Extensions on the block


The extension on the block is one of the main exercises for the development of triceps. The exercise will allow you to both increase the mass of the triceps and improve their relief.

Benefit exercises

Extensions on the block involve all three bundles of triceps, but the main load in the exercise falls on the lateral (lateral) head of the triceps. A well-developed lateral bundle visually increases the size of the top of the arm when viewed from the front, while the triceps itself resembles a horseshoe in shape, which is considered an undoubted achievement in its development.

The downward extension on the block also perfectly draws the relief of the muscle, emphasizing the dividing line between the individual heads of the triceps, and the triceps and biceps. And the inclusion of this exercise in the training complexes of athletes involved in power all-around, wrestling, hockey, basketball, gymnastics, boxing, swimming, tennis, badminton and many other sports will significantly improve sports performance.

Block extension technique

The correct technique for performing extensions on the block:

1. Stand in front of the upright and grasp the handle with an overhand grip (palms facing down). The body is tilted (10-15 degrees) forward, the elbows are slightly in front of the body, the feet are slightly narrower than the width of the shoulders and parallel to each other, one leg can be put forward a little. Keep your elbows strictly fixed and almost parallel to each other throughout the exercise. This is the starting position.

2. Inhale, hold your breath and gently straighten your arms at the elbows until fully extended. At the end point of the movement, pause and tighten the triceps even more.

3. As you exhale, smoothly return to a position where the hands are slightly above the elbows (not higher!) And after a minimal pause, do the next repetition.

It is important:

Keep your torso, shoulders, legs, and elbows stationary throughout the set.

In order to “work out” the long head of the triceps well, start doing the exercise from a position where the body is slightly tilted forward, and the elbows are slightly extended beyond the body.

Do not include the wrist muscles in the work: throughout the set, the hands and forearms should be in one line.

Do not rush to increase weight — the execution technique in this exercise is primary!


Extension on the block with a rope. In this version, instead of the classic handle, you use a rope threaded through the handle attachment ring. This option allows you to better feel the maximum tension of the lateral head of the triceps.

Similar in load is the variant with a bent handle, when the palms are partially turned towards each other.

Extension on the block in the position with your back to the simulator. This option allows you to feel the tension of the long head of the triceps to a greater extent.

Working muscles during extension on the block

  • triceps (all heads)

Alternative exercises

  • french press
  • Extension of the arm with a dumbbell from behind the head
  • Push-ups from the bench

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