Targeting the lower triceps, specifically the area near the elbow, requires focused exercises that emphasize the full range of motion and contraction of this muscle group. Building this area isn't about isolating a single tiny section of muscle, but rather developing the entire triceps muscle, which will naturally enhance the lower portion.
Exercises for Lower Triceps Development
Several exercises effectively work the lower triceps. The key is to maintain proper form and focus on the contraction.
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Close-Grip Bench Press: This exercise targets the triceps more directly than a wider grip. Keep your elbows tucked in close to your body and focus on the downward push. Avoid locking out your elbows at the top of the movement.
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Overhead Dumbbell Extensions: Hold a dumbbell overhead with both hands and lower it behind your head by bending your elbows. Focus on squeezing your triceps as you extend your arms back to the starting position.
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Skullcrushers (Lying Triceps Extensions): Lie on a bench with a dumbbell (or EZ bar) held overhead. Slowly lower the weight towards your forehead by bending your elbows, focusing on controlling the movement. Extend your arms back up, squeezing your triceps at the top. The video shows this movement with the extension mentioned, emphasizing full range of motion.
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Triceps Pushdowns: Using a rope or V-bar attachment on a cable machine, push the attachment downwards, keeping your elbows close to your sides and focusing on the squeeze at the bottom of the movement. This exercise helps target the lower part of your triceps, as seen in the provided video snippet showing a similar movement.
Important Considerations:
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Full Range of Motion: As the video highlights, using a full range of motion is crucial for maximizing muscle growth. This means fully extending your arms at the top of the movement (without locking out your elbows) and fully contracting your triceps at the bottom.
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Progressive Overload: Gradually increase the weight, reps, or sets over time to continuously challenge your muscles and promote growth.
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Proper Form: Maintaining correct form is paramount to avoid injury and ensure effective muscle activation.
By consistently performing these exercises with proper form and progressive overload, you can effectively develop the lower portion of your triceps, contributing to overall triceps muscle growth.
