Unleash Stronger Arms with 6 Lateral Head Tricep Workout

If you’re serious about achieving well defined, powerful arms, targeting the lateral head of the triceps should be a key focus. The triceps make up a large portion of your upper arm mass, and the lateral head, in particular, is responsible for that coveted “horseshoe” shape that screams strength. In this guide, we’ll explore why the lateral head is so crucial, the best exercises for it, and how you can build a balanced and effective lateral head triceps workout.

Understanding the Lateral Head of the Triceps

The triceps brachii has three heads: the long head, the medial head, and the lateral head. The lateral head is often the most visible part of the triceps, giving the upper arm that wide, dense look when well-developed. It plays a significant role in pressing movements and adds substantial aesthetic value to the arm.

Targeting the lateral head specifically enhances arm strength, symmetry, and overall arm aesthetics. Understanding how to work the lateral head effectively is essential for those aiming to achieve a muscular, defined look.

Top Exercises for Lateral Head Triceps Development

Pushing Movements

1.       Close-Grip Bench Press

The close-grip bench press is an excellent compound movement that emphasizes the triceps, especially the lateral head. To maximize its impact:

• Hand Placement: Place your hands shoulder-width apart or slightly narrower.
• Form Tips: Keep your elbows tucked in to focus more on the triceps and reduce shoulder strain.
• Benefits: The narrow grip shifts more of the workload to the lateral head, helping with strength and hypertrophy.

2.       Diamond Push-Ups

The diamond push-up is a bodyweight classic that requires no equipment and effectively targets the lateral head.

• Hand Positioning: Position your hands under your chest with thumbs and index fingers forming a diamond shape.
• Modifications: Beginners can perform this exercise on their knees, while advanced trainees can add a weight vest for increased resistance.

Cable Exercises

1.       Tricep Pushdowns

Using a cable machine for tricep pushdowns helps maintain constant tension on the triceps.

• Overhand Grip Technique: An overhand grip can better target the lateral head by altering the angle of engagement.
• Cable Positioning: Ensure the pulley is set high enough to allow for a full range of motion and achieve maximum activation.

2.       Reverse-Grip Pushdowns

For a twist on the traditional pushdown, try reverse-grip pushdowns.

• Grip Impact: The reverse grip shifts the emphasis to different parts of the triceps, but with proper form, it still strongly engages the lateral head.
• Form Tips: Keep elbows tucked and avoid using body momentum to ensure adequate isolation.

RELATED: Ultimate Guide to Long Head Tricep Workouts

Isolation Movements

1.       Skull Crushers (EZ Bar or Dumbbells)

Skull crushers are an iconic tricep builder that can be adjusted to emphasize the lateral head.

• Variations: Try flat or incline benches to change the angle of stress.
• Elbow Position: Keep elbows fixed and avoid flaring out to maintain tension on the triceps, especially the lateral head.

2.       Tricep Kickbacks

Tricep kickbacks can be performed using dumbbells or cables to isolate the triceps.

• Arm Positioning: Maintain a stable elbow position and focus on a full extension for maximum engagement of the lateral head.

Building an Effective Tricep Lateral Head Workout

Crafting an effective lateral head tricep workout involves a careful selection of exercises, proper sequencing, and attention to volume.

• Beginner Routine: Start with basic movements like diamond push-ups and tricep pushdowns, focusing on 3 sets of 10-12 reps each.
• Intermediate Routine: Add compound exercises like close-grip bench press, followed by isolation movements like skull crushers. Aim for 4 sets of 8-10 reps.
• Advanced Routine: Use supersets and advanced techniques like drop sets. For instance, perform skull crushers followed immediately by tricep kickbacks for 3-4 sets of 10-12 reps.
• Frequency: Training triceps 2 times per week allows for sufficient growth while ensuring proper recovery.

Common Mistakes to Avoid in Lateral Head Triceps Workout

1. Overreliance on Momentum: Using body sway or momentum reduces the efficiency of the exercise. Focus on slow, controlled movements.
2. Neglecting Full Range of Motion: Not fully extending or contracting the triceps reduces the muscle’s potential to grow.
3. Improper Elbow Positioning: Keep elbows close to your body during exercises to avoid unnecessary shoulder involvement.

Progressive Overload Tips for Lateral Head Growth

To ensure continuous growth, use progressive overload by:

• Increasing Weight Gradually: Increase the Weight lifted every few weeks.
• Manipulating Tempo: Slow down the eccentric (lowering) part of the lift to increase time under tension.
• Advanced Techniques: Techniques like drop sets, supersets, and partial reps can help break plateaus.

Nutrition Tips for Optimal Tricep Development

• Protein Requirements: Aim for 1.2-1.5 grams of protein per kilogram of body weight to support muscle growth.
• Calorie Balance: Maintain a slight calorie surplus to fuel muscle building.
• Essential Nutrients: Ensure you are getting enough vitamins and minerals, such as Vitamin D and Magnesium, which aid in muscle recovery and strength.

Incorporating Lateral Head Triceps Work into Your Routine

Balancing triceps training with other muscle groups is crucial.

• Push Day vs Arm Day: The lateral head can be worked on both dedicated triceps days and push days when you’re already performing chest presses.
• Frequency Recommendations: For optimal growth, focus on 2-3 sessions a week with 48 hours of recovery between intense sessions.

Measuring Progress and Adjusting Your Approach

• Track Arm Measurements: Take measurements every 4-6 weeks to monitor growth.
• Visual Assessment: Use mirrors or photos to evaluate progress in triceps definition and symmetry.
• Modify as Needed: If progress stalls, switch up your exercise selection or add intensity techniques like drop sets.

RELATED: Master the Ultimate Tricep Dumbbell Workout

The Mind-Muscle Connection in Lateral Head Training

Improving your mind-muscle connection helps maximize lateral head activation.

• Focus and Controlled Movements: Visualize the triceps working during each rep.
• Using Mirrors: This helps ensure the correct form, especially during challenging isolation exercises.

Addressing Imbalances Between Triceps Heads

If you notice that your lateral head appears underdeveloped compared to the other triceps heads:

• Target Specific Movements: Include more isolation exercises like skull crushers.
• Balanced Training: Ensure you’re adequately working the medial and long heads to maintain overall symmetry.

Achieving Well-Rounded Triceps Development

Targeting the lateral head of the triceps is essential for both strength and aesthetics. By incorporating a variety of pushing, cable, and isolation movements, you can ensure the lateral head is fully engaged and growing. Consistency, focus, and adherence to form are vital in achieving the triceps of your dreams. Remember, balanced triceps development not only looks impressive but also contributes significantly to your overall upper body strength.