Extension of hands with handle upper block grip on top

Extension of hands with handle upper block grip on top. Initial position – standing facing the simulator. The handle (neck) should be held from above, elbows should be pressed to the sides:

– take a breath, straighten your arms, not taking your elbows off your torso;

– At the end of the movement to exhale.

Performing exercises extension of hands with handle upper block grip on top

The exercise uses all three head of the triceps and elbow muscles.To ensure that the muscles are not used to the same type of load, in one triceps workout, a short neck can be used as a projectile, and on the other (subsequent) – a rope.

Video for the exercise – extension of hands with handle upper block grip on top

Extension of hands with handle upper block grip on top – option with a rope

It allows you to better feel the maximum tension of the lateral head of the triceps.

Extension of hands with handle upper block grip on top – option back to the simulator

For more intensive processing of the lateral head of the triceps, instead of the handle (neck), it is possible to effectively use the rope in this movement.

Using the option – movement from behind the head, you accentuate the tension of the medial head of the triceps.

At the end of each repetition, pause for 1-2 seconds with isometric resistance to maximize the muscle tension.

Using heavy weight, lean slightly forward for greater stability.

The exercise option is in the position of the back to the simulator.It allows you to better feel the tension of the long head of the triceps.

Application exercises extension of hands with handle upper block grip on top

For whom: To everyone, from beginner to master.

When: In the second half of the workout. The last or penultimate for triceps workout. Before straightening of hands with the upper block handle grip on top, perform triceps push-back to the bench and the French bench press.

How many: 3-4 sets for 10-20 repetitions.

Arm exercises