Lateral Head Tricep Exercises-Top 6 Exercises for mass

  • Home
  • Workout
  • Lateral Head Tricep Exercises-Top 6 Exercises for mass
Top 6 Lateral Head Tricep Exercises

What is a Tricep?

The lateral head of the tricep is the part of a bigger muscle know as triceps brachii which is located in the upper arms and constitute almost two-third of the upper arm . In this article, we are going to talk about the best exercises for the lateral head of the tricep that you can add to your training routine and experience great gains

It is also necessary to mention that tricep is an extensor muscle which means unlike the biceps(which is a flexor), the Tricep extends the elbows away from the body

Triceps Muscle is Made up of Three Main muscle heads which are the Long head, Lateral head, and short head of tricep which constitute a minor part of the upper arms

Top Exercises for lateral head of tricep

Close grip Bench press

Close grip Bench press

Close grips bench press ranks tops in list of  triceps exercises done for lateral head of tricep but in fact close grip bench press docent only target the lateral head but also helps in overall development of the tricep muscle

the best thing about close grip bench press is it is an compound exercise which gives us opportunity to load the exercise hence providing more progression

How to do:

Step 1

Set up

Lie on the bench with feet firm on the floor, hold the bar slightly inside of shoulder width.

Step 2

execution

lift the bar off the rack above the chest with arms straight.

Step 3

retract the scapula and have elbows between 45 to 90 degree angles.
An advanced tip is to tuck the shoulder down into the sockets and driven back.

Step 4

Negatives

breathe in and lower the bar to middle chest.
after pausing at the bottom post the bar towards starting position squeezing the chest.

Tricep pushdown

tricep pushdown

Tricep push down is an excellent exercise for lateral head of the tricep and a MUST include in any workout split,It is an isolation exercises so it is important to perform this exercises with good form and avoid putting on weight which is very heavy and adds junk volume

NOTE-this exercises can be performed with ropes or straight bar on machine depends on your personal preference.Generally

 

how to do:

Step 1

Set up

adjust pulley height so handles are at around chest height.

Step 2

Grasp the cable attachment with a narrow overhead grip and position your elbows next to your torso

Step 3

Exeution

extend your arms down until arms are straight and triceps are fully extended

Step 4

Negatives

bring the arms to the starting position slowly bring them up in an controlled motion
Repeat for reps

diamond push ups

diamond push ups

Diamond push-ups are a great way to increase the size of  your lateral tricep head along with the development of overall tricep musclebest exercise for lateral tricep head

This exercise becomes really important if you train at home  and doesn’t have access to  training equipment or someone who loves to do bodyweight training along with the lateral head this exercise also helps in building mass in your short head of tricep

you can even put weight on your back or do some rest-pause reps to increase the intensity of this exercise

How to do:

Step 1

Set up

take regular push-ups position with your chest stretched out not too much and legs stretched to shoulder width

Step 2

put your hand close together making a shape of a diamond in front of your chest

Step 3

Exeution

Do a push-up while maintaining the position of the hand in a diamond position. Pause at the bottom for 2 sec.

Step 4

Repeat for reps and perform several sets and reps.

Lateral Tricep Dip

Lateral Tricep Dip

Dips are a great way to develop your chest but did you know they work really well on the triceps too?. Dips can be a great exercise for the triceps if perform correctly with a bit of tweak

The Tweak is that you have to adjust the position of your arms relative to your body to hit your triceps much better by keeping your arms ahead of your chest throughout the exercise.

If you cant perform a dip, you should do some assisted dips with the help of a buddy or on a machine to develop arm strength. 

how to do:

Step 1

Set up

take regular push-ups position with your chest stretched out not too much and legs stretched to shoulder width

Step 2

put your hand close together making a shape of a diamond in front of your chest

Step 3

Exeution

Do a push-up while maintaining the position of the hand in a diamond position. Pause at the bottom for 2 sec.

Step 4

Repeat for reps and perform several sets and reps.

Dumbell tricep bench press for triceps

Dumbell tricep bench press for triceps

Dumbell Bench press is a great exercise for triceps as it is a compound exercise that gives us an opportunity to load the exercise progressively on a workout basis

Now this exercise is mostly done for the chest but with slightly modification this can help us target the Lateral head of the triceps 

we are going to switch the grip   outward with palms facing each other while pressing rather than like traditional bench press where palms face fordward

how to do:

Step 1

Set up

Lie on a bench with a dumbells in both hands with which you can do 8-10 reps

Step 2

Take a position that you would take during normal dumbell bench press and turn your palms facing towards each other.

Step 3

Exeution

Press the dumbells up towards celling till triceps are fully straight squeeze for a second or two

Step 4

Return to starting position and repeat for reps

Skullcrushers

Skullcrushers

If I have to choose one best tricep exercise for the rest of my life that would be it!

Skullcrusher is not only one of the best exercise for the lateral head of your triceps grow but it also helps you overload triceps and increases strength in mass in the tricep muscle

Skull crushers can be done with both dumbells and barbell

How to do:

Step 1

Set up

Lie on a bench with a with a barbells and dumbell in your hand

Step 2

Extend your arms back behind your head streching them wide at 45 degree angle.

Step 3

Exeution

lower the bar back behind your forehead by bendng your elbows.make sure your elbows stay in place and that you slow your descent as the weight approaches.

Step 4

push bar up to the starting position
Repeat for reps and perform several sets and reps

Tricep workout for lateral head

close grip bench press-4 sets for 10 reps

Skull crushers-4 sets for 15 reps

Tricep dip-3 sets for 12 reps

tricep bench press-3 sets for 12 reps

diamond push ups-3 sets for 12 reps

Conclusion

Building a Great set of triceps require time and effort along with the right set of knowledge if you do the exercise stated in this article You will definitely see the improvements

Don’t forgot to ask your queries and question in the comment section below

how to gain lean mass-8 tips to build more muscle

how to gain lean mass-8 tips to build more muscle

6 best dumbbell bicep exercises

6 best dumbbell bicep exercises of all time

6 thoughts on “Lateral Head Tricep Exercises-Top 6 Exercises for mass”

  1. I’d like to thank you for the efforts you’ve put in penning
    this site. I really hope to view the same high-grade blog posts by you later on as well.

    In fact, your creative writing abilities has encouraged me to get my own, personal
    site now 😉

Leave a Comment

Your email address will not be published. Required fields are marked *

Share on facebook
Share on twitter
Share on pinterest
Share on whatsapp
Share on email