– Take a breath, straighten the arms, keeping your elbows away from the body;
– At the end of the movement to exhale.
Exercise activates all three heads of the triceps muscle and elbow. To the muscles do not get used to the same type of load on one workout triceps as a projectile can use a short neck, and the other (subsequent) – rope.
Extension arms with a handle grip on top of the upper block – version with rope
Allows a better feel for the maximum voltage of the lateral head of the triceps.
Extension arms with the handle of the upper block – option back to the simulator
The use of extension exercises with hand grip upper unit
For a more intensive study of lateral head of the triceps can instead handle (neck) effective use of the rope in this movement.
Using a variant – the movement of the head, you will get voltage medial triceps along with upper unit tricep.
At the end of each repetition pause for 1-2 seconds isometric resistance to maximize feel muscle tension.
Using heavy weight, lean slightly forward for greater stability.
Optional: During exercises in the position back to the simulator, makes it easier to feel the tension of the long head of the triceps.
Video – extension arms with the handle of the upper unit tricep
To: Everyone, from beginner to master.
When: In the second half of the workout, last or penultimate workout for triceps. Before straightening hands with a handle grip on top of the upper block, perform triceps push-back to the bench and the French bench press.
How much: 3-4 sets of 10-20 reps