The extension of the hands in the slope: technique and photos

There are many exercises that develops the topography of the triceps. We are one of them – the extension of the hands in the slope with a dumbbell. It is usually used as a Supplement to the training program by experienced bodybuilders who want to contribute to class diversity and to allow muscles to get used to the same exercises. Many people underestimate the extension of the hands on the triceps in the slope and keep it for later. Meanwhile, this exercise is very useful.

Benefits of exercise

The Extension of the hands in the slope allows you to hone the shape and topography of the triceps brachii. Exercise gives you the opportunity to work all heads of the triceps and spurring its rapid growth, even during the “stagnation”. The main reason – unusual compared to other exercises, the angle of impact on the target muscle. In addition, at the time of peak contraction, where the athlete keeps the arm parallel to the floor, triceps additionally receives a static load. Both factors allow you to connect to work those muscle fibers that other exercises are performed.

Regularly doing the extension arms with a dumbbell in the slope, you can achieve a beautiful relief of the triceps. And also increase your performance in various sports. Beginners who have not yet reached the needs of the masses, to carry out the extension of the hands in the slope makes no sense. First, it was created to study the terrain – “cut” already bulging muscles. And secondly, without proper preparation can cause problems with equipment.

Targeted muscle

Before proceeding to the discussion of the exercise equipment, talk a little bit about the triceps. The triceps brachii (triceps) is responsible for the extension of the arms at the elbow joint. It requires careful leveling and responds well to regular load.

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This muscle consists of three beams and is the largest muscles of the hand. Many people forget about triceps and devote all their attention to the biceps. This is wrong for two reasons. First, the body must develop in harmony. Second, without consideration of the triceps to make the hands surround will not work.

Technique

Proper technique – the key to effective execution of any exercise and unbending of hands in the slope is no exception. To hone the correct technique in this case is slightly heavier than other exercises for the triceps. So to start, it is recommended to practice in front of a mirror with a small weight of the projectile. So, the technique consists of the following steps:

1. To start become sideways to the bench, bend forward at the waist, lean against the bench with one hand and knee. The case moved to a horizontal position, bend the other leg slightly back. Support arm should be smooth and stand perpendicular to the bench. Some athletes prefer not to lean knee, and simply push the legs in position is a smart move. The placing of the feet in this case are not fundamental. Importantly, the hull was parallel to the floor and slightly bent at the waist.
2. You can Now take the dumbbell. The projectile is taken to be the simple (forward) grip that is hand turns palm to the body. Now you need to bend the arm at the elbow to a right angle and raise the elbow to the widest muscles. You need to strive to the upper arm was parallel to the body and the forearm perpendicular. It is hanging down relaxed with the shell. Keep in mind this situation, it is the original.
3. Deep breath, you need to hold your breath and align the arm. When you do this, make sure that move is the forearm and upper arm were fixed. Try to keep in the upper position of the arm as compared with the body or even rising above it.
4. When he reached the moment when the hand for maximum up, you need to breathe out and try for a few seconds, the maximum stretch of the triceps muscle of the arm.
5. Is Now the most controlled you can return the forearm to its original position. It should be ensured that the shoulder remained motionless.
6. Making the planned number of lifts one hand, go to another. This is the approach followed by a small pause.

Important details

To succeed, it is important to do things correctly and thoughtfully. Special attention should be paid to the following points:

1. The Trunk should be in a horizontal position. Otherwise, the range of motion is greatly reduced and you will not be able to give the triceps the ultimate load. And after all that is the essence of the exercise.
2. Respiratory arrest in the active phase of the exercise needed to the athlete it was easier to keep the body and hand in correct position.
3. If you fix the elbow in the wrong position (below the widest muscle of the back) or will not fully straighten the arm, the limit of contraction of the muscle will fail to achieve.
4. Do Not try to conquer too much weight. Many beginners take too heavy dumbbells, with the result that they have to do jerks in the beginning of the movement, in order to move a weight from a dead point. And at the end – to straighten the arm. As a result of the controlled execution and speech can not go.
5. At the bottom of the dumbbell should be directly under the elbow, perpendicular to the torso and the floor. If you make it forward to the shoulder, then in early recovery will help you to the force of inertia. We do not need it, as our main goal – to work out the muscle, not to make a large number of repetitions.
6. To the long head of the triceps has obtained the maximum load, try doing the exercise in two stages. First – lifting weights, and alignment of hand. Second - easy lift smooth hands over the body.
7. Body should be parallel to the floor. It is not necessary to rotate the torso and shoulders to help you lift the weight. This will not lead to pumping of the triceps, and to the load of the spine, which we do not need.
8. There is a more complex version of the exercise – flattening in the slope with both hands at once. In this case, the bench is not required. Beginners will be quite difficult to keep the body in the correct position and perform these lifts, so this modification is suitable for athletes of medium and high level.

The Number of repetitions and weight

Select weight is so that you could make at least eight and no more than ten repetitions. A number of approaches – from three to four. Like any other isolation exercise, the main role is played by the number of repetitions and technique, not weight.

Home exercise

If your goal – gently pull the body and give the muscles a more distinct form, and for this to go to the gym not want to, then this exercise is perfect for you. For home study of the triceps will be enough to carry the extension of the hands in the slope and dips. Doing these exercises in a day, you can tone not only your triceps, but the entire shoulder girdle. If you have no bars, can make straightening your arms in the tilt and push-UPS, a photo of which is given below.

Conclusion

Today we met with this interesting exercise, as the unbending of hands in the tilt. Pictures and thorough description will help you to master it. Do not forget that the triceps attaches to the hand volume, therefore, should not be neglected! A faster and better result in training is born only with careful observance of technology and rules!