To target and build the lateral head of the triceps, you should incorporate exercises that emphasize the outer part of the muscle. Here are some effective exercises for this purpose:
1. Close-Grip Bench Press:
– Perform the bench press with a narrow grip, hands positioned close together.
– This variation puts more emphasis on the lateral head of the triceps.
2. Tricep Pushdown with a Straight Bar Attachment:
– Attach a straight bar to a cable machine’s high pulley.
– Grasp the bar with an overhand grip, hands shoulder-width apart.
– Extend your arms down and fully contract your triceps.
– This exercise is great for targeting the lateral head.
3. Diamond Push-Ups:
– Assume a push-up position, but place your hands close together under your chest, forming a diamond shape with your thumbs and index fingers.
– Lower your body, keeping your elbows close to your sides.
– Push your body back up to the starting position.
– Diamond push-ups put a significant emphasis on the lateral head of the triceps.
4. Tricep Kickbacks:
– Hold a dumbbell in each hand and bend your knees slightly.
– Bend at your hips to lean forward, keeping your back straight.
– Extend your arms straight back, fully contracting the triceps.
– Tricep kickbacks target the lateral head and are effective for isolation.
5. Reverse Grip Tricep Pushdown:
– Attach a straight or rope handle to a cable machine’s high pulley.
– Grasp the handle with an underhand (palms up) grip.
– Extend your arms down, keeping your elbows close to your sides.
– This variation of the tricep pushdown emphasizes the lateral head.
6. Close-Grip Push-Ups:
– Perform push-ups with your hands positioned close together, directly under your shoulders.
– Keep your elbows close to your sides as you lower and push up.
– This exercise engages the lateral head effectively.
Incorporate these exercises into your tricep workout routine while focusing on proper form and controlled movements to target and build the lateral head of your triceps. Additionally, varying your rep ranges and progressively increasing the resistance over time will help stimulate muscle growth.