The triceps, also known as the triceps brachii, is a three-headed muscle located at the back of the upper arm. Its primary function is to extend the arm at the elbow joint. While all three heads of the tricep work synergistically during most movements, specific exercises can target particular heads more intensely than others. This article will focus on exercises specifically designed to emphasize the lateral head of the triceps, helping to enhance arm shape and definition.
Anatomy of the Tricep Muscle
The tricep muscle is the largest muscle of the arm and is located at the back portion of the upper arm. It consists of three heads – lateral, medial, and long head. The lateral head specifically originates from the humerus bone and inserts into the elbow joint.
Importance of Lateral Head Tricep Exercises
While all three heads play a role in arm movements, the lateral head is responsible for giving the tricep muscle its horseshoe shape. In order to achieve a well-defined and balanced appearance of the arm, it is important to specifically target and strengthen the lateral head through specific exercises.
Common Lateral Head Tricep Exercises
- Overhead Tricep Extension:This exercise primarily targets the lateral head of the tricep. It involves using a dumbbell or cable to extend the arm overhead and then slowly lowering it behind the head.
- Tricep Pushdown:This exercise is performed using a cable machine and targets all three heads of the tricep, with an emphasis on the lateral head. The movement involves pushing down against a resistance while keeping the upper arm stationary.
- Skullcrushers:This exercise, also known as lying tricep extensions, involves lying on a bench with a weight held over the head and bending at the elbows to lower the weight towards the forehead.
- Dumbbell Kickbacks:This exercise specifically targets the lateral head of the tricep by extending the arm back while holding a dumbbell and keeping the elbow stationary.
- Diamond Push-Ups:This bodyweight exercise puts emphasis on the tricep muscles, especially the lateral head, by bringing the hands close together in a diamond shape and lowering the body towards the floor.
Benefits of Strong Lateral Head Tricep Muscle
- Aesthetics: As mentioned before, developing a strong and well-defined lateral head of the tricep can contribute to an overall balanced and aesthetic appearance of the arms.
- Improved Athletic Performance:The tricep muscle plays an important role in several upper body movements such as pushing, punching, and throwing. Strengthening the lateral head can improve performance in these activities.
- Injury Prevention:Developing a strong lateral head of the tricep can help in preventing injuries, especially those related to the elbow and shoulder joints.
- Better Functional Strength: Strong and well-developed triceps contribute to overall functional strength, making activities like lifting, carrying, and pushing easier.
- Improved Posture:Weak tricep muscles can contribute to poor posture, especially in the upper body. Strengthening the lateral head can help in improving posture and reducing strain on other muscles.
Top 18 Exercises to Target the Lateral Head of the Tricep and How to Perform Them
The triceps brachii muscle, commonly referred to as the “tricep”, makes up a large portion of the upper arm and is responsible for extending the elbow joint. It is made up of three heads – the long head, lateral head, and medial head. The lateral head of the tricep runs along the outer side of the arm and plays a significant role in the overall appearance of well-defined, muscular arms.
While many people focus on bicep exercises for their arm workouts, neglecting the triceps can lead to an imbalanced and incomplete physique. In order to target and strengthen the lateral head of the tricep, it is important to incorporate specific exercises into your training routine. Here are 15 of the best exercises to target this specific muscle group and how to perform them correctly.
1. Close Grip Bench Press
The close grip bench press primarily targets the triceps, with a focus on the lateral head. To perform this exercise, lie down on a flat bench and grab the bar with an overhand grip, keeping your hands shoulder-width apart. Lower the bar towards your chest, keeping your elbows close to your sides. Push the bar back up to the starting position, engaging your triceps throughout the movement.
2. Skullcrushers
Skullcrushers are a common exercise used to target the triceps and can also specifically isolate the lateral head. Lie down on a flat bench with a narrow grip on an EZ bar. Keeping your upper arms stationary, lower the bar towards your forehead. Slowly extend your arms back up to the starting position, making sure to engage your triceps throughout the movement.
3. Tricep Pushdowns
Tricep pushdowns are a classic exercise for targeting the triceps and can be easily modified to focus on the lateral head. Stand in front of a cable machine with a rope attachment. Keeping your elbows close to your sides, push the rope down towards your thighs, focusing on contracting your triceps. Slowly release back to the starting position.
4. Overhead Tricep Extension
The overhead tricep extension is another effective exercise for targeting the lateral head of the tricep. Stand or sit on a bench with a dumbbell in one hand and your arm extended straight above your head. Slowly bend your elbow, lowering the weight behind your head. Engage your triceps to bring the weight back up to the starting position.
5. Diamond Push-Ups
Diamond push-ups are a bodyweight exercise that specifically targets the triceps, with a focus on the lateral head. Get into a plank position with your hands close together and fingers forming a diamond shape. Slowly lower yourself towards the ground while keeping your elbows close to your sides. Push back up to the starting position, engaging your triceps throughout the movement.
6. Tricep Dips
Tricep dips are another bodyweight exercise that can effectively target the triceps, including the lateral head. Position yourself on parallel bars or a bench with your arms extended and feet on the ground. Slowly lower yourself down by bending your elbows, keeping them close to your sides. Push back up to the starting position, engaging your triceps throughout.
7. Tricep Kickbacks
Tricep kickbacks are a great isolation exercise for targeting the triceps, and can be modified to emphasize the lateral head. Hold a dumbbell in one hand while standing with your opposite leg forward. Bring your elbow up to shoulder height and extend your arm back until it is straight.Lower the weight in a controlled manner, while keeping your triceps engaged throughout the movement. Repeat on the other arm.
8. Tricep Rope Pushdowns
Tricep rope pushdowns are similar to tricep pushdowns but using a rope attachment can help to specifically target the lateral head of the tricep. Stand in front of a cable machine with a rope attachment. Keeping your elbows close to your sides, push the rope down towards your thighs, focusing on contracting your triceps. Slowly release back to the starting position.
9. Dumbbell Tricep Extension
Dumbbell tricep extensions can effectively target and isolate the lateral head of the tricep. Lie down on a bench with a dumbbell in each hand, arms straight above your chest. Slowly bend your elbows, lowering the weights down towards your shoulders. Use your triceps to extend the weights back up to the starting position.
10. Cable Tricep Kickbacks
Cable tricep kickbacks are a variation of tricep kickbacks that use a cable machine for resistance. Stand with one foot forward and hold onto a low pulley cable attachment with one hand. Bring your elbow up to shoulder height and extend your arm back until it is straight. Lower the weight in a controlled manner, while keeping your triceps engaged throughout the movement.
11. Bench Dips
Bench dips are another bodyweight exercise that can effectively target the triceps, including the lateral head. Sit on the edge of a bench with your hands holding onto the edge. Slowly lower yourself towards the ground by bending your elbows, keeping them close to your sides. Push back up to the starting position, engaging your triceps throughout.
12. Reverse Grip Tricep Pushdowns
Reverse grip tricep pushdowns are a variation of the classic exercise that shifts the focus to the lateral head of the tricep. Stand in front of a cable machine with an underhand grip on a straight bar attachment. Keeping your elbows close to your sides, push the bar down towards your thighs, focusing on contracting your triceps. Slowly release back to the starting position.
13. Single-Arm Cable Pushdowns
Single-arm cable pushdowns are another variation of tricep pushdowns that can target the lateral head. Stand in front of a cable machine with one arm at your side, holding onto a rope attachment. Push the rope down towards your thigh while keeping your elbow close to your side. Slowly release back to the starting position.
14. Dumbbell Floor Press
Dumbbell floor presses can be a challenging exercise for targeting the triceps, including the lateral head. Lie on the ground with dumbbells in each hand and your arms bent at 90 degrees, as if starting a bench press. Extend your arms straight up to the ceiling, engaging your triceps throughout. Gently descend back to the initial position with controlled movements.
15. Close Grip Bench Press
The close grip bench press is a compound exercise that targets the triceps, with an emphasis on the lateral head. Lie down on a flat bench with your hands placed closer together than in a regular bench press. Lower the bar towards your chest and push it back up to the starting position, while engaging your triceps throughout. This exercise can also be performed with dumbbells for a variation.
16. Resistance Band Tricep Extensions
Resistance bands are a versatile and portable tool for tricep exercises, including targeting the lateral head. Attach a resistance band to an anchor point above you and hold onto both ends with your hands. With your elbows bent at 90 degrees, push your hands upwards until your arms are straight. Slowly release back to the starting position.
17. Overhead Tricep Extension
Overhead tricep extensions can be performed using a dumbbell or a cable machine. Stand with your feet shoulder-width apart and hold the weight above your head with both hands, arms extended straight up. Slowly lower the weight behind your head by bending at the elbows, focusing on engaging your triceps. Push back up to the starting position.
18. Diamond Push-Ups
Diamond push-ups are an advanced variation of regular push-ups that can target the triceps, including the lateral head. Get into a plank position with your hands close together and fingers forming a diamond shape. Gradually descend towards the ground, ensuring that your elbows remain close to your sides.
Common Mistakes and Tips for Proper Form
- A common mistake when performing tricep exercises is using too much weight and sacrificing proper form. It is important to use a weight that allows you to perform the exercise with correct technique.
- Another mistake is not engaging the triceps throughout the entire movement. To ensure proper engagement, focus on squeezing your triceps at the top of each exercise.
- It is also important to maintain proper posture and avoid arching your back or hunching your shoulders during tricep exercises. Keep your core engaged and maintain a stable upper body throughout the movement.
- As with any exercise, it is crucial to warm up properly before performing tricep exercises. This will help prevent injury and prepare your muscles for the workout.
- Always listen to your body and don’t push yourself beyond your limits. If you experience any pain or discomfort, stop the exercise and consult a trainer or medical professional.
Tips for Performing Lateral Head Tricep Exercises
- Include a variety of exercises in your workout routine to target all heads of the tricep.
- Focus on proper form and technique, rather than using heavy weights. This will ensure that you are effectively targeting the triceps and reducing the risk of injury.
- Don’t neglect other muscle groups in your arm, such as biceps and shoulders, as part of a well-rounded arm workout.
- Incorporate both compound and isolation exercises for a balanced approach to targeting the triceps.
- Keep challenging yourself by increasing weight, reps, or sets as your strength improves. This will help prevent plateauing and continue progress.
Precautions to Keep in Mind
- Always consult a medical professional before starting any new exercise routine, especially if you have any pre-existing injuries or conditions.
- Proper warm-up and cool-down are essential to prevent injury and aid in muscle recovery.
- If you experience any pain or discomfort during tricep exercises, stop and seek advice from a trainer or medical professional to ensure proper form and prevent further injury.
- Overall, lateral head tricep exercises are an important part of any arm workout routine and can help you achieve strong, toned and defined arms. By incorporating a variety of exercises, maintaining proper form and listening to your body, you can effectively target the lateral head of the tricep and see progress in your arm strength and appearance. Remember to always prioritize safety and consult a professional if needed.
FAQs
What are lateral head tricep exercises?
Lateral head tricep exercises are a type of strength training exercises that primarily target the lateral head muscle group of the tricep muscles. The lateral heads, also known as outer heads, are one of the three muscle heads in the triceps and are responsible for extending the arm at the elbow joint.
Why should I do lateral head tricep exercises?
Lateral head tricep exercises are essential for building stronger and more defined triceps. They also help to balance out the overall appearance of the arm, as the lateral heads contribute significantly to the width of the upper arm. Strong lateral head muscles can improve performance in activities that involve pushing or throwing motions, such as weightlifting, basketball, and baseball.
What are some examples of lateral head tricep exercises?
Some common examples of lateral head tricep exercises include dumbbell lateral raises, overhead cable extensions, and tricep kickbacks. Other variations may include skull crushers, close-grip bench presses, and reverse grip pushdowns.
How often should I do lateral head tricep exercises?
The frequency of training the lateral head tricep muscles depends on individual fitness goals, but it is generally recommended to train each muscle group at least twice a week. It is also essential to incorporate rest days in between workouts to allow the muscles to recover and grow.
Can I do lateral head tricep exercises at home?
Yes, lateral head tricep exercises can be done at home with minimal equipment, such as dumbbells or resistance bands. Some exercises can also be modified to use household items, such as a water bottle or a chair. However, it is always recommended to consult a fitness professional before starting any new exercise routine.
Are there any precautions I should take when doing lateral head tricep exercises?
As with any exercise, it is crucial to use proper form and technique to avoid injury. Additionally, it is important to start with lighter weights and gradually increase the intensity as your muscles become stronger. If you experience any pain or discomfort during an exercise, it is best to stop and consult a doctor or physical therapist. Remember to always warm up before exercising and cool down afterwards. It is also recommended to have a rest day in between workouts to give your muscles time to recover. Lastly, make sure to stay hydrated and listen to your body’s limits. If you feel exhausted or fatigued, it is okay to take a break or decrease the intensity of your workout.
Why is it important to train the lateral head of the triceps?
Training the lateral head of the triceps is important for overall arm strength and appearance. Neglecting this muscle group can lead to imbalances in the arm and potentially hinder performance in certain activities. Additionally, having a strong lateral head can contribute to better posture and reduce the risk of injury in everyday tasks that involve pushing or lifting objects.
Can I incorporate lateral head tricep exercises into my regular workout routine?
Yes, lateral head tricep exercises can be incorporated into your regular workout routine as an accessory exercise. They can also be included in a full arm or upper body training day. It is important to vary your workouts and incorporate a mix of different exercises to prevent boredom and maximize results.
Are there any other benefits of doing lateral head tricep exercises?
In addition to building stronger and more defined arms, lateral head tricep exercises can also improve overall upper body strength, increase muscle endurance, and boost metabolism. They can also help to prevent injuries in the shoulders and elbows by strengthening the supporting muscles in these areas. Furthermore, regular training of the lateral head triceps can lead to improved mind-muscle connection and coordination.
Are there any risks associated with lateral head tricep exercises?
As with any exercise, there is a risk of injury if not performed correctly. It is important to start with lighter weights and gradually increase as your muscles become stronger. If you have any pre-existing injuries or conditions, it is best to consult a doctor before starting lateral head tricep exercises. Additionally, overtraining can lead to muscle strains and fatigue, so it is important to incorporate rest days and listen to your body’s limits. If you experience any pain or discomfort while performing lateral head tricep exercises, it is best to stop and seek medical advice. It is also important to properly warm up before exercising and cool down afterwards to prevent injury.
Can I perform lateral head tricep exercises at home?
Yes, lateral head tricep exercises can be done at home with minimal equipment. As mentioned earlier, exercises can be modified to use household items or resistance bands instead of traditional gym equipment. It is important to have proper form and technique when doing these exercises to prevent injury.
How long does it take to see results from doing lateral head tricep exercises?
The time it takes to see results from lateral head tricep exercises can vary depending on individual factors such as fitness level, diet, and consistency in training. With proper nutrition and regular exercise, most people will start to see improvements in muscle strength and definition within a few weeks.
What equipment do I need for lateral head tricep exercises?
Minimal equipment is needed for lateral head tricep exercises, and most can be done with just dumbbells or resistance bands. Some variations may require a cable machine or bench, but these can also be substituted with household items such as chairs or water bottles. It is important to use proper form and technique when using any equipment to prevent injury. Additionally, it is recommended to use equipment that is appropriate for your fitness level and to start with lighter weights before increasing the intensity. If you are unsure about how to use specific equipment, it is always best to consult a fitness professional for guidance.
How can I progress in my lateral head tricep exercises?
To continue seeing progress in your lateral head tricep exercises, it is essential to continually challenge your muscles with varying intensities and weights. You can also increase the number of repetitions or sets in your workouts or try more advanced variations of exercises. Additionally, incorporating other muscle groups into your workouts can also contribute to overall progress and strength development.
How do I know if I’m performing the exercises correctly?
It is crucial to use proper form and technique when performing lateral head tricep exercises to prevent injury and maximize results. A fitness professional can provide guidance on proper form or you can refer to instructional videos or guides for visualization. Additionally, pay attention to how your muscles feel during the exercise and make sure you are targeting the correct muscle group. If you experience pain or discomfort in areas other than the targeted muscles, it may be a sign that you are not performing the exercises correctly. It is always best to consult a professional if you are unsure about proper form or technique.
Conclusion
Incorporating lateral head tricep exercises into your regular workout routine can have various benefits, including improving overall arm strength, enhancing muscle definition, and reducing the risk of injury. These exercises can be modified for different fitness levels and can be done at home with minimal equipment. To see progress and prevent injury, it is important to use proper form and gradually increase the intensity and weight. As with any exercise, it is crucial to listen to your body and consult a professional if you experience pain or discomfort. With consistency and dedication, lateral head tricep exercises can help you achieve stronger and more defined arms. So go ahead, add them to your next workout! Your arms will thank you. Keep pushing yourself, but always remember to listen to your body and take rest days when needed. Happy exercising! Keep building that mind-muscle connection!