Best Lateral Head Tricep Workout Routine
| Exercise | Sets | Reps |
|---|---|---|
| Close Grip Bench Press | 3 sets | 10-12 reps |
| Diamond Push-Up | 3 sets | 10-15 reps |
| EZ Bar Skull Crusher | 3 sets | 10-12 reps |
| Triceps Cable Kickback | 3 sets | 10-12 reps |
| Cable Extension | 3 sets | 10-12 reps |
| Low Plank Press Up | 3 sets | 10-12 reps |
| TRX Tricep Extension | 3 sets | 10-12 reps |
| Seated Dumbbell Overhead Tricep Extension | 3 sets | 10-12 reps |
Importance Of Lateral Tricep Heads Exercises
The wonderful value in strengthening the lateral tricep head is in the improvement of your compound exercises such as pushups and the overhead press. This is due to the lateral head’s ability to drive upper body pushing strength as resistance increases and the other tricep heads fatigue.
When targeting the lateral head of the triceps, grip and wrist positioning are crucial. The overhand and neutral grips are the two strongest hand positions for extending the arm at the elbow due to the heavier recruitment of triceps muscle fibers and the ability of the forearm flexors to contract and facilitate the same in the lateral tricep head.
Grip position is especially useful during the aforementioned close grip bench press, as the narrower grip used activates the elbow extensors to their fullest potential.
Other Tips For Lateral Head Tricep Exercise
It is not enough to simply do the movements if your form and technique are poor. It is important to:
- Always extend the arms fully to make sure the triceps contract completely.
- Do not allow elbows to bow out from their starting point as you extend through the movement.
- For some lateral head tricep exercises like the TRX extension, the skull crusher, and the overhead dumbbell extension, be sure to use control during the downward movement of the contraction.
- To accelerate your strength gains, consider working your triceps in a 3-day workout split for higher exercise volume.
Conclusion
There are an incredible number of exercises and positions from which to structure your triceps routine. You can train the lateral head of the triceps standing up, laying down, in plank positions, in both vertical directions, and even horizontally.
However you decide to perform your lateral head tricep exercises, just be sure to stick to the few keys we have covered to effectively strengthen the lateral head and maximize your performance. Neutral and overhand grips are best for producing the force necessary to utilize desired amounts of resistance. Also, full extension is a must if you want to challenge the muscle to its maximum ability.
Lastly, a stationary upper arm and fixed elbow position are crucial in directing the force of the resistance properly through the outer upper arm. Hitting a home run in all these aspects will boost your triceps development and take your entire strength program to new heights!
Frequently Asked Questions
Three heads compose the triceps. The difference between them is positioning. The lateral head runs along the outside of the posterior upper arm while the long head runs down the center of the rear arm more medial to the lateral head.
All things equal regarding proper technique, the most effective types of exercises are those that work against gravity and employ a stimulus of instability or constant tension. These would include cable or elastic exercises extending the arms away from the ground and exercises like the TRX extensions.
Of the three heads, the lateral head of the triceps is crucial for strength in pressing movements. Your strength cannot be at its full potential without great recruitment of the lateral head because it is instrumental in stabilizing and extending the arm at the elbow.
The low plank press-ups and the diamond pushups fit nicely in any bodyweight morning workout routine.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
- Hussain, J., Sundaraj, K., Subramaniam, I.D. and Lam, C.K. (2019). Analysis of fatigue in the three heads of the triceps brachii during isometric contractions at various effort levels. Journal of musculoskeletal & neuronal interactions, [online] 19(3), pp.276–285. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6737551/.
- Lasse Mausehund, Amelie Werkhausen, Bartsch, J. and Tron Krosshaug (2021). Understanding Bench Press Biomechanics—The Necessity of Measuring Lateral Barbell Forces. PubMed, [online] 36(10), pp.2685–2695. doi:https://doi.org/10.1519/jsc.0000000000003948.
- Naryana Mascarin, Andre, C., Vancini, R. and Andrade, S. (2016). Strength Training Using Elastic Band Improves Muscle Power and Throwing Performance in Young Female… [online] ResearchGate. Available at: https://www.researchgate.net/publication/292072512_Strength_Training_Using_Elastic_Band_Improves_Muscle_Power_and_Throwing_Performance_in_Young_Female_Handball_Players.
- Andersen, V., Pedersen, H., Marius Steiro Fimland, Matthew Peter Shaw, Erik, T., Stien, N., Kristoffer Toldnes Cumming and Atle Hole Saeterbakken (2020). Acute Effects of Elastic Bands as Resistance or Assistance on EMG, Kinetics, and Kinematics During Deadlift in Resistance-Trained Men. Frontiers in sports and active living, [online] 2. doi:https://doi.org/10.3389/fspor.2020.598284.
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