Your lower triceps are located on the back side of your arm just under the shoulder and above the elbow. The lower triceps are often considered problem areas for men and women and, when untoned, can create a wobbly underarm. In addition to toning the area, exercising your triceps will provide more strength. This comes in handy when doing various physical activities, like lifting, carrying and even climbing.
Pushups
Pushups can be done anywhere and can be altered to achieve more or less of a workout. In addition to working out lower triceps, pushups will strengthen and tone the pectoralis major and deltoids. To begin, lie face down with arms extended and back straight. Weight should be evenly placed on hands and toes. Slowly lower your body until your chest brushes the floor, then push up again. Do 10 to 15 repetitions in two to three sets.
Bench Dips
This exercise will work both lower triceps and your chest. Begin by sitting on the floor against a weightlifting bench or something of similar height. Place the palms of both hands on the bench behind you. Your back should be straight and elbows bent. Slowly lift your body weight up off the ground as you flex your lower triceps muscles. Do 10 to 15 times in two or three sets.
Flat Dumbbell
For this exercise, you'll need a set of dumbbells that weigh between 2 and 6 lbs. each. Start by lying flat on a bench with your face up. Hold the dumbbells in either hand and slowly push both hands up over your chest. Your palms should face each other as you do this and elbows should be pointed out. Pull your arms down and apart with palms still up and elbows down, then come back to position number one. Do 10 to 20 repetitions two or three times.
Triceps Extensions
For this exercise, you'll need a dumbbell that weighs between 2 and 6 lbs. Sit on a chair with a straight back and look forward. Hold the dumbbell in one hand and raise and bend your arm so the dumbbell is behind your head and your elbow aligns with the top of your head. Use your other hand to stabilize your arm, if necessary. Maintain posture and slowly lower the weight as far as you can, then lift back to the starting position. Do 10 to 20 repetitions 2 to 3 times.
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