bigger and more defined!
Triceps exercises: video
Tags: exercises
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