Best Exercises to Hit the Lateral Head Tricep
The lateral head of the triceps is responsible for the outer shape of your triceps, giving you that "horseshoe" look. Targeting this head specifically is key for achieving a well-rounded and defined tricep.
Here are some of the best exercises to hit the lateral head of the triceps:
1. Close-Grip Bench Press
This is a classic compound exercise that works all three heads of the triceps, but it has a strong emphasis on the lateral head.
- How to: Lie on a bench with your feet flat on the floor. Grip the barbell slightly narrower than shoulder-width, with your palms facing down. Lower the barbell slowly to your chest, keeping your elbows tucked in. Press the barbell back up to the starting position.
2. Overhead Tricep Extension
This isolation exercise effectively isolates the lateral head of the triceps, allowing you to focus on its development.
- How to: Stand with your feet shoulder-width apart, holding a dumbbell with an overhand grip. Raise the dumbbell over your head, keeping your elbows tucked in. Slowly lower the dumbbell behind your head until it touches your upper back. Extend the dumbbell back to the starting position.
3. Triceps Pushdowns
This is a versatile exercise that can be performed with a cable machine, a resistance band, or even dumbbells. It's great for targeting the lateral head and adding volume to your triceps.
- How to: Attach a rope or straight bar to the high pulley of a cable machine. Stand facing the machine with your feet shoulder-width apart. Grab the rope or bar with an overhand grip, slightly wider than shoulder-width. Keeping your elbows close to your sides, lower the rope or bar until it reaches your thighs. Extend your arms to return to the starting position.
4. Skullcrushers
This exercise is a favorite for building mass in the lateral head, but be sure to use proper form to avoid injuries.
- How to: Lie on a flat bench with your feet flat on the floor. Hold a dumbbell in each hand, with your palms facing each other. Slowly lower the dumbbells behind your head, keeping your elbows slightly bent. Extend your arms to return to the starting position.
5. Reverse Grip Pushdowns
This variation of triceps pushdowns puts more emphasis on the lateral head by changing the grip position.
- How to: Attach a straight bar to the high pulley of a cable machine. Grab the bar with an underhand grip, slightly wider than shoulder-width. Keeping your elbows close to your sides, lower the bar until it reaches your thighs. Extend your arms to return to the starting position.
Tips for maximizing your tricep gains:
- Focus on proper form: This will ensure you are hitting the target muscles and minimizing the risk of injury.
- Choose the right weight: Don't be afraid to use a weight that is challenging, but don't sacrifice proper form for more weight.
- Increase the weight gradually: As you get stronger, you can increase the weight to continue challenging your muscles.
- Vary your exercises: Using different exercises will ensure you are working all the angles of your triceps for optimal results.
By including these exercises in your workout routine and focusing on proper form, you can effectively target the lateral head of the triceps and build impressive tricep definition.
