How to build lower tricep near elbow?

Triceps is a large spindle-shaped muscle, located at the back of the shoulder. As the name implies, it consists of the three heads: long, side and medium. As you might guess, the main “profession” of the three heads of triceps is straighten the arm at the elbow joint.
The long head crosses the shoulder joint, starting from a small hill near the scapular cavity. Side and medium attach to the different parts of the humerus, but in the end the whole “trinity” merge to follow the radius of the forearm. In case that long head crosses the shoulder joint, it also participates in the abduction and enforcement of the arm.

The best exercises for your lower tricep workouts

Gentle program for elbow joints consists of: a) the bench press by the close grip while lying, 3 sets of 10 repetitions; b) the French bench press while lying, 3 sets of 10 repetitions; c) push-ups from the bench behind the back, 3 sets of 15 repetitions.

1. The bench press by the close grip while lying.

Technique of the exercise:

1). Lie on a bench directly. Feet put against the floor to stabilize the body.

2). Grasp the vulture of the rod by the narrow grip. Remove the vulture from the racks.

3). Slowly on an inhale lower the vulture to your chest. The rod`s vulture should lie just below the chest.

4). On the exhale, lift the vulture, fully straighten your arms.

2. The French bench while lying.

Technique of the exercise:

1). Take an ordinary or EZ-bar by the pronated grip (palms are facing forward), lie down on the horizontal bar, so that the head will be near the end of the bench. Tip: if you use an ordinary rod, keep it by the grip at shoulder-width, if you are using EZ-bar, keep it from inside.

2). Stretch your arms in a front of you, raising the bar up on the chest. Your arms should be perpendicular to the floor. This will be your starting position. Tip: do not arrange the elbows. On the inhale, lower the barbell down, bending your elbows while holding arms from the shoulder to the elbow stationary. Continue until the vulture lightly touches the top of the head.

3). On the exhale, lift the rod to its original position. At the end of the motion tighten your triceps and make a small pause. Tip: the part of arm from shoulder to elbow and elbows by themselves should remain motionless, the motion is performed only by the forearms.

4). Complete the required number of repetitions.

Warning: be very careful, when you`re choosing the weight, too much weight can lead to the personal injury or sprain. If you have problems with the elbow joints, you should replace this exercise to another.

Variations:

You can also perform this exercise using an inclined bench, or holding a dumbbell by a neutral grip (palms are facing each other).

Finally, you can try a reverse grip (palms are facing you).

3. Push-ups from the bench behind the back.

Technique of the exercise:

1). For doing this exercise you will need a bench and footrest. Sit on the bench. Arms are broader than shoulder line. Foot have the position on the support. This will be your starting position.

2). Slowly lower the body down, as long as hands will be bent at the elbows at 90°.  When you`re doing the exercise, your forearms should always be directed downwards.

3). With help of triceps slowly lift the body up to the starting position.

4). For the weights you can use a dumbbell. Place it on the hips.