If you’re looking to build bigger arms, targeting the lateral head of the tricep is key. In this article, we’ll explore the 7 best exercises to help you achieve that goal.
The lateral head of the tricep is an important muscle to target if you want to build bigger arms. Here are the 7 best lateral head tricep exercises to help you achieve that goal:
Key Takeaways:
- Close Grip Bench Press: Achieve overload and variations that carry over to other pressing movements.
- Tricep Pressdowns: Isolate and focus on elbow extension alone.
- Diamond Push-ups: Effective bodyweight exercise for building tricep strength and size.
- EZ Bar Skull Crushers: Exclusive targeting of the lateral head through elbow flexion and extension.
- Dumbbell Floor Presses: Great for building grip strength while working the lateral triceps head.
Close Grip Bench Press: Maximize Overload for Tricep Growth
The Close Grip Bench Press is a powerhouse exercise for targeting the lateral head of the tricep while also providing maximum overload. This compound movement is performed by gripping the barbell with hands shoulder-width apart, closer than in a traditional bench press. By keeping your elbows tucked in and focusing on the triceps, you can effectively isolate and stimulate the lateral head of the muscle.
One of the biggest advantages of the Close Grip Bench Press is its versatility. There are several variations of this exercise that can be incorporated into your training routine to continually challenge your muscles and promote overall tricep development. These variations include using different types of bars, such as the EZ bar or dumbbells, using resistance bands, or incorporating pauses and tempo changes.
When performing the Close Grip Bench Press, it’s important to maintain proper form and technique. Keep your core engaged, maintain a stable and controlled movement, and avoid excessive arching of the lower back. Also, be mindful of the weight you use, gradually increasing the load as you progress to avoid injury and ensure consistent muscle growth.
Variations of Close Grip Bench Press | Benefits |
---|---|
Close Grip Dumbbell Bench Press | Allows for a greater range of motion and targets stabilizer muscles. |
Close Grip Floor Press | Focuses on the triceps without the involvement of the chest or shoulders. |
Close Grip Push-ups | A great bodyweight option that can be done anywhere and modified to suit your fitness level. |
Incorporating the Close Grip Bench Press into your tricep workout routine can lead to impressive gains in arm size and strength. Remember to always warm up properly and consult with a fitness professional if you’re unsure about proper technique or modifications.
Tricep Pressdowns: Isolating the Lateral Head of the Tricep
For a focused and isolated workout of the lateral head of the tricep, Tricep Pressdowns are a highly effective exercise to incorporate into your routine. This exercise specifically targets the lateral head of the tricep by utilizing elbow extension. By performing this exercise correctly, you can effectively isolate and engage the lateral head of your tricep, contributing to overall arm development.
To perform Tricep Pressdowns, start by attaching a straight bar or a rope handle to a cable machine at shoulder height. Stand facing the machine with your feet shoulder-width apart. Grasp the bar or rope with an overhand grip and position your elbows by your sides, bending them at a 90-degree angle. Engaging your triceps, push the bar or rope downward until your arms are fully extended. Hold for a brief moment and then slowly return to the starting position.
It’s important to maintain proper form throughout the exercise to maximize its effectiveness. Avoid swinging your body or using momentum to lift the weight. Instead, focus on keeping your core stable and your upper arms stationary. Performing Tricep Pressdowns with controlled movements and proper technique will help ensure that you are effectively targeting the lateral head of your tricep.
Exercise | Targeted Muscle | Key Benefits |
---|---|---|
Tricep Pressdowns | Lateral Head of the Tricep | – Isolates and targets the lateral head of the tricep – Enhances tricep strength and definition – Can be easily incorporated into any workout routine – Can be modified using different attachments for variety |
By including Tricep Pressdowns in your tricep training routine, you’ll be able to specifically focus on developing the lateral head of your tricep. Remember to start with a weight that allows you to maintain proper form and gradually increase the resistance as your strength improves. With consistent training and proper technique, Tricep Pressdowns can help you achieve bigger and stronger arms.
Diamond Push-ups: Strengthen and Grow the Triceps Anywhere
Don’t underestimate the power of bodyweight exercises – Diamond Push-ups are a versatile and effective way to strengthen and grow your tricep muscles. These exercises can be done anywhere, making them a convenient option for those who don’t have access to a gym or prefer to work out at home.
The Diamond Push-up, also known as the close hand push-up or triangle push-up, targets the triceps specifically by placing more emphasis on the lateral head of the muscle. By bringing your hands close together in a diamond shape under your chest, you engage the triceps in a greater range of motion, leading to increased activation and muscle growth.
When performing Diamond Push-ups, it is important to maintain proper form. Start in a plank position with your hands directly under your shoulders and your fingers formed into a diamond shape. Lower your chest towards the ground while keeping your elbows close to your body. Press back up to the starting position, focusing on contracting your triceps throughout the movement.
To further challenge yourself and vary your workout, you can modify Diamond Push-ups by elevating your feet on a bench or adding a weight plate on your back. These variations increase the intensity of the exercise and provide an additional stimulus for tricep growth.
Whether you’re a beginner or an advanced fitness enthusiast, Diamond Push-ups are a valuable addition to your tricep workout routine. Incorporate them into your training program and experience the benefits of stronger and more defined triceps.
EZ Bar Skull Crushers: Targeting the Lateral Head of the Tricep
When it comes to specifically targeting the lateral head of the tricep, EZ Bar Skull Crushers are an exercise that delivers great results. By focusing on elbow flexion and extension, this exercise effectively isolates and engages the lateral head of the tricep, helping you build bigger and stronger arms.
The EZ Bar Skull Crushers exercise can be performed by lying flat on a bench with your feet firmly planted on the ground. Hold the EZ bar with a narrow grip, palms facing forward, and extend your arms up, directly above your chest. Slowly lower the bar towards your forehead, bending at the elbows, and then return to the starting position by extending your arms back up. Repeat this movement for the desired number of repetitions, ensuring controlled and smooth movements throughout.
Adding variation to your EZ Bar Skull Crushers can help maximize the effectiveness of the exercise. You can try different grip positions, such as an overhand grip or an underhand grip, to target different areas of the lateral head of the tricep. Additionally, adjusting the angle of the bench or using different weights can provide additional challenges and stimulate muscle growth.
Benefits of EZ Bar Skull Crushers: |
---|
Targets the lateral head of the tricep |
Increases tricep strength and size |
Variations allow for targeted muscle engagement |
Can be easily incorporated into any upper body workout routine |
Remember to always use proper form and start with a weight that challenges you but allows for controlled movements. As with any exercise, it’s important to listen to your body and consult with a fitness professional if you have any concerns or limitations. By including EZ Bar Skull Crushers in your tricep training routine, you can effectively target the lateral head of the tricep and work towards achieving your goal of bigger, stronger arms.
Dumbbell Floor Presses: Strengthen and Grow the Lateral Triceps Head
If you’re looking to strengthen the lateral triceps head while also building grip strength, Dumbbell Floor Presses are a fantastic exercise to incorporate into your routine. This compound movement not only targets the lateral triceps head but also engages multiple upper body muscles, making it a versatile addition to your lateral tricep workouts.
To perform Dumbbell Floor Presses, start by lying on your back with your knees bent and feet flat on the floor. Hold a dumbbell in each hand, palms facing forward, and position your upper arms on the floor at a 45-degree angle from your body. From here, press the dumbbells straight up until your arms are fully extended, and then lower them back down to the starting position. Focus on maintaining control throughout the movement and squeezing your triceps at the top of the exercise.
This exercise not only targets the lateral triceps head but also engages your chest, shoulders, and core muscles. The floor acts as a stable base, allowing you to focus on proper form and prevent any excessive movement. By incorporating Dumbbell Floor Presses into your lateral tricep workouts, you can effectively strengthen and grow the lateral triceps head, leading to bigger and more defined arms.
Dumbbell Floor Presses | Lateral Tricep Workouts | Upper Arm Workouts |
---|---|---|
Targets the lateral triceps head | Strengthens and grows the triceps muscle group | Engages multiple upper body muscles |
Built-in stability with the floor | Allows for proper form and control | Prevents excessive movement |
Improves grip strength | Enhances overall upper body strength | Provides a versatile addition to your workouts |
Overhead Tricep Extensions: Targeting All Three Heads of the Triceps
Get a well-rounded tricep workout with Overhead Tricep Extensions, an exercise that targets all three heads of the triceps while promoting shoulder mobility. This compound movement is highly effective in building strength and size in your triceps, giving your arms a more defined and muscular appearance.
To perform Overhead Tricep Extensions, start by standing with your feet shoulder-width apart and grasping a dumbbell with both hands. Raise the dumbbell overhead, keeping your elbows close to your ears. Slowly lower the dumbbell behind your head by bending your elbows, allowing them to point towards the ceiling. Extend your arms back up to the starting position, keeping your core engaged and your upper arms stationary throughout the movement.
Incorporating Overhead Tricep Extensions into your tricep training routine will not only target the lateral head of the triceps but also engage the long and medial heads. This exercise can be modified by using different equipment such as an EZ bar or a cable machine, providing variety and challenging your muscles in new ways.
Remember to use proper form and start with a weight that allows you to perform the exercise with control and without straining. Gradually increase the weight as you get stronger and more comfortable with the movement. Aim for 3-4 sets of 8-12 reps, resting for 60-90 seconds between sets. By consistently incorporating Overhead Tricep Extensions into your tricep training program, you can effectively strengthen and develop your triceps for bigger, more defined arms.
Exercise | Targeted Muscles | Equipment |
---|---|---|
Overhead Tricep Extensions | Lateral, long, and medial heads of the triceps | Dumbbell, EZ bar, or cable machine |
Neutral Grip Dumbbell Bench Press: Engaging the Lateral Head of the Tricep
The Neutral Grip Dumbbell Bench Press is a versatile exercise that not only engages the lateral head of the tricep but also targets other muscles in the upper body. By using a neutral grip, with palms facing each other, this exercise puts less stress on the shoulders and allows for a more natural movement pattern. It is an excellent variation of the traditional bench press that offers unique benefits for tricep development.
During the Neutral Grip Dumbbell Bench Press, as you lower the dumbbells towards your chest, the lateral head of the tricep is heavily engaged to stabilize and control the movement. This activation not only strengthens the lateral head but also contributes to overall arm size and definition. Additionally, the chest, shoulders, and other upper body muscles are also recruited, making this exercise a compound movement that maximizes muscle activation.
To perform the Neutral Grip Dumbbell Bench Press, start by lying flat on a bench with a dumbbell in each hand. Keep your feet firmly planted on the ground and your core engaged. Lower the dumbbells towards your chest, keeping your elbows tucked in and your wrists in a neutral position. Press the dumbbells back up to the starting position, fully extending your arms without locking out at the elbows.
For optimal tricep engagement, focus on squeezing your triceps at the top of the movement. Aim for 3-4 sets of 8-12 reps, using a weight that challenges you but still allows for proper form. Remember to warm up adequately before performing this exercise and to listen to your body to prevent injury.
Incorporating the Neutral Grip Dumbbell Bench Press into your routine can help you target the lateral head of your tricep while also working other upper body muscles. By combining this exercise with the other 6 best lateral head tricep exercises discussed in this article, you can create a well-rounded arm workout that promotes muscle growth and strength.
Exercise | Muscles Worked | Equipment |
---|---|---|
Neutral Grip Dumbbell Bench Press | Triceps (lateral head), chest, shoulders | Dumbbells, bench |
Incorporating the 7 Best Lateral Head Tricep Exercises Into Your Routine
To achieve bigger and stronger arms, it’s crucial to incorporate the 7 best lateral head tricep exercises into your regular workout routine. These exercises specifically target the lateral head of the tricep, helping you build muscle and increase arm size. Whether you’re a beginner or an experienced lifter, these exercises are suitable for everyone.
Let’s take a closer look at these exercises:
- Close Grip Bench Press: This exercise allows you to achieve the most overload and has a long list of variations that carry over to other pressing movements.
- Tricep Pressdowns: This exercise isolates the lateral head of the tricep and focuses on elbow extension alone. It’s a great exercise to throw in at the end of your workouts.
- Diamond Push-ups: These bodyweight tricep exercises can be done anywhere and are effective for building tricep strength and size.
- EZ Bar Skull Crushers: This exercise exclusively targets the lateral head of the tricep through elbow flexion and extension.
- Dumbbell Floor Presses: This exercise is great for building grip strength while working the lateral triceps head.
- Overhead Tricep Extensions: This exercise targets all three heads of the triceps brachii and promotes shoulder mobility.
- Neutral Grip Dumbbell Bench Press: This exercise works the lateral head of the tricep while also targeting other upper body muscles.
By incorporating these exercises into your workout routine, you can effectively target and build the lateral head of your triceps, leading to bigger and stronger arms. Remember to start with an appropriate warm-up and gradually increase the intensity and weight as you progress. Consistency and proper form are key to maximizing your results.
Exercise | Main Target | Secondary Muscles Engaged |
---|---|---|
Close Grip Bench Press | Lateral head of the tricep | Chest, shoulders, triceps |
Tricep Pressdowns | Lateral head of the tricep | Triceps, forearms |
Diamond Push-ups | Lateral head of the tricep | Chest, shoulders |
EZ Bar Skull Crushers | Lateral head of the tricep | Triceps |
Dumbbell Floor Presses | Lateral head of the tricep | Chest, shoulders |
Overhead Tricep Extensions | All three heads of the triceps brachii | Shoulders, triceps |
Neutral Grip Dumbbell Bench Press | Lateral head of the tricep | Chest, shoulders, triceps |
Remember to consult with a fitness professional or trainer to ensure proper form and technique for each exercise. Enjoy your tricep training and watch your arms grow!
Tips for Optimal Tricep Training and Development
Achieving optimal tricep training and development requires more than just performing the right exercises – it’s also about maintaining proper form, incorporating progressive overload, and allowing adequate recovery. By following these tips, you can maximize your tricep gains and take your arm development to the next level.
1. Focus on proper form: When performing tricep exercises, it’s crucial to maintain proper form to ensure maximum activation of the target muscles. This means paying attention to your posture, keeping your elbows tucked in, and avoiding excessive swinging or momentum. Proper form not only targets the tricep muscles more effectively but also minimizes the risk of injury.
2. Incorporate progressive overload: To continue making progress in your tricep training, it’s important to gradually increase the intensity of your workouts over time. This can be achieved through increasing the weight used, adding more repetitions, or decreasing rest periods. Progressive overload stimulates muscle growth and helps prevent plateaus in your training.
3. Allow for adequate recovery: While it’s important to challenge your tricep muscles with progressive overload, it’s equally important to allow them sufficient time to recover and repair. Aim for at least 48 hours of rest between tricep-focused workouts to give your muscles the opportunity to rebuild and grow stronger. Overtraining can hinder progress and increase the risk of injury.
Sample Tricep Training Routine
Here’s a sample tricep training routine that incorporates the 7 best lateral head tricep exercises mentioned earlier:
Exercise | Sets x Reps | Rest Time |
---|---|---|
Close Grip Bench Press | 3 x 8-10 | 90 seconds |
Tricep Pressdowns | 3 x 12-15 | 60 seconds |
Diamond Push-ups | 3 x Max reps | 60 seconds |
EZ Bar Skull Crushers | 3 x 10-12 | 90 seconds |
Dumbbell Floor Presses | 3 x 8-10 | 60 seconds |
Overhead Tricep Extensions | 3 x 12-15 | 60 seconds |
Neutral Grip Dumbbell Bench Press | 3 x 8-10 | 90 seconds |
Remember to adjust the weights and repetitions based on your individual fitness level and goals. As you progress, you can gradually increase the intensity by adding more sets, reps, or weight to continue challenging your triceps.
By incorporating these tips into your tricep training routine, you can ensure that you’re maximizing your efforts and achieving optimal results. Remember to listen to your body, stay consistent, and enjoy the process of building stronger, more defined triceps.
Conclusion
Building bigger arms starts with targeting the lateral head of the tricep, and by incorporating the 7 best exercises highlighted in this article, you’ll be well on your way to achieving your arm goals.
The lateral head of the tricep is an important muscle to focus on if you want to develop impressive arm size and strength. These 7 exercises, including the Close Grip Bench Press, Tricep Pressdowns, Diamond Push-ups, EZ Bar Skull Crushers, Dumbbell Floor Presses, Overhead Tricep Extensions, and Neutral Grip Dumbbell Bench Press, are all highly effective in isolating and targeting the lateral tricep muscles.
The Close Grip Bench Press allows you to achieve maximum overload and has numerous variations that carry over to other pressing movements, making it an essential exercise for overall upper body strength. Tricep Pressdowns provide direct isolation of the lateral head through elbow extension, making them ideal for building specific tricep strength and size.
Diamond Push-ups are a versatile bodyweight exercise that can be done anywhere and effectively target the triceps, especially the lateral head. EZ Bar Skull Crushers exclusively focus on the lateral head through elbow flexion and extension, providing a concentrated workout for this muscle group.
Dumbbell Floor Presses not only strengthen the triceps, but also improve grip strength while targeting the lateral triceps head. Overhead Tricep Extensions are a great exercise for targeting all three heads of the triceps brachii, promoting not only tricep development but also shoulder mobility.
Lastly, the Neutral Grip Dumbbell Bench Press works the lateral head of the tricep while also engaging other upper body muscles, providing a well-rounded workout.
By incorporating these exercises into your workout routine and focusing on the lateral head of the tricep, you can effectively develop bigger and stronger arms. So, get started and see the results for yourself!
FAQ
What is the lateral head of the tricep?
The lateral head of the tricep is one of the three muscles that make up the triceps brachii. It is located on the outer side of the upper arm and is responsible for extending the elbow.
Why is it important to target the lateral head of the tricep?
Targeting the lateral head of the tricep is important for building bigger arms because it contributes to the overall size and definition of the tricep muscles. Focusing on this muscle group can help create a well-rounded and proportionate arm appearance.
How can I target the lateral head of the tricep?
There are several exercises that are effective in targeting the lateral head of the tricep. Some of the best exercises include the Close Grip Bench Press, Tricep Pressdowns, Diamond Push-ups, EZ Bar Skull Crushers, Dumbbell Floor Presses, Overhead Tricep Extensions, and Neutral Grip Dumbbell Bench Press.
Can I do these exercises at home?
Yes, many of these exercises can be done at home with minimal equipment. For example, Diamond Push-ups, Dumbbell Floor Presses, and Neutral Grip Dumbbell Bench Press can all be done with basic equipment or bodyweight.
How often should I perform these exercises?
The frequency of performing these exercises will depend on your overall workout routine and goals. It is generally recommended to include tricep exercises in your routine 2-3 times per week, with sufficient rest days in between for recovery.
Are there any safety considerations when performing these exercises?
Yes, it is important to always use proper form and technique when performing any exercise to avoid injury. Start with lighter weights or modifications if you are a beginner and gradually increase the intensity as you become more comfortable and stronger. Consulting with a fitness professional or trainer can also provide additional guidance and ensure proper execution.
Can I see results in a short period of time?
Building muscle and seeing noticeable results takes time and consistency. It is important to stay dedicated to your routine and give your muscles adequate time to recover and grow. With regular training and proper nutrition, you can start to see improvements in strength and muscle size within a few weeks to a few months.