Extending your arms in an incline: a technique and photo

There are quite a few exercises that develop the relief of the triceps. Today we will take a closer look at one of them - extension of the arm in an incline with a dumbbell. Usually it is used as an addition to the training program by experienced bodybuilders who want to add variety to the classes and prevent the muscles from getting used to the same exercises. Many underestimate the extension of the arm to the triceps in the slope and leave it for later. Meanwhile, this exercise is very useful.

The benefits of exercise

Extending the arm in a slope allows you to hone the shape and relief of the triceps muscle of the shoulder. Exercise gives you the opportunity to work out all the heads of the triceps and spurs its rapid growth, even during the period of "stagnation". The main reason for this is the angle of influence on the target muscle, unusual in comparison with other exercises. In addition, at the time of peak contraction, when the athlete holds his hand parallel to the floor, the triceps additionally receives a static load. Both factors allow you to connect to the work those muscle fibers that are not involved in other exercises.

Regularly performing an extension of the arm with a dumbbell in an inclination, you can achieve a beautiful relief of the triceps. And also increase your performance in various sports. For beginners who have not yet reached the proper mass, it makes no sense to perform extension of the arm in an inclination. Firstly, it was created to work out the relief - the “faceting” of an already pumped muscle. And secondly, without proper preparation, problems with the equipment may arise.

Target muscle

Before we start discussing the technique of the exercise, let's talk a little about triceps. The triceps muscle of the shoulder (triceps) is responsible for the extension of the arm in the elbow joint. She needs a thorough pumping and responds well to regular loads.

This muscle consists of three bundles and is the largest muscle of the arm. Many forget about triceps and devote all their attention to biceps. This is not true for two reasons. First, the body must develop harmoniously. Secondly, without working out triceps, making arms voluminous will not work.

Execution technique

The correct technique is the key to the effective implementation of any exercise, and extension of the arm in an inclination is no exception. To hone the correct technique in this case is a little harder than in other triceps exercises. Therefore, for starters, it is recommended to practice with a mirror with a small projectile weight. So, the technique consists of the following stages:

1. To begin, stand sideways to the bench, bend forward in the lower back, lean on the bench with one hand and knee. To move the body to a horizontal position, move the second leg slightly back. The supporting arm should be level and standing perpendicular to the bench. It’s more convenient for some athletes not to lean with their knees, but simply to spread their legs in a wide stride position. The setting of the legs in this case is not fundamental. The main thing is that the body is parallel to the floor and slightly bent in the lower back.
2. Now you can take a dumbbell. The projectile is taken with a simple (direct) grip, that is, the hand unfolds with the palm of the hand to the body. Now you need to bend your arm at the elbow to a right angle and raise your elbow to the latissimus muscles. It is necessary to strive so that the shoulder of the arm is parallel to the body, and the forearm is perpendicular. It hangs relaxed down with the shell. Remember this position, it is it that is the starting point.
3. Taking a deep breath, you need to hold your breath and align your hand. At the same time, make sure that it is the forearm that moves, and the upper part of the arm is motionless. Try to keep the arm as level as possible with the body or even rise slightly above it.
4. Having reached the moment when the arm rose to the maximum, you need to exhale and try for a few seconds to maximize the triceps muscle of the shoulder.
5. Now, as much as possible, you can return the forearm to its original position. In this case, it is worth making sure that the shoulder remains motionless.
6. After making the planned number of lifts with one hand, switch to the other. This is the approach followed by a short pause.

Important Nuances

To succeed, it is important to do everything correctly and deliberately. Particular attention should be paid to such points:

1. The body must be in a horizontal position. Otherwise, the range of motion will be greatly reduced, and you will not be able to give the triceps maximum load. But this is precisely the essence of the exercise.
2. Stop breathing in the active phase of the exercise is needed so that it is easier for the athlete to keep the body and arm in the correct position.
3. If you fix the elbow in the wrong position (below the latissimus dorsi) or if you do not fully extend your arm, then you will not be able to reach the maximum muscle contraction.
4. Do not try to conquer too much weight. Many beginner athletes take excessively heavy dumbbells, as a result of which they have to make jerks at the beginning of the movement in order to move the weight off the ground. And in the end - to straighten your hand. As a result, there is no question of controlled execution.
5. At the lower point, the dumbbell should be located directly below the elbow, perpendicular to the trunk and floor. If you bring it forward to the shoulder, then at the beginning of the lift you will be helped by inertia forces. We don’t need it, since our main task is to work out the muscle, and not to do a large number of repetitions.
6. For the long triceps head to get the maximum load, try doing the exercise in two stages. The first is lifting the dumbbell and leveling the arm. The second is the easy rise of an even arm above the body.
7. The body should be parallel to the floor. You should not turn the body and shoulders to help yourself lift weight. This will not lead to triceps pumping, but to the load of the spine, which we do not need at all.
8. There is a more complex version of the exercise - extension in a tilt with two hands at once. In this case, a bench is not needed. It will be quite difficult for beginners to keep the body in the correct position and perform lifts, so this modification is suitable for middle and high level athletes.

The number of repetitions and weight

It’s worth choosing the weight so that you can do at least eight and no more than ten repetitions. The number of approaches is from three to four. As with any other isolating exercise, the main role here is played by the number of repetitions and the technique, not the weight.

Home workout

If your goal is to slightly tighten your body and give your muscles a more distinct shape, and you don’t want to go to the gym for this, then this exercise is perfect for you. For home study of triceps it will be quite enough to perform extension of the arms in an inclination and push-ups on the uneven bars. Performing these exercises every other day, you can tone up not only the triceps, but the entire shoulder girdle. If you do not have bars, you can do extension of the arms in an inclination and push-ups, the photo of which is shown below.

Conclusion

Today we met with such an interesting exercise, as extension of the arms in an inclination. A photo and a thorough description will help you master it without any problems. Do not forget that triceps gives the hand volume, so do not neglect it! A quick and high-quality result in training is born only with careful observance of technology and rules!