Best Exercises to Build Your Lateral Head Triceps
The lateral head of your triceps is responsible for the outer "horseshoe" shape of your triceps, making it a key muscle to target for achieving a well-rounded, aesthetically pleasing physique. While all three heads of the triceps contribute to elbow extension, the lateral head plays a unique role in pushing movements, particularly those that involve pushing your hands away from your body.
Here are some of the best exercises to build your lateral head triceps:
1. Close-Grip Bench Press
This classic exercise targets all three heads of the triceps, with a particular emphasis on the lateral head due to the close grip.
How to:
- Lie on a bench with your feet flat on the floor.
- Grip the barbell with an overhand grip, slightly narrower than shoulder-width.
- Lower the barbell to your chest, keeping your elbows tucked in.
- Push the barbell back up to the starting position.
Tips:
- Control the weight: Don't let the barbell drop to your chest. Control the movement throughout the entire rep.
- Keep your elbows tucked: This helps to isolate the triceps and prevent shoulder strain.
2. Skull Crushers
Skull crushers are a great isolation exercise for the lateral head of the triceps.
How to:
- Lie on a bench with your feet flat on the floor.
- Hold a barbell or dumbbells with an overhand grip, slightly narrower than shoulder-width.
- Lower the weight towards your forehead, keeping your elbows tucked in.
- Push the weight back up to the starting position.
Tips:
- Don't fully extend your elbows: This can put stress on your joints.
- Maintain a controlled tempo: Focus on a slow, controlled descent and a powerful, explosive ascent.
3. Overhead Triceps Extensions
Overhead triceps extensions are another effective isolation exercise for the lateral head.
How to:
- Stand with your feet shoulder-width apart.
- Hold a dumbbell in one hand, palms facing each other.
- Raise the dumbbell overhead, keeping your elbow locked.
- Slowly lower the weight behind your head, keeping your elbow tucked in.
- Extend your arm back up to the starting position.
Tips:
- Keep your core engaged: This will help to stabilize your body and prevent injury.
- Control the weight: Don't allow the weight to drop uncontrolled.
4. Reverse-Grip Pushdowns
Reverse-grip pushdowns are a compound exercise that targets all three heads of the triceps, but with a greater emphasis on the lateral head.
How to:
- Attach a cable attachment to a high pulley.
- Grab the attachment with an overhand grip, palms facing away from you.
- Keeping your elbows locked, lower the weight down to your chest.
- Push the weight back up to the starting position.
Tips:
- Keep your back straight: Avoid arching your back or leaning forward.
- Maintain tension on the triceps: Don't let the weight fully rest at the bottom of the movement.
5. Triceps Dips
Triceps dips are a bodyweight exercise that effectively targets the lateral head.
How to:
- Place your hands shoulder-width apart on a set of parallel bars.
- Lower your body down by bending your elbows until your upper arms are parallel to the floor.
- Push yourself back up to the starting position.
Tips:
- Keep your core engaged: This will help to stabilize your body.
- Don't let your elbows flare out: Keep them tucked in to maximize triceps activation.
6. Close-Grip Pulldowns
Close-grip pulldowns are a compound exercise that primarily targets the latissimus dorsi, but also engages the triceps, particularly the lateral head.
How to:
- Attach a wide bar to a high pulley.
- Grip the bar with an overhand grip, slightly narrower than shoulder-width.
- Pull the bar down to your chest, keeping your elbows tucked in.
- Slowly return the bar to the starting position.
Tips:
- Focus on a controlled descent: Don't let the weight drop.
- Keep your core engaged: This will help to stabilize your body and prevent injury.
Programming for Building Your Lateral Triceps
To maximize your lateral tricep development, consider these programming strategies:
- Include a variety of exercises: Target the lateral head from different angles using exercises such as skull crushers, close-grip bench press, and overhead triceps extensions.
- Progressive overload: Gradually increase the weight or reps you lift over time to challenge your muscles and encourage growth.
- Proper form: Maintain proper form throughout every exercise to avoid injury and maximize muscle activation.
- Rest and recovery: Allow your muscles time to recover between workouts and by getting adequate sleep and nutrition.
Remember: It's important to focus on consistent training, progressive overload, and proper nutrition for optimal results.
Disclaimer: Consult with a qualified healthcare professional before starting any new exercise program.
