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The extension arms on the upper block while standing

The exercise is aimed at the elaboration of the triceps, is completely insulating, giving the main stress on the lateral beam triceps. It is well marked on the outside of the shoulder when looking at the person in front. The main purpose of this exercise is giving relief and shape.

Core muscles

Triceps (especially the lateral bundles)
Auxiliary muscles: ulnar muscle.

You will need a cable machine with the upper block. Grasp the handle of the rope is narrow, but not narrow grip so that your palms staring at the floor. Elbows tightly to the body. The rotten body somewhat forward, but not too much, otherwise easy to lose balance. Holding the elbow, pull the handle of the simulator to the level of the top of the chest – so you'll start the exercise.

Technique

  • Straighten your arms at the elbows in a downward motion, with the force pushing down on the handle. Follow the sense of reducing the triceps.
  • Try to straighten your arms completely to the bottom almost touch the thighs. Delay in this position is desirable, it has a positive impact on the degree of loading of the muscles.
  • Then, gently bending the arms, raise them to the starting position, but not passively, but with some effort, their speed should be half to two times lower than straightening your arms.
  • Focus it on the negative phase, clearly having worked it, you will tire much faster muscle, and ignoring her won't get half the load that would. Breath make during extension of the hands, and exhale during the negative phase. Do the exercise 10-12 times in 4-5 approaches.
  • Movement during both phases is permissible only in the elbows, shoulders and wrist must be immobilized.
  • Elbows are constantly fixed at the same level, avoid their movements in different directions. If you want to place a large burden upon the middle beam triceps, tilt your torso down and forward, keep the elbows parallel to the cable simulator. Do not use heavy weight, otherwise you will press the handle down the back, and then the triceps.

Do the exercise at the end of the workout triceps when training with heavy weights is over. It is most effective to combine with tritasavit the bench presses, push-UPS from bench, the extension of the arms while lying or sitting.