Top 4 Lateral Head Tricep Exercises

Targeting the Lateral Head: A Comprehensive Guide to Top 4 Lateral Head Tricep Exercises

Introduction

The triceps brachii is a three-head muscle that extends the elbow joint. The lateral head, being one of the three, is often overlooked compared to the more dominant long head. This notwithstanding, developing the lateral head is crucial for overall tricep development and can be utilized to develop a more symmetrical and balanced arm. In this article we will discus about Top 4 Lateral Head Tricep Exercises.

Anatomy of the Lateral Head

The lateral head of the triceps brachii muscle is located on the humerus bone and comes down to attach onto the olecranon process of the ulna bone. It is the smallest of the three heads, but it plays an important role in stabilizing the elbow joint as well as assisting in extension.

Advantages of Training the Lateral Head

Training the lateral head of the triceps brachii muscle has a variety of benefits, including:

Increased tricep growth: Lateral head isolation can help grow a better balanced and symmetrical arm.

Increased strength: Developing the lateral head strength can increase overall tricep strength and stability.

Increased athletic performance: Athletic performance in throwing, pushing, or arm extension sports can be improved by increased triceps strength.

Lateral Head Tricep Exercises

The following are some effective exercises to condition the lateral head of the triceps brachii muscle:

1. Rope Tricep Pushdowns

Muscle target: Lateral head of the triceps brachii

Secondary muscles involved: Long head and medial head of the triceps brachii

Equipment: Cable equipment with rope attachment

Instructions: Hold your hands away from your body and your arms fully extended, and use the rope attachment to hold onto the rope, then gradually lower the rope back down to the starting position.

2. Overhead Dumbbell Extension

Target muscle: Lateral head of the triceps brachii

Secondary muscles: Long head and medial head of the triceps brachii

Equipment: Dumbbells

Instructions: Hold a dumbbell in both hands overhead with your arms straight. Lower the dumbbells behind your head, and then return them to the starting position.

3. Close-Grip Bench Press

Target muscle: Lateral head of the triceps brachii

Secondary muscles: Anterior deltoids and pectoralis major

Equipment: Barbell and bench

Instructions: Lie on a flat bench and grip the barbell with your hands shoulder-width apart. Lower the barbell to your chest, then press it back to the starting position.

4. Skull Crushers

 

Primary muscle: Lateral head of the triceps brachii

Secondary muscles: Long head and medial head of the triceps brachii

Equipment: Barbell and bench

Instructions: Lie flat on a bench and grasp the barbell with your hands shoulder-width apart. Lower the barbell down towards your forehead, then push it back to the starting position.

Conclusion

It is more about hitting the lateral head of the triceps brachii muscle that specifically counts for tricep growth and can even help you to achieve a more balanced and symmetrical arm. You can incorporate exercises such as tricep pushdowns, overhead dumbbell extensions, close-grip bench presses, and skull crushers into your exercise routine in order to effectively hit the lateral head and achieve overall tricep development and strength.

Overall, contracting the lateral head of the triceps brachii muscle is essential for overall tricep growth and arm equilibrium. By incorporating tricep pushdowns, overhead dumbbell extensions, close-grip bench presses, and skull crushers into your routine, you will be able to effectively contract the lateral head and achieve increased tricep strength, stability, and aesthetics. Consistency and proper execution are the keys to maximum gains.

I hope this article helped you, if it is then support us.

For further articles Click here

For Support : Health Nexus

Follow My Facebook Page : Health Nexus