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Straightening arms with the upper block

7 min read

Extension of the triceps on the upper block is a classic exercise of the bodybuilding and fitness. This is a common odnoselchane movement, which enjoys great popularity due to simplicity. But there are some technical nuances that make it feel working muscles fully. Many people don’t feel the triceps when straightening the elbows. They take too much weight and perform the exercise vraskachku, due to the inertia. This is to learn how to work in isolation and achieve your results faster. The movement is known with the classical direct and rope handle. The second option allows more loading of the lateral head of the muscle.

The contents

  • 1 Technique
    • 1.1 starting position
    • 1.2 Movement
    • 1.3 Attention
    • 1.4 Recommendations
  • 2 Analysis exercise
    • 2.1 Working muscles
    • 2.2 benefits
    • 2.3 Disadvantages
  • 3 Preparing to run
  • 4, the Correct implementation
  • 5 Mistakes
  • 6 Tips for efficiency
  • 7 inclusion in the program
  • 8 Contraindications
  • 9 What to replace


Original position

  • The movement starts with the point that many consider the middle of the amplitude. You need to start straightening my arms from a position of “forearm parallel to the floor”;
  • To make the right position possible, standing at a distance of 30-40 cm from the crossover unit;
  • The handle should capture exactly the same distance from the center with both hands;
  • Perform a light tilt forward and slightly bend the knees;
  • To breathe, to record press;
  • The blades to reduce to the spine and lower pelvis;
  • Hold shoulders deployed, in one position
  • Movement

    • On the exhale, you need to straighten hands in elbow joints, leaving the shoulders stable;
    • At the bottom point of the movement is delayed, reducing the triceps;
    • Then back to the center of the amplitude and do not bend elbows more to “push” the weight to the shoulders;
    • After completing the required number of repetitions, return the shell to its original position


    • Exercise insulated – no need to “earn” legs, body and pressure;
    • The greater the emphasis on forward bends, the less stress get the triceps;
    • To drop the weight in the negative phase is impossible, you have to gradually lower it, as would “bring” muscles;
    • You should control your elbows so that your forearms are not very far from the case;
    • The tempo should be smooth, uniform, no need to push the block down due to the inertia and to work with jerks


    • Hands need to straighten out exactly to the point, yet feel the tension, but not to perekrashivat, “blocking in a castle” elbow;
    • Do not bend the wrist so as not to overload the ligament;
    • The brush is better to keep the hard;
    • The block – keep on the weight until the end of the exercise

    Analysis exercises
    Working muscles

    The main mover – triceps, triceps brachii. Exercise on the unit is good because it uses all three heads

    Additional muscles and stabilizers – core muscles, forearms, deltoids, latissimus, pectorals, thighs as stabilizers


  • Considered “aesthetic”, developing only the appearance, but it is not. In strength sports is used as a kind of “hitch” after a heavy bench press or standing. Allows you to recover faster, and hence influences strength, albeit indirectly;
  • Can be performed gently without a heavy load on the elbows does not stretch ligaments, like many other exercises for the triceps, and is suitable for rehabilitation after injuries, if performed with light weight;
  • If the block to attach the rubber will be a great warm-up exercise before heavy bench press due to the variable load change;
  • At the end of the workout, again, work with a rubber or light weight to “force” the blood into the muscles and provide recovery
  • Cons

    • Not designed for power work, is unlikely to build powerful triceps, if the athlete does not perform presses, and does not work in force mode in the other exercises

    Prepare to run

    Many have “mentally prepared”to get maximum weights. Hit this is no possible, but to injure the shoulders – easily. If you want to stand in front of the unit with rounded forward shoulders – the weight is too heavy, you have to take smaller tiles.

    Usually this exercise completes the exercise iMovie or a bodybuilder. If used as a warm-up is performed with rubber, or with minimal weight. In an isolated study of only these triceps exercise (e.g., during rehabilitation or in the program for a beginner) you need to stretch your joints before you start moving. Then to work with minimum weight.

    The correct execution

    • In reference to bodybuilding it is often said that an athlete should work exclusively with your back straight and avoid stooping. It’s not quite right, allowed a slight tilt, about 15 degrees. The movement should not be executed completely due to the slope and inertia;
    • Elbows should not “walk” sideways-forward or forward-backward;
    • Technical trick that allows you to perform the movement with correct position of the body – the eyes directed straight ahead;
    • It makes no sense to start from the front of the deltas, in this position the exercise works the biceps more than the triceps. You shouldn’t perform a movement due to muscles that are not targeted in this activity;
    • The correct starting – forearms parallel to the floor. The use of this techniques lets you take a large weight, and indirectly protects from injuries to the ligaments;
    • When using a rope handle to monitor the position of the fingers, they don’t have to kind of “bunch up”, evenly distribute the grip;
    • When using direct stick control of the wrist, excessive extension or flexion is a technical error;
    • Exhalation is the effort to synchronize extension with the breath allows you to control the movement and assists rather actively to keep the body;
    • Gaze directed right, will keep your head in the correct position. You need to look forward, not to tilt your head sideways to the cable held to the side.


  • Work with the elbows, “protruding” in different directions;
  • A short abrupt inclination of the case forward, to help yourself push the weight;
  • Fast relaxation of the triceps after straightening it, “weaning” weight to its original position by inertia;
  • Complete lowering of the weight, the contact of the tiles with each other;
  • Rounding the shoulders forward to create more of the force arm;
  • The outputs of socks, change of position of the feet;
  • Work in the shoulder joints and hands, which allows you to shift the weight from a dead point
  • Tips for efficiency

    • For the involvement of the triceps evenly use the rope handle, or the rubber mount to the upper block. This exercise not only allows you to carry large weights, but this is not necessary. Straight stick helps to steady your hands and perform the movement more isolated;
    • A small pause at the bottom of the allowable amplitude will help to more efficiently work out the triceps without using weights that are traumatic to the joints and ligaments. In this “proimity and paste the elbows” before you click not necessary;
    • Pose “scissors” when one leg is exposed in front of the other, will help to actively involve the triceps, if a man does not tilt, and is stable, not allowing the body to “earn” and push the weight down due to the inertia. The split step is not a technical error, rather a technical device that helps to some athletes;
    • You can use a hard stick to get more weight. It is justified if you are doing a bench press, and you need more power after the main work. For beginners and those who trains the triceps in Panova mode, it is best to use a rope handle;
    • If during exercise, tired back, it makes sense to change the feet in the split step;
    • To maintain a smooth tempo, you should do exercise in a concentrated style, slowly straightening your elbows on 2-3 accounts;
    • Exercise when the elbows straighten over head substantially engages the shoulder joint, therefore, is more complex. It is demanding on the flexibility of the athlete. If the shoulder is not very good, is to abandon this variation of the exercise

    Inclusion in the program

    A warm up with this movement. Of course, we are talking about bench press. If we do that, we should remember the rules. For a start – articular warm-up, and a pair of extension approaches with lightweight rubber. Then 1-2 passes with minimal resistance unit. Going to press don’t need to do mnogoobraznye pampawie sets in order to “work out the triceps in advance.” This approach does not work, if a person really important results mainly exercise and healthy elbows. The goal of the workout is to increase local muscle temperature, improve blood circulation and prepare to the main motion, as not to tire the muscle to the extension to do was absolutely not possible.

    Classic plans for fitness extension on the block is the last exercise for triceps. It is important not too actively insert elbows, and avoid too big inertial load. The aim of this exercise is to work the triceps, and not to make hands just overtired, and the person was injured because of a rapid “insertion” of the elbows.

    In addition, you need to make sure that the extension is really working on your triceps and not “whole body.” Of course, the temptation to pass “the strongest in the room,” your hands with the largest number of tiles is great, but not worth it to give in and just lose time, “swinging by inertia”.

    Usually the movement is executed in mode 12 and higher reps, but can work in a range of 8 repetitions or less.


    The movement is not recommended in inflammatory processes in the elbows and wrists, but can occur throughout the rehabilitation period.

    For those who have problems with the wrists work well carpal bandages.

    What to replace

    The movement can be replaced by any extension with rubber, shock-absorber, or in loops for fitness (in this case, the work is done from behind the head).

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