Top Exercises for the Lateral Head of the Triceps

I recently came across an insightful article on lateral head tricep exercises that I believe is worth sharing. The article from Home Gym Supply offers a comprehensive guide on how to effectively target the lateral head of the triceps, which is crucial for building arm size and strength. Here’s a summary and some key points from the article:

Top Exercises for the Lateral Head of the Triceps

1. Cable Pushdowns:
   
   • Technique: Use a rope or straight bar attachment on a cable machine. Keep your elbows close to your body and extend your arms downward.
   • Benefits: Provides constant tension throughout the movement, effectively isolating the triceps.
   
   
2. Dumbbell Tricep Kickbacks:
   
   • Technique: Lean forward with a flat back, keep your upper arm stationary, and extend your forearm backward.
   • Benefits: Great for isolating the triceps and can be done with minimal equipment.
   
   
3. Skull Crushers:
   
   • Technique: Lie on a bench with an EZ bar or dumbbells, lower the weight to your forehead, and extend your arms back up.
   • Benefits: Highly effective for all three heads of the triceps, especially the lateral head when performed correctly.
   
   
4. Close-Grip Bench Press:
   
   • Technique: Use a narrow grip on the barbell and focus on pressing with your triceps.
   • Benefits: Engages the triceps more than a standard bench press, while also working the chest and shoulders.
   
   
5. Overhead Tricep Extension:
   
   • Technique: Use a dumbbell, cable, or barbell. Keep your elbows close to your head and extend your arms upwards.
   • Benefits: Stretches and strengthens the triceps, emphasizing the lateral head.

Why Focus on the Lateral Head?

The lateral head is key for creating the "horseshoe" shape of the triceps and contributes significantly to the overall mass and definition of the upper arm. By including these exercises in your routine, you can ensure balanced tricep development and improved arm aesthetics.

Tips for Maximizing Tricep Workouts:

• Proper Form: Always maintain correct form to avoid injury and ensure the target muscle is effectively engaged.
• Progressive Overload: Gradually increase the weight or resistance to continuously challenge your muscles.
• Variety: Incorporate different exercises to target the triceps from various angles and avoid plateaus.

Conclusion
Integrating these exercises into your workout routine can significantly enhance the size and strength of your triceps, particularly the lateral head. Whether you’re training at home or in a gym, these exercises are versatile and effective. For more detailed instructions and tips, you can check out the full article here.

I hope you find this information helpful for your training! If anyone has additional tips or experiences with these exercises, feel free to share.

 

Here is another article that offers great insights on targeting the lateral head of the triceps to build bigger arms. The article from Bodybuilding.com provides six effective strategies:

Main Points from the Article:

1. Close-Grip Bench Press:
   
   • Emphasizes the triceps more than the chest.
   • Keep your grip about shoulder-width to maximize tricep activation.
2. Cable Press-Downs:
   
   • Use a variety of attachments (straight bar, rope) to hit the triceps from different angles.
   • Ensure full range of motion by fully extending the arms at the bottom of the movement.
3. Lying Triceps Extensions (Skull Crushers):
   
   • Effective for isolating the triceps.
   • Perform on a flat or inclined bench to vary the angle of resistance.
4. Overhead Triceps Extensions:
   
   • Engage the long head of the triceps, which complements lateral head growth.
   • Can be performed with a dumbbell, EZ-bar, or cable.
5. Triceps Dips:
   
   • Bodyweight exercise that targets the triceps effectively.
   • Maintain a narrow grip and keep elbows close to the body to emphasize the triceps over the chest.
6. Single-Arm Cable Push-Downs:
   
   • Allows for unilateral training to correct any muscle imbalances.
   • Focus on squeezing the triceps at the bottom of the movement for maximum contraction.

For more detailed instructions and tips, check out the full article here.

 

Here is another article with great information on lateral head tricep exercises from Set for Set. Here are the main points:

1. Tricep Pushdowns: Effective with overhand and neutral grips using a rope, straight bar, or V-bar.
2. Tricep Kickbacks: Best performed with a bent-over position using a cable or dumbbell.
3. Cable Crossbody Concentration Extensions: Targets the lateral head with a unique diagonal extension.
4. Bench Dips: A beginner-friendly bodyweight exercise.
5. Tricep Dips: Advanced exercise emphasizing the triceps.
6. Close-Grip & Diamond Push Ups: Great for targeting the lateral head without equipment.

For more details, check out the full article here.