Best Lateral Head Triceps Exercises
The lateral head of the triceps brachii muscle is responsible for extending the elbow and contributing to the overall definition and shape of your triceps. Targeting this head specifically can help you build a more balanced and aesthetically pleasing upper arm.
Here are some of the best lateral head triceps exercises that you can incorporate into your workout routine:
1. Close-Grip Bench Press
This exercise is a classic for a reason. It engages the lateral head effectively by minimizing the involvement of the medial and long heads.
How to do it:
- Lie on a weight bench with your feet flat on the floor.
- Grab the barbell with an overhand grip, slightly narrower than shoulder-width apart.
- Lower the barbell to your chest, keeping your elbows tucked in.
- Press the barbell back up to the starting position.
Tips:
- Focus on keeping your elbows tucked in throughout the movement to target the lateral head.
- Use a weight that challenges you but allows for good form.
2. Reverse-Grip Pushdowns
This variation of the traditional pushdown exercise effectively isolates the lateral head.
How to do it:
- Attach a straight bar or rope attachment to a cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Grab the attachment with an underhand grip, slightly narrower than shoulder-width apart.
- Extend your arms down, keeping your elbows tucked in.
- Slowly bend your elbows and lower the weight back to the starting position.
Tips:
- Focus on keeping your elbows tucked in and only moving your forearms during the movement.
- Use a weight that allows for controlled reps.
3. Overhead Triceps Extension
This exercise is a great isolation movement that targets the lateral head while minimizing involvement from other muscles.
How to do it:
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
- Raise your arm overhead, keeping your elbow tucked in and the dumbbell close to your head.
- Slowly lower the dumbbell behind your head, keeping your elbow still.
- Extend your arm back up to the starting position.
Tips:
- Focus on keeping your elbow tucked in and only moving your forearm during the movement.
- Use a weight that allows for controlled reps.
4. Triceps Dips
This compound exercise is excellent for building overall triceps strength, including the lateral head.
How to do it:
- Place your hands shoulder-width apart on two parallel bars or benches.
- Lower your body down by bending your elbows, keeping your body straight.
- Push back up to the starting position.
Tips:
- Keep your elbows tucked in and your body straight throughout the movement.
- Use a weight that challenges you but allows for good form.
5. Close-Grip Dumbbell Press
This exercise is a great variation of the bench press that effectively targets the lateral head of the triceps.
How to do it:
- Lie on a weight bench with your feet flat on the floor.
- Hold a dumbbell in each hand with an overhand grip, slightly narrower than shoulder-width apart.
- Lower the dumbbells to your chest, keeping your elbows tucked in.
- Press the dumbbells back up to the starting position.
Tips:
- Focus on keeping your elbows tucked in throughout the movement.
- Use a weight that allows for controlled reps.
Remember: It is important to choose a weight that allows you to perform each exercise with proper form and technique. Additionally, be sure to warm up properly before starting your workout.
By incorporating these exercises into your routine and focusing on proper form and technique, you can effectively target the lateral head of your triceps and achieve your desired muscle growth.
