Complete triceps workout for all 3 heads of triceps. Strengthening the medial head can help tremendously with elbow pain.
Proper strengthening of the triceps will create a defined arm musculature, increase your athletic performance and make sure your elbows stay safe.
Big and strong triceps aren't only for bodybuilders. Structurally balanced arms will help an athlete or a martial artist to avoid elbow pain while also increasing overall performance. For gym enthusiasts, specific triceps training is needed to create fully defined arms.
One of the most common injuries and joint problems people have is elbow pain when they do skullcrushers or pull ups.
Chronic injuries are almost always the result of lack of structural balance. If your muscles were fully functional and healthy, the muscles would absorb all of the strain instead of the strain going straight to the tendons or joints.
With exercises like skullcrushers, the elbow pain is often the result of lack of strength and control in the medial head of triceps. People are using too much weight (which the medial head cannot hold) and they haven't developed enough strength in the lockout.
With tricep exercises you need to lockout the elbow to properly work the medial head of triceps. People are avoiding the lockout to "protect their elbows" when in reality they are doing the opposite.
If you don't lockout, the lateral and long heads will do majority of the work. Eventually your lateral and long heads will become stronger while the medial heads either stay weak or shrink even further. The result? Elbow pain.
The exercises below will work all of your 3 heads to their maximum. You have to use light weights and do high repetitions (10-20 per set) for the best results. Use slow tempo and control. All isolation exercises should be done in this way.
If you cannot fully extend the elbow without your arm shaking or you are otherwise having problems controlling the movement, then you are using way too much weight.