The triceps are the most massive muscle group of the shoulder, which, it would seem, does not need additional insulating load. After all, she gets enough training from bench presses and standing. But, if you look at the situation in the hall, you can find a lot of people who are intensively performing the extension of hands on the block standing. Why? It’s very simple, despite the supporting load in many exercises, the muscle itself needs a deeper study.
And all because this is a three-headed extensor muscle, that is, it consists of three separate bundles, each of which needs a separate elaboration. And it’s not about external aesthetics that you can not pay attention to, but that without working out the lower “lateral” layer, you can easily rest against the plateau. Exit one – isolating exercises.
Which heads work?
For consideration, it is better to take the safest and simplest deal in mechanics, namely, extending the arms on the standing block. Why it? Depending on the slope of the case, you can easily work out the desired head, while not changing the mechanics itself. What other exercise can boast of such variation?
In general, while working with the unit, all three heads work:
- The medial;
- The long one.
|Variations of exercise||Accent||Equipment|
|Standard position||Uniform development||To stand in front of the block smoothly, slowly unbend his hands strictly down.|
|Tilt forward||Lateral head||A slight pulling movement to the body. The case is tilted with respect to the block by 20-30 degrees.|
|Working with lower blocks||Medial head||Become your back to the block. Hands pull up – as in the French press.|
|Node||Long head||Similar to the standard position. In the lower position, dilute the node slightly to the sides – to create an accenting load.|
With what to combine?
Since extending the arms on the block standing is an isolating exercise, it must be competently combined with the base. First of all, when working with isolation, it is worth forgetting about supersets (at least to beginning athletes).
For a good warm-up of the muscles before going to the block simulator it is recommended to hold 3-4 sets of bench press (without tilt!) With a narrow grip. In addition, you can add a call to the French press. To completely turn off the chest and delta, in order to exclude the possibility of cheating on the way, it is worth using a heavy army bench press, or his sit-down variation in the smith bench. Only by turning off the side muscles from this exercise can you maximize the work and isolate the three-headed extensor.
If the triceps for some reason is not worked on the day of the breast, then as an advisory warm-up set, extension of the arm in a slope with low weight, or work on lifting dumbbells to the sides (to exclude deltas from work) will do. In this case, most of the load on themselves can pick up the pectoral muscles.
Note: With an ideal technique that trains exclusively at work with small scales, one can not worry about the work of other muscles, since the load will lie solely on the triceps. But do not forget about warming up, which can be done with small scales or any other set on the triceps, including combining with supersets on flexors.
How to do it right?
Despite the apparent simplicity, the exercise has its own nuances. The first thing you’ll have to face is choosing the right handle:
- Straight broad;
- Straight slightly bent;
If you are not a professional, then variations with a straight wide and slightly bent should be cut off immediately. For one simple reason – it fixes the wrong trajectory of movement, and most importantly – the hands can not achieve naturalness in motion. Well, we must not forget that they must be parallel to each other in order to achieve a uniform load.
V-shaped handle – this is a good option, but it also fetters the amplitude of movements. Hands remain parallel, so when working with small scales (up to 60 kilograms), you can safely use it.
The ideal solution will be a node. But it does not suit those athletes who have not yet fully studied the correct technique of execution. After all, when working with it, you need to independently control the position of the hands.
- Approach the block frame at an elbow distance from the handle of the simulator;
- Slightly tilt the body – about 10-15 degrees.
Important: The spine, as in the case of traction, should be in the deflection. No round shoulders and stooped back!
- Put your hands parallel to each other.
- Unbend them, pulling to the waistband.
Variations of exercise
With the apparent simplicity of extending the arms on the upper block while standing, it has many variations. Starting from the change of emphasis, to general work-up or reduction of traumatic danger for athletes during the rehabilitation period. The most popular techniques:
- One-handed thrust;
- With a rigid cord;
- Working with the bottom block.
This exercise is very rarely used by beginners in the hall. The reason is very simple. Its technique is somewhat more complicated than the classical one, and the load is distributed not only to the triceps but also to the posterior delta, which makes this extension multi-joint.
Technique of execution:
- To become exactly near the block;
- Rest with one hand in the frame of the frame, the second grasp the handle.
Used special crossover nozzles
- Unbend the arm, pulling it slightly to the side.
The working angle varies drastically, in view of the greater amplitude, all three heads are included in the work, and the rear delta. Disadvantages can be called uneven elaboration of the left / right hand, and insufficient isolation. For those who want to increase the load multiple, try push-ups on one hand .
The straightening of the hands on the lower standing block is a block analogue of the French press. At the same time, judging objectively, he has more shortcomings than advantages, in relation to the work of free weight. The main reason is the limitation of amplitude, and unnatural work in the elbow joint. All this limits its use to people who have problems with elbows. In addition, the limitation in amplitude leads to a decrease in the effectiveness of the exercise.
But, if for some reason you have this exercise in the program, you need to know how to do it with maximum efficiency and with minimal trauma risk!
- Get on your knees, with your back to the block.
- Bending his hands in elbows, take hold of the handle.
- Rise from the knees, slightly straightening the elbows.
- Keep your hands as close to your head as possible.
- Do not forget about the parallel arrangement of brushes in relation to each other.
- Straighten your arms vertically up.
The only advantage of this option before the classics is the possibility of maintaining a static load in the lower part of the amplitude of motion.
The extension of the hands on the block with the stand cord is not much different from other versions. The only feature is the need to control the load between the hands.
In this case, the use of a cord, allows you to significantly expand the amplitude of the movement, making it more natural and less traumatic. Due to this, it is considered almost 30% more difficult to work with a fixed handle.
The only recommendation to perform the extension of the hands on the block with the cord is to raise the arms slightly to the sides at the point of the highest tension. This will allow the lateral head to be more heavily loaded.
The only contraindication to the implementation of this exercise in the standard training program are injuries of the elbow joints. In view of isolation, all the burden falls on them, so any departure from technology can result in injury.
In addition, it is not recommended to use it during the rehabilitation period, or after sprains.
Variants with a block analogue of the French press also have limitations for use after injuries to the shoulder joint, since the load in the statics is carried out at a non-natural angle, which can lead to damage and serious injuries.
It is highly not recommended to perform the exercise in the presence of wrist injuries, in view of the slight supination of the brush during the approach. Not critical, but it is better to reduce the working weight by 30-40% until complete recovery.
In the rest, at the extension of hands standing on the block simulator there are no general contraindications.
Note: If possible, it is better to deal with free weights, in view of the more natural amplitude. Block simulators are better to use at the very end of training with small scales, for finishing and pumping triceps.
Extension of hands on the block standing – this is a simple exercise, known since the 60’s. Its extreme simplicity opens up scope for variations. And most importantly, the features of the technique completely eliminate the need and effectiveness of the cheating. So, with a classic rack, no body oscillations will help to squeeze the weight to the end.
It has a number of advantages:
- Deep muscle training;
- Practically complete isolation;
- Relatively low traumatic danger;
- High efficiency;
- Helps break through the power plateau in press.
However, nevertheless, it is not recommended to start isolation exercises for athletes in the first year of training with the use of blocks. At this time, it is better to use free weights (for example, French standing presses), and focus on circular exercises using basic exercises. Since the isolation and isolation of any of the extensor heads of the hand will not be allocated without an impressive mass of the athlete.