Do you want to have strong arms and well-defined triceps? There are indeed several areas that can be focused on, but one of the most significant areas is the lateral head of the tricep, which will give the shape to your arms. Now, it sometimes gets really confusing for a beginner to search for the right exercises, so do not worry. In this article, we’ll break down which exercises work the best to target the lateral head of the tricep and how you can easily add them into your workout routine.
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What is the Lateral Head of the Tricep?
There are three main heads of the tricep: the lateral head, the long head, and the medial head. The lateral head is the outer head of your arm and provides you with the toned look of the horseshoe shape. Engaging this muscle will also help in defining your arm and simultaneously improves the overall strength of the arm.
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Best Exercises for the Lateral Head of the Tricep
Here are some easy and effective exercises that work on the lateral head of the tricep:
1. *Close-Grip Bench Press
This close-grip bench press is one of the best compound movements to attack the lateral head. It involves your chest, shoulders, and triceps but puts an enormous load on the lateral head of your triceps.
– To do it:
Lie on a bench and grasp the bar with a grip that is slightly narrower than shoulder-width.
Lower the bar to your chest and then push it back up into the starting position.
2. *Tricep Pushdowns*
This is a great cable exercise that nicely isolates the tricep, specifically the lateral head.
– How to do it:
Stand up and reach for a cable bar grasping it with an overhand grip.
Press the bar all the way down until your arms are fully extended, then bring it back to the start.
Slowly
3. *Overhead Dumbbell Extensions*
Overhead extensions are a great exercise for working all of the triceps but by using a closer grip you can hone in more on the lateral head.
-How to do it:
Diamond push ups with dumbbells
Hold a dumbbell in each of your hands raised to your head.
Lower the weight behind your head, then lift it back to the beginning position.
4. *Diamond Push-Ups*
This bodyweight exercise puts high tension on the triceps and is one of the most effective exercises for the lateral head.
How to do it:
Stand over a push-up position. Bring hands together to form a diamond shape.
Squeeze body toward hands so that chest nearly touches them, then push back up.
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Starting Tips
– *Lighten the load*: When exercising for the first time, keep lighter loads from injuring you
– *Focus on Form:* With good form, you can really hit the right muscles. Lunge and control your movements.
– Rest and Recovery: Allow time for your muscles to rest between sessions. Overworking the triceps can lead to strain.
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## Conclusion
The development of a lateral head tricep is extremely important if you are trying to build stronger, more well-defined arms. A workout cannot be considered complete without including exercises like the close-grip bench presses, tricep pushdowns, overhead dumbbell extensions, and diamond push-ups.
Having knowledge of the best exercises to target this lateral head of your tricep, why not try them in your next workout?