How to hit lower tricep

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    newman897's Avatar
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    How to hit lower tricep


    I want to focus on getting more mass on the lower head of the Tricep nEar the elbow what would be a good exercise to hit target it?

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    i do a variant of single arm pull downs
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    close grip bench
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    i try and do anything that extends the elbows. if i want mass i do more volume at a moderate weight. if i want more strength i do more low rep work.
    you can call me "ozzie" for short.
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    I also do a variation of a single arm pushdown, youtube jason huh quarter rep single arm extensions. I love em as a finisher or use full range of motion and perform them early workout
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    Its more of a cross body pushdown actually, not extentiom.
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    Decline bench press seems to stress mine fairly well, especially with a closer grip.
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    Try bench dips with your feet elevated up a little bit higher than your arms, hits lower trieps like crazy fo me. Can add some weight to your lap as well.
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    Tate press
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    J-Presses do it for me. If you have a smith machine, do them after your chest day. Flat bench, narrow grip, only go about 2/3 of the way down to your chest and keep your elbows at a 45 degree angle away from your torso. If you keep your elbows there, and sort of push forward with your hands as you go up you get an insane contraction/burn down near the elbow. After a few weeks of these, my tricep bulged out almost like my bicep above the elbow! Good luck!
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    Skull crushers... jm presses seem kinda crappy in comparison for triceps isolation. Especially in that particular section of the tricep.
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