Extension of hands on the block. Technique of execution and nuances

This exercise for the hands is the most common for women, as it effectively tightens the zone at hand. As everyone knows, representatives of the weaker sex give more preference to training on simulators than pulling dumbbell and rod, while in the gym. But you can often see and stretching the arms on the block in the performance of men. The basic detail, like all exercises, is the correct technique of execution, without which it simply will not make sense.

What muscles are involved

Extension of hands on the block is an isolated exercise. It is oriented to the triceps, which occupies more than half the volume of the arm. Thanks to this exercise, like extending the arms on the block, you will increase the strength of the triceps. Also it will help you to work the triceps muscle and create a relief on your hands, remove the so-called cold. If during the performance of other exercises on hands you have some difficulties, extension of hands on the block will increase the ability to work and facilitate their implementation. Another important advantage is that this exercise is safe, since only one muscle is involved, there is no tension on the lower back, and with it there is no load on it and the risk of injury.

Nuances

An important role is played by what position you will take during the exercise. You should find for yourself a position where the shoulders and the area to the elbow are immovable, all work must be done at the expense 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 go closer to the simulator or, conversely, move away, try to bend forward a little. But most importantly - do not allow work in the shoulder area, in which case the work will be performed by another muscle group.

Initial position

The first thing to do is to choose the most optimal weight. Do not immediately take on big ones. Choose the one in which the last repetition in the approach you will perform with great effort. Then put the grip on top of the handle on the grip. It is important that the arms were at a distance no wider than the shoulders. Slightly bend your knees, tilt the body slightly forward. In the initial position, the arms should be bent at right angles. The elbows should be pressed against the body.

Performance

Since the extension of the hands from the upper block is an isolated exercise, you must, at the time of its execution, try as hard as possible to carry out movements solely at the expense of the triceps. Bring the bar down smoothly until your arms are straightened. Hold in this position for 1-2 seconds, trying as best as possible to strain the triceps. It is also important to monitor breathing. At this stage, you must exhale. Then slowly return to the starting position. At this time, take a breath. In one approach, it is best to perform 10-15 repetitions.

You can also see the various variations of this exercise. For example, the handle can be made of a rope or other shape. It turns out that the hilt 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 the muscle fibers. The straight handle more closely studies the straight triceps head, and the V-shaped outer part. In addition, some athletes prefer to extend their arms on the block down with a back grip. With this position of the hands you will be able to achieve the most clear drawing of the muscle. But this is a slightly more complicated version of the classic exercise, because the thumbs are more heavily loaded, so your brushes should be ready.

Recommendations for increasing the effectiveness of exercise

1. Monitor the triceps and try to use as few other muscles as possible.
2. When you reach the lowest point, hold 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 against the trunk.
5. During the exercise of an exercise, the position of your legs is also important. They should be slightly bent, and the body - slightly tilted forward.
6. The extension of the hands on the standing block is best added to your training program by the final exercise, as it will well "squeeze out" the last remaining forces, which will make the exercises the most effective.
7. If you have just started doing exercises on your hands, do not immediately take a big weight.
8. Extension of the hands 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 basic subtleties of this exercise. The main thing is not to rush during the execution, try to feel the muscles.