How to Bulk Up Your Lower Triceps

Switch from a wide grip to a narrow grip on the bench press.
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Your triceps are actually three different muscles -- the long head, the medial head and the lateral head. The medial head on the inside of your arm runs the lowest of the three. Isolation of just the medial head isn't possible, but by choosing certain exercises and bulking up your triceps as a whole, you can make this part larger. You'll also need to address other issues such as your diet and overall training schedule.

Triceps Exercises

    Position yourself between the handles of a set of parallel dipping bars. Start with a hand on each handle, your legs off the floor and arms straight. Lower yourself down slowly until your elbows are at a 90-degree angle, then push back up forcefully until your elbows are straight again. Once you can do three sets of 12 body-weight dips, add weight by wearing a weighted vest or backpack, or attach a dipping belt around your waist.

    Lie on a bench press with an Olympic bar in the safety pins above your head. Grasp the bar with a slightly narrower grip than you would use for regular bench presses, lift it out of the pins and slowly lower the bar to your chest. Pause briefly at the bottom, then lift the bar back up. Your hands should be around 14 inches apart, according to strength coach Charles Poliquin. A very close grip has no added benefit and can cause strain on your wrists and elbows.

    Lie on your back on an incline bench with a dumbbell in each hand, ready to perform lying triceps extensions. Lift the dumbbells straight above your chest and turn your palms in to face each other. Keeping your elbows locked in place, lower the dumbbells toward your head until you feel a stretch in your triceps muscles, then raise them back to the starting position.

Diet and Routine

    Increase your current calorie intake by 500 per day. Active men need 2,400 to 3,000 calories per day to maintain weight, while active women need 2,000 to 2,400, according to the United States Department of Agriculture. Building muscle requires a small excess of calories, so use these figures as a guide and adjust your intake until you're gaining around half a pound each week.

    Perform your three triceps exercises in one triceps-focused session each week. Perform all of your exercises for three to four sets of eight to 12 reps using a weight that is challenging but with which you can still complete each set with good form. Aim to increase your weights or reps each session.

    Train the rest of your body three times per week, with one leg session, one chest and shoulder session, and one back, biceps and abs session.

    Things You'll Need

    • Assorted dumbbells

    • Dip station

    • Bench press

    • Olympic barbell

    • Weight plates


    • Ask a trainer for assistance with any exercise techniques you are unsure of.


    • Consult your doctor before starting a new exercise regimen. Ask a training partner or gym instructor to provide a spot on close-grip bench presses.

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