Lateral Tricep Head Exercises: Sculpt And Strengthen Your Arms

Discover the Best Exercises to Target Your Lateral Tricep Head

The triceps are a vital muscle group when it comes to achieving strong and toned arms. While many people focus on the long head of the triceps, it’s essential not to neglect the lateral tricep head. This muscle plays a crucial role in adding width and definition to your arms, giving them a sculpted appearance.

Are you ready to take your arm workout to the next level? In this article, we’ll explore some of the most effective lateral tricep head exercises that will help you achieve your fitness goals.

1. Overhead Tricep Extension

The overhead tricep extension is a classic exercise that targets both the long and lateral heads of the triceps. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell or barbell with both hands. Lift the weight overhead, keeping your elbows close to your head. Slowly lower the weight behind your head by bending your elbows. Extend your arms back to the starting position, focusing on contracting your triceps throughout the movement.

2. Skull Crushers

Skull crushers are another fantastic exercise for targeting the lateral tricep head. Lie flat on a bench with a barbell or EZ bar in your hands. Extend your arms up so that the barbell is directly above your forehead. Slowly lower the weight by bending your elbows, allowing the barbell to come close to your forehead. Engage your triceps to lift the weight back up to the starting position.

3. Close Grip Bench Press

The close grip bench press primarily targets the triceps, with a particular emphasis on the lateral head. To perform this exercise, lie flat on a bench with your hands placed closer together than in a regular bench press. Lower the barbell to your chest, keeping your elbows tucked in. Push the barbell back up to the starting position, focusing on engaging your triceps throughout the movement.

4. Tricep Pushdowns

Tricep pushdowns are an excellent isolation exercise for the lateral tricep head. Stand in front of a cable machine with a straight bar attached to the high pulley. Grab the bar with an overhand grip, palms facing down. Keep your elbows close to your sides and extend your arms downward, fully contracting your triceps. Slowly return to the starting position and repeat for the desired number of repetitions.

5. Diamond Push-Ups

Diamond push-ups are a bodyweight exercise that effectively targets the lateral tricep head. Start in a high plank position with your hands close together, forming a diamond shape with your thumbs and index fingers. Lower your chest towards the diamond shape by bending your elbows, keeping them close to your sides. Push yourself back up to the starting position, focusing on engaging your triceps throughout the movement.

Remember, consistency is key when it comes to achieving results. Incorporate these lateral tricep head exercises into your arm workout routine at least twice a week for optimal results. Ensure you warm up before each workout and use proper form to prevent injury.

By dedicating time and effort to training your lateral tricep head, you’ll be on your way to sculpting strong and defined arms that you can confidently show off. So, what are you waiting for? Start incorporating these exercises into your routine and watch your arms transform!