Welcome to the world of triceps training. Today we are focusing on the 7 best triceps exercises for lateral head.

Picture this: your triceps brachii is like a three-part powerhouse nestled at the back of your upper arm. It’s not just any muscle; it’s a trio of muscle heads that come together to make your arm movements smooth and strong.

First up, we have the long head, which starts from your shoulder blade, adding a layer of strength and stability. Then, there’s the medial head, a bit of a hidden gem that sits snugly on the inside of your arm. But let’s not forget the star of the show—the lateral head. This is the muscle that gives your arm that chiseled, defined look everyone craves, sitting proudly on the outside of your arm.

Together, these three musketeers work in harmony, allowing you to extend your arm and flex those elbows with ease. Whether you’re pushing open a door, throwing a ball, or simply flexing in the mirror, your triceps are the behind-the-scenes heroes making it all happen. So, let’s get ready to give them the spotlight they deserve with some top-notch exercises designed to build strength, definition, and power.

But before we dive into the exercises for triceps lateral head, you need to have a basic idea on the anatomy of the triceps.

 

Basic Triceps Anatomy

The triceps brachii, commonly known as the triceps, is a pivotal muscle group located at the back of the upper arm, instrumental in the arm’s extension and overall upper body strength.

This muscle group is distinguished by its three-headed structure, comprising the long head, medial head, and lateral head.

Each head originates from different points—the long head from the scapula, and both the medial and lateral heads from the humerus—but they converge to insert into the olecranon process of the ulna.

Understanding the anatomy of the triceps brachii is crucial for designing an effective workout regimen.

Each head has its unique origin but converges on a common insertion point, enabling the forearm’s extension at the elbow joint and playing a role in shoulder joint stabilization.

This unique anatomical arrangement allows the triceps not only to extend the forearm at the elbow joint but also to play a crucial role in stabilizing the shoulder joint during various activities. The lateral head, positioned on the outer side of the arm, is particularly significant for its contribution to the arm’s aesthetic, giving it a fuller, more defined appearance.

The article emphasizes the importance of incorporating specific exercises into your routine to target the lateral head, thereby not only improving strength and aesthetic appeal but also enhancing performance in pressing movements.

 

Why target the lateral head of the triceps?

When we talk about building those dreamy, sculpted arms that look great in anything from tank tops to tailored shirts, we can’t overlook the star of the show: the lateral head of the triceps.

This muscle isn’t just another part of your arm; it’s the key to unlocking that coveted defined look and achieving balanced upper body strength.

Why focus on the lateral head triceps workouts, you ask? Well, for starters, it’s the part of your triceps that adds depth and definition to your arms, giving them that eye-catching, sculpted appearance. But it’s not all about looks. Strengthening the lateral head is crucial for more than just aesthetics; it plays a significant role in enhancing your overall arm strength and stability.

This means better performance in both your daily activities and in the gym, where stronger triceps can help you lift heavier and push harder.

Incorporating exercises that target the lateral head into your routine, like triceps dips and pushdowns, ensures that you’re not just working out smarter but also setting the stage for impressive gains.

By focusing on this muscle, you’re not only working towards arms that look great but also building a foundation of strength that supports a wide range of movements.

So, let’s give the lateral head the spotlight it deserves and watch as our arms transform into the strong, sculpted limbs we’ve been aiming for.

Let’s begin!

 

7 Best Triceps Exercises For Lateral Head

 

Diamond Push-Ups

What Are They?

Diamond push-ups are a powerful bodyweight exercise you can do anywhere, focusing more on your triceps than regular push-ups.

How to Do Them:

• Start on all fours, then bring your hands under your chest.
• Touch your thumbs and index fingers together, forming a diamond shape.
• Extend your legs back, coming into a high plank position. Keep your body straight.
• As you lower your chest towards the floor, keep your elbows close to your body.
• Push through your hands to return to the starting position.

Why They’re Great:

• They target the triceps, especially the lateral head, more intensely.
• They also engage your chest and shoulders, making it a comprehensive upper body workout.

Tips for Success:

• Ensure your hands are correctly positioned to prevent your elbows from flaring out.
• Start with regular push-ups to build up strength if you find diamond push-ups challenging.

Diamond push-ups are not only one of the best exercises for the lateral head of your triceps but it also engages your chest and shoulders, making it a great compound movement for upper body strength.

 

Close Grip Bench Press

What It Is:

The close grip bench press is a variation of the classic bench press that focuses more on your triceps, especially the lateral head, than your chest.

How to Do It:

• Start by setting up a barbell on a rack over a bench.
• Lie on the bench and grip the bar with your hands closer than shoulder width, about a fist or two apart.
• Unrack the bar, holding it straight above your chest with your arms fully extended.
• Lower the bar to your chest, keeping your elbows close to your sides to emphasize the triceps.
• Press the bar back up to the starting position, focusing on using your triceps to do the work.

Why It’s Effective:

• Targets the triceps more intensely than a regular bench press.
• Helps build strength and mass in the triceps, contributing to better arm definition.
• Also engages your chest and shoulders, making it a compound exercise.

Tips for Success:

• Keep your wrists straight and your grip firm throughout the exercise.
• Avoid letting your elbows flare out to keep the focus on your triceps.
• Start with lighter weights to master the form before adding more weight.

This variation allows you to lift heavy weights while focusing on tricep strength and size, making it a key exercise for anyone looking to build powerful arms.

 

Cable Triceps Pushdown

What It Is:

The cable triceps pushdown is a classic exercise targeting the triceps, perfect for targeting the lateral head

How to Do It:

• Attach a straight bar to a high pulley cable machine.
• Stand facing the machine, grab the bar with an overhand grip, hands about shoulder-width apart.
• Lean forward slightly, keeping your back straight and elbows pinned to your sides.
• Push the bar down until your arms are fully extended, then slowly return to the starting position.

Why It’s Effective:

• Focuses on the triceps, isolating them without significant involvement from the chest or shoulders.
• Offers versatility in grip width and can be performed with an overhand or underhand grip. The overhand grip emphasizes more on the lateral head.

Tips for Success:

• Keep your elbows fixed in place throughout the exercise to ensure the triceps do the work.
• Avoid locking your elbows at the bottom of the movement to keep tension on the triceps.
• Control the weight throughout the entire movement, especially when returning to the starting position.

The cable triceps pushdown is one of the staple exercises for tricep lateral head for good reason. This exercise is excellent for adding volume to your triceps workout, allowing for quick recovery and frequent training sessions.

 

Rope Triceps Pushdowns

What It Is:

Similar to the cable triceps pushdown, the rope triceps pushdown uses a rope attachment instead of a bar.

How to Do It:

• Attach a rope to the high pulley of a cable machine.
• Face the machine, holding the rope with both hands, palms facing each other.
• Stand with feet hip-width apart, knees slightly bent for stability.
• Keep your spine neutral and lean forward slightly, with elbows close to your body.
• Push the rope down by extending your arms fully, then return to the starting position with control.

Why It’s Effective:

• Targets the triceps directly, working all three heads for balanced muscle development.
• The rope allows for a natural grip, reducing wrist strain and enabling a full range of motion.

Tips for Success:

• Ensure elbows remain stationary and close to your sides to maximize triceps engagement.
• Focus on a full extension at the bottom of the movement to intensify the triceps contraction.
• Control the rope on the way up to maintain constant tension on the triceps.

This slight change from straight bar to ropes means you can push down and out at the end of the movement, which gives your triceps, especially the lateral head, an extra squeeze and stretch.

 

Crossbody Triceps Extension

What It Is:

The crossbody triceps extension, also known as a single-arm triceps extension, targets each arm individually, allowing you to focus on the lateral head of the triceps.

How to Do It:

• Begin by selecting a suitable weight on a cable machine with a handle attachment.
• Stand sideways next to the cable machine, ensuring your feet are planted firmly on the ground.
• Grasp the handle with the hand furthest from the machine, keeping your posture upright.
• With a controlled motion, extend your arm across your body, fully straightening at the elbow.
• Slowly return to the starting position, focusing on the triceps’ contraction throughout the movement.

Why It’s Effective:

• Specifically targets the triceps for improved muscle tone and definition.
• The crossbody motion ensures a focused engagement of the triceps, enhancing isolation and effectiveness.

Tips for Success:

• Maintain a steady and controlled pace to maximize muscle engagement and prevent injury.
• Keep your elbow fixed in position to ensure the triceps are fully activated.
• Gradually increase the weight as you become more comfortable with the exercise to continue challenging your muscles.

This is one of the best isolation exercises. Perfect for identifying and correcting any imbalances in arm strength and size.

 

Dumbbell JM Press

What It Is:

The Dumbbell JM Press is a hybrid exercise that combines elements of a press and a skull crusher, making it one of the best exercises for tricep lateral head.

How to Do It:

• Lie flat on a bench with your feet firmly on the floor for stability.
• Start with a dumbbell in each hand, arms extended towards the ceiling, palms facing each other.
• Lower the dumbbells towards your chest by bending your elbows and moving your arms so the dumbbells are by the sides of your head.
• Roll the dumbbells slightly towards your shoulders, then push them back to the starting position with a powerful extension of your arms.

Why It’s Effective:

• Targets the triceps intensely, particularly beneficial for improving bench press lockouts.
• Engages the triceps through a unique range of motion for comprehensive development.

Tips for Success:

• Focus on the movement of your elbows and the path of the dumbbells to ensure proper form.
• Start with lighter weights to master the technique before progressing to heavier dumbbells.
• Keep the movement controlled, especially during the descent, to maximize triceps engagement and minimize risk of injury.

This exercise combines the benefits of pressing and isolation movements for a comprehensive triceps workout. People with shoulder issues may find this exercise more comfortable than an overhead triceps extension.

 

Triceps Dips

What It Is:

Triceps dips are a potent bodyweight exercise that targets the triceps, enhancing arm strength and muscle mass, particularly focusing on the lateral head for a well-defined appearance.

How to Do It:

• Use parallel bars or a dip station, gripping the handles with your palms facing inward.
• Lift your body off the ground, straightening your arms and keeping your torso upright to emphasize the triceps.
• Lower your body by bending your elbows until your upper arms are parallel to the floor, or go as low as comfortably possible.
• Push yourself back up to the starting position by extending your elbows.

Why It’s Effective:

• Directly targets the triceps, especially the lateral head, for significant muscle engagement and growth.
• Strengthens the overall upper body, including shoulders and chest, when performed with proper form.

Tips for Success:

• Keep your body close to the bars to ensure the focus remains on your triceps rather than shifting to your chest.
• For beginners, consider using an assisted dip machine or resistance bands for support until you build enough strength.
• To increase the challenge, add weight using a dip belt or by holding a dumbbell between your feet.

Incorporating triceps dips into your workout routine can dramatically improve your upper arm strength and aesthetics. Contributing to a more powerful and sculpted physique.

 

Wrapping up: Triceps Exercises For Lateral Head

And there you have it, folks—the ultimate guide to sculpting those triceps, especially that elusive lateral head, for arms that not only look impressive but are packed with real, functional strength.

From the classic push of a Close Grip Bench Press to the precision of the Crossbody Triceps Extension, each exercise we’ve explored is your ticket to not just good, but great arms. Whether you’re aiming to enhance your upper body aesthetics, boost your lockout strength, or simply want to flex with confidence, these seven exercises are your best bet.

Remember, it’s not just about lifting heavy; it’s about lifting smart. Pay attention to your form, focus on the muscle you’re targeting, and mix things up to keep those triceps guessing and growing. And let’s not forget, consistency is key. Stick with these exercises, throw in a dash of dedication, and soon, you’ll be the proud owner of some seriously sculpted arms.

So, what are you waiting for? Roll up your sleeves (if they still fit), hit the gym, and start working on building those powerful, horseshoe-shaped triceps that are sure to turn heads. Here’s to stronger, more defined arms—may your triceps dips be deep, and your gains be plenty!