The lateral head tricep exercises are the best way to increase your triceps size and this muscle is the outermost triceps muscle and most visible from the side. You can’t wholly isolate this muscle, using targeted lateral head tricep exercises can definitely help you to increase muscle mass to achieve your physique goals.
So, building your triceps will add mass and balance to your overall physique. If you want your arms to look like bodybuilders arms, then, start targeting triceps muscles.
Here are 7 best lateral head tricep exercises that you can incorporate into your training, so read the article till the end.
- Also Read : 07 Best Dumbbell Triceps Exercises – Best Triceps Workouts
- Also Read : What Should I Do If One Arm is Bigger Than The Other?
About Triceps Muscles
Your triceps muscles consist s of three smaller muscles:
- The long head
- The medial head
- The lateral head
Altogether, this muscle group makes around 60% of your arm mass. So, try to work endless on your triceps and biceps muscles to get bigger arms.
The lateral head of the triceps muscle is the outermost muscle, and together with a long head that forms the horseshoe structure at the back of your arm and they connect at the elbow.
It can be very challenging to target the different heads during triceps exercises. However, by using a particular exercise that targets one tricep head, you can accelerate growth in the area.
7 Best Lateral Head Tricep Exercises
The best way to target your lateral head is to keep your arms tucked into your sides with an overhand grip. While most of the overhand exercises are excellent for targeting your long head, they also engage your lateral head.
So, try to include some of these exercises in your training. Here we listed 7 best lateral head triceps exercises with instructions on correct form.
01. Diamond Push-Up
The diamond push is also known as triangle push-up. This exercise is one of the great and effective exercises for targeting both the lateral head and long head muscles of the triceps.
If you’re a beginner, the diamond push-ups can be tough. When you’re done properly, they are the best exercise for developing your lateral head.
Research suggests that diamond push ups are more effective than wide-grip push ups for activating your triceps muscles, then make sure to add diamond push in your triceps training routine.
How to perform:
- Get yourself into a high plank position.
- Bring your hands inward so your thumbs are almost touching. Make sure your hands form a triangle or diamond shape with your hands.
- Keep a strong core, your legs and back straight, and your head facing forward.
- Lower your body until your chest is almost touching your hands, while keeping your elbows tucked for the entire movement.
- Hold the position for a second at the bottom, then slowly push yourself back into the starting position.
- Repeat as many reps as you can.
Note: if you’re a beginner and can’t do regular diamond push ups yet, then you can do them on your knees. If you feel any pain in your elbows, immediately stop the movement.
02. Close Grip Bench Press
The close grip bench press is one of the great exercises for bodybuilders who want to isolate their triceps. This exercise is quite similar to the traditional bench press, but only with a closer grip.
If you’re adding this exercise into your tricep training, then maintaining proper form and tucked elbows is essential. The biggest advantage of the exercise is that you can add more weight as you become experienced.
How to perform:
- First, load the barbell with desired weight and lie on the bench and ready to lift the weight like normal bench press.
- Grab the bar with a closer grip (shoulder -width or even narrower). Remember, the narrower the grip, the more challenging it will be.
- Lift the bar out of the rack until the barbell is positioned over your chest or mid chest.
- Slowly lower the barbell with controlled motion until the barbell touches the chest.
- Hold the position for a second, then push the bar straight up, while keeping your elbows tucked to complete the movement.
- Do 2 to 4 sets of 8 to 10 reps.
03. Tricep Kickbacks
The triceps kickbacks are a great exercise for isolating your triceps muscles. This exercise puts more focus on your lateral head. You will need a dumbbell and bench to perform this exercise.
How to perform:
- Start by taking a dumbbell in your right hand and right leg straight on the floor, and place your left knee and left hand onto a bench.
- Bending forwards, keep your back straight and bring your elbow up so your arm is parallel to your body (should form around 90-degree angle).
- Start kicking back with your arm until your arm is fully extended.
- Hold the movement for a second.
- Slowly, return back to the starting position.
- Repeat as many reps you can, and then switch the arms and repeat the same process.
04. Bodyweight Dips Using Bench
Dips are very challenging exercises, but they give you great results. There are many variants to dips that are incredibly effective for building your triceps if you do them in the correct position.
So, here we are learning about seated dip by using a bench or chair.
How to perform:
- First, stand in front of the bench or chair, facing away from it.
- Sit on the edge of the bench and your palms resting on either side of your hips or palms should be flat on the edge of the bench or chair.
- Then, slowly lift the bottom off the bench or chair and step out so your legs are fully extended in front of you.
- Keep your head up and your chest elevated, make sure that your knees do not bend past your toes.
- Slowly lower yourself down towards the floor, your palms should be remaining flat on the bench with your elbows tucked to your sides.
- Lower until your elbows reach 90-degree angle.
- Now, raise your torso up in the air until your arms are fully extended.
- Repeat, 2 to 4 sets of 8 to 10 reps.
05. Dumbbell Crush Press
The dumbbell crush press is a variation of the dumbbell bench press and this exercise puts more resistance on the triceps than the chest. The dumbbell crush press is also known as dumbbell close grip press and this is a great exercise for improving your push movements.
How to perform:
- First, lay back on a bench with holding dumbbells each hand close to your chest with an overhand grip.
- Place the dumbbells close together, with the tops facing towards your head.
- Then, slowly push the dumbbells upward together, maintaining stability until your arms are fully extended.
- Hold the movement for a second and squeeze at the top.
- Then, slowly return back to the starting position with controlled motion.
- Repeat 2 to 4 sets of 10 to 12 reps.
06. Kettlebell Floor Press
The floor press are great exercises for targeting the triceps muscles. the kettlebell floor press is the best triceps exercise that will really get your triceps burn after you have done the sets.
You will just need kettlebells and enough space on the floor to lay flat.
How to perform:
- Lay flat on your back on the floor with two kettlebells each hand, so the weight is resting on the back of your wrist.
- Slowly lower the kettlebell towards you, while bending your elbows until your elbows touch the floor. your elbows should be tucked to target your lateral head of the triceps effectively.
- Pause the movement at the bottom, then begin to lift the weight back up into the starting position.
- Repeat 2 to 3 sets of 8 to 10 reps.
07. EZ Bar Skull Crushers
EZ bar skull crushers are the best exercise for your triceps, while this exercise targets both the long head and lateral head. Using an EZ bar helps you to stabilize and hit both sides. Also, you can use dumbbells that will also target some muscles of the triceps.
How to perform:
- Lay flat on the beck with an EZ bar held in an overhand grip, with your hand shoulder-width apart and your feet flat on the floor.
- Keep your core and glutes engaged throughout the movement.
- Keep your elbows tucked and upper arms still, lower the weight toward your head until your elbows form a 90-degree angle for greatest activation.
- Pause and squeeze the triceps, raise the EZ bar back to the starting position.
- Repeat as many reps you can.
QNA’s on Lateral Head Triceps Exercises
What Does the Lateral Head of the Triceps Do?
The lateral head is primarily used for movements requiring occasional high-intensity force. The long head also acts on the shoulder joint and is also involved in adduction of the arms.
What Head of the Triceps Do Kickbacks Work?
The kickbacks exercise primarily work your lateral head and also work on your medial head and long head. but it’s more focused on your lateral head of the triceps, if you are done with proper form. This exercise can enhance stability and flexibility in your arm and shoulder.
Do Tricep Dips Work the Lateral Head?
Triceps dips are a multi-joint body weight exercise that will work your chest, anterior deltoids and triceps. Triceps dips equally work the lateral head and long head of your triceps.
Improving the look of your triceps will make your arms look bigger. So, having stronger triceps is quite important to your arms.
When you use lateral head tricep exercises, correct form is everything. So, keep your elbows tucked to the side and control the movements. Try to workout with a partner ensuring that you’re engaging the lateral head effectively.
Hopefully, you like this article, if you have any questions and suggestions kindly put them in the comment box below.
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