How to hit lower tricep

[newman897]

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?

 

[hvactech]

i do a variant of single arm pull downs

 

[Tboz]

close grip bench

 

[asooneyeonig]

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.

 

[lamonster14]

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

 

[lamonster14]

Its more of a cross body pushdown actually, not extentiom.

 

[Kinggrommet]

Decline bench press seems to stress mine fairly well, especially with a closer grip.

 

[mngli]

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.

 

[Rodja]

Tate press

 

[Doss]

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!

 

[superbeast668]

Skull crushers... jm presses seem kinda crappy in comparison for triceps isolation. Especially in that particular section of the tricep.