Best Exercises To Target Lateral Head Tricep Muscle
Best Lateral Head Tricep Exercises: So you are looking for best Lateral head tricep exercises, you are at the right place to get the complete information. In this article, I will give you my list of best lateral head tricep exercises.
Actually, there are not really much of lateral head tricep exercises or movements which you can do to really isolate the muscle. However, there are lateral head tricep exercises which give more pressure or emphasis on the lateral head tricep.
It is my favorite exercise for the lateral head. It nearly isolates the muscle in a way that I am about to show.
When you are doing pushdowns, make sure to grab the bar just little inside so that the tension can really go to the lateral head(outer area).
It has a variation with a rope, called Rope Pushdown, variation with EZ bar and V bar.
Also can be done with single-hand pushdown to build up good mind muscle connection.
Focus on really flaring both the elbows to the sides while pushing down
so that you can use more of the lateral head.
Don't go heavy in this exercise, this is all about the focus and achieving the peak contraction in the lateral head of triceps.
Most people say if you are not going heavy, you will not tearing the muscles.
But you also have to note that in few exercises you only need to just feel the burn and feel participation from the muscle in the name of burning.
Related: Top 5 Exercises For Killer Triceps With Dumbbells
It is one of the best bodyweight exercises which you can perform anywhere even with the help of a single chair.
Again, other muscles are also supporting but it puts more emphasis on the lateral part while performing the move.
This exercise primarily focuses on the lateral part of the tricep.
It can be used as a variation with EZ bar and cable.
Also Read:
How To Gain Weight Fast For Skinny People Fast(Complete Guide)
As generally, I have seen that people do not add this exercise in their tricep workouts at the gym.
This one exercise is in last because it is insane in terms of providing the pump in the lateral part of triceps.
If you add merely 2-3 sets of 20 reps. Although chest muscles are also involved.
Above all, it will destroy the muscle completely, I mean it!
Adding diamond pushups in the last of any tricep workout is a really good choice.
For the reason that it is a variation in pushups, the form is pretty simple.
These are my top pics for hitting lateral head tricep muscle. I don't add all of these, but include most of these in my tricep workouts especially diamond pushups.
Performing the workout in the correct form is the key.
Remember, INHALE while stretching the muscle
and EXHALE while squeezing the muscle!
That's it guys from this article, do let me know what do you think of my list of best lateral head tricep exercises.
Any suggestions and queries are acceptable in the comments below.
Actually, there are not really much of lateral head tricep exercises or movements which you can do to really isolate the muscle. However, there are lateral head tricep exercises which give more pressure or emphasis on the lateral head tricep.
Best Lateral Head Tricep Exercises
1. Tricep Pushdown
It is my favorite exercise for the lateral head. It nearly isolates the muscle in a way that I am about to show.
When you are doing pushdowns, make sure to grab the bar just little inside so that the tension can really go to the lateral head(outer area).
It has a variation with a rope, called Rope Pushdown, variation with EZ bar and V bar.
Also can be done with single-hand pushdown to build up good mind muscle connection.
Understanding the form in notable points:
- Stand straight with chest up in the military position.
- Grab the bar a little, forming a 90-degree angle(elbow to wrist), it is the starting position.
- Push the bar down to pump more blood in the tricep lateral head creating soreness and muscle tear.
Related: How To Build Triceps(Complete Guide)
If you are doing with rope,
so that you can use more of the lateral head.
Don't go heavy in this exercise, this is all about the focus and achieving the peak contraction in the lateral head of triceps.
Most people say if you are not going heavy, you will not tearing the muscles.
But you also have to note that in few exercises you only need to just feel the burn and feel participation from the muscle in the name of burning.
So the next one in our list of Lateral head tricep exercises:
Related: Top 5 Exercises For Killer Triceps With Dumbbells
2. Tricep Dips
It is one of the best bodyweight exercises which you can perform anywhere even with the help of a single chair.
Again, other muscles are also supporting but it puts more emphasis on the lateral part while performing the move.
Understanding the form in notable points:
- Place your hands on a bench and your feet to another bench, having a small bend in your knees and having retraction in your shoulders is very important.
- Make sure that the distance between your torso and the bench should be minimal as possible(almost touching the bench). It should be your starting position.
- Go slowly down and while bringing the bodyweight up, don't straighten your arm performing a deep squeeze.
I must repeat this again i.e. do not flare out your elbow too wide on the bench and make sure that your torso is almost touching the bench while going down to avoid any kind of unnecessary pressure on the shoulder and the elbow joint.
The next one in our list of Lateral head tricep exercises:
3. Reverse Lying Extensions
This exercise primarily focuses on the lateral part of the tricep.
It can be used as a variation with EZ bar and cable.
Understanding the form in notable points:
- Sit comfortably with dumbbells on your lap and slowly lay on the bench with an arch in your spine with retracted shoulders.
- Reverse the dumbbells while having both the arms with a little curve in the elbow, It should be your starting position.
This curve is important in any lying exercise otherwise the pressure will go straight towards the shoulder joint.
- Move both the dumbbells slowly while maintaining the shoulder to elbow area still.
The only movement here is of the elbow to wrist area as shown in the image.
- Contract the lateral head while coming to the starting point hard.
The last one in the list of lateral head tricep exercises is a bodyweight movement:
How To Gain Weight Fast For Skinny People Fast(Complete Guide)
4. Diamond Pushups
As generally, I have seen that people do not add this exercise in their tricep workouts at the gym.
This one exercise is in last because it is insane in terms of providing the pump in the lateral part of triceps.
If you add merely 2-3 sets of 20 reps. Although chest muscles are also involved.
Above all, it will destroy the muscle completely, I mean it!
Adding diamond pushups in the last of any tricep workout is a really good choice.
For the reason that it is a variation in pushups, the form is pretty simple.
Let's understand the form in notable points:
- Make the position as you generally do pushups in the gym.
- In placement, your hands should be in front of the upper chest on the floor.
- Keeping both of the hands facing inward each other is the starting position.
- Go down, nearly touching the floor and come up squeezing the triceps.
Final Words On Lateral Head Tricep Exercises
Performing the workout in the correct form is the key.
Remember, INHALE while stretching the muscle
and EXHALE while squeezing the muscle!
That's it guys from this article, do let me know what do you think of my list of best lateral head tricep exercises.
Any suggestions and queries are acceptable in the comments below.
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