Extension of arms on the block. Technique and nuances

This hand exercise is the most common for women, as it effectively tightens the area at hand. As everyone knows, the fairer sex is more likely to give preference to training on simulators than pulling dumbbells and barbells while in the gym. But you can often see the extension of the arms on the block performed by men. The main detail, like all exercises, is the correct technique, without which it simply will not make sense.

What muscles are involved

Extending your arms on a block is an isolated exercise. It focuses on triceps, which occupies more than half the volume of the arm. Thanks to such an exercise as extension of the arms on the block, you will increase the strength of the triceps. It will also help you work out the triceps muscle and create a relief on your hands, remove the so-called jellied meat. If during the execution of other exercises on the hands you have some difficulties, then the extension of the arms on the block will increase the bench press ability and facilitate their implementation. Another important advantage is that this exercise is safe, since one muscle is involved, there is no tension on the lower back, and at the same time there is no load on it and there is no risk of injury.

Nuances

An important role is played by what position you will take during the exercise. You must find for yourself a position in which the shoulders and the area to the elbow will be motionless, all work should be done due to the strength of the forearm. To do this, you should try different positions and find the most comfortable for yourself. In search of the best position, you can come closer to the simulator or, conversely, move away, try to lean forward a little. But the main thing - do not allow work in the shoulder area, in which case the work will be done by another muscle group.

Starting position

First of all, you should choose the most optimal weight. You should not immediately take on large ones. Choose the one in which you will perform the last repetition in the approach with great effort. Next, put the grip on the hilt from top to bottom. It is important that the arms are no wider than the shoulders. Bend your knees slightly, tilt the body slightly forward. In the initial position, the hands should be bent at a right angle. Elbows should be pressed to the body.

Performance

Since the extension of the arms from the upper block is an isolated exercise, during its execution you should try as much as possible to carry out movements exclusively due to triceps. Bring the bar down smoothly until your arms are straight. Stay in this position for 1-2 seconds, trying to strain your triceps as best as possible. It is also important to monitor breathing. At this point, you should exhale. Then slowly return to the starting position. Take a breath at this time. In one approach, it is best to do 10-15 repetitions.

You can also see various variations of this exercise. For example, the handle may be from a rope or other shape. It turns out that the handle also matters. The choice depends mainly on the goal that you want to achieve. The rope handle has a greater amplitude, which has a deeper effect on muscle fibers. The straight handle more carefully studies the straight head of the triceps, and the V-shaped - the outer part. In addition, some athletes prefer to perform extension of the arms on the block down with a reverse grip. With this position of the hands, you can achieve the most accurate drawing of the muscle. But this is a slightly complicated version of the classic exercise, as the thumbs are heavier, so your hands should be ready.

Recommendations for increasing exercise effectiveness

1. Control the work of triceps and try to use other muscles as little as possible.
2. When you reach the lowest point, linger for a couple of seconds. In this case, the hands should be in a straightened position.
3. Return to the starting position smoothly; do not throw the weight up.
4. Remember that your elbows should be pressed to the body.
5. During the exercise, the position of your legs is important. They should be slightly bent, and the body - slightly inclined forward.
6. Extending your arms on a standing block is best to add to your training program the final exercise, as it will well “squeeze” the last remaining forces, which will make the exercises most effective.
7. If you have recently started doing hand exercises, then do not immediately grab a lot of weight.
8. Extending the arms from the upper block is not recommended for pain in the shoulders.
9. The optimal number of approaches is from 3 to 5 with 10-15 repetitions.

These were all the main subtleties of this exercise. The main thing is not to rush during execution, try to feel the muscles.