Introduction
How To Work The Lateral Head Of The Tricep: This compound exercise primarily targets the triceps, with a focus on the lateral head. By using a close grip on the barbell, you place more emphasis on the triceps than the chest. Ensure proper form and control to maximize the engagement of the lateral tricep head. Lie on a bench or the floor, holding a barbell or dumbbells above your head, and lower the weight towards your forehead while keeping your elbows stable.
Performed using a cable machine, tricep pushdowns are a great isolation exercise for the lateral head. Attach a straight or V-bar to the cable machine, keep your elbows close to your body, and push the cable down while extending your arms fully. This exercise involves lifting a dumbbell or barbell overhead and extending your arms fully. It targets the lateral head as well as the long head of the triceps.
Modify your traditional push-ups by placing your hands close together under your chest, forming a diamond shape with your thumbs and index fingers. This variation intensifies the focus on the lateral tricep head. Using parallel bars or a dip machine, tricep dips are excellent for isolating the triceps. Keep your body upright and elbows close to your sides to emphasize the lateral head.
How do you target lateral head triceps?
For the lateral head, the best option is the bent over position using a cable pulley or dumbbell. This has been proven to increase lateral head activation. So, if you are trying to target the lateral head, do bent over cable or dumbbell tricep kickbacks as pictured.
Overhead Tricep Extensions
Technique: Lift a dumbbell or barbell overhead and extend your arms.
Focus: This exercise engages both the lateral and long heads of the triceps.
Diamond Push-Ups
Technique: Place your hands close together under your chest, forming a diamond shape with your thumbs and index fingers.
Focus: This push-up variation intensifies the emphasis on the lateral tricep head.
Tricep Dips
Technique: Use parallel bars or a dip machine, keeping your body upright and elbows close to your sides.
Focus: Emphasize the lateral head by maintaining proper form and control.
Single-Arm Tricep Kickbacks
Technique: Hold a dumbbell and bend forward at the waist, extending your arm behind you while keeping your upper arm stationary.
Focus: This exercise isolates the lateral head effectively and improves muscular balance.
How do you work the long and lateral head of your tricep?
Diamond Or Triangle Push-Ups
Many people consider this one of the most effective exercises for targeting the tricep muscles, especially the long head and lateral head. A triangle push-up is like a regular push-up, but your arms must form a diamond shape underneath your chest.
Close-Grip Bench Press
Technique: Use a narrow grip on the barbell, hands closer than shoulder-width apart.
Focus: This variation engages both the long and lateral heads, emphasizing the inner and outer triceps.
Skull Crushers (Lying Tricep Extensions)
Technique: Lie on a bench and extend the barbell or dumbbells.
Focus: The long head is heavily engaged during the stretching phase, while the lateral head activates during the entire movement.
Tricep Pushdowns
Technique: Utilize a cable machine with a straight or V-bar attachment.
Focus: Keep your elbows close to your sides to target both the long and lateral heads effectively.
Overhead Tricep Extensions
Technique: Lift a dumbbell or barbell overhead and extend your arms.
Focus: This exercise engages the long head (during the stretch) and the lateral head (during the extension) of the triceps.
Diamond Push-Ups
Technique: Place your hands close together under your chest, forming a diamond shape with your thumbs and index fingers.
Focus: This push-up variation intensifies engagement in both the long and lateral triceps heads.
What does the lateral head of the triceps do?
The long head also assists with the extension and adduction of the arm at the shoulder joint. The lateral head is also active during the forearm extension at the elbow joint when the forearm is supinated or pronated.
Arm Extension: One of the primary functions of the lateral head of the triceps is to facilitate arm extension. When you straighten your arm at the elbow, the lateral head contracts, allowing you to push, pull, or lift objects. This movement is essential for everyday activities such as reaching for objects, pushing doors open, or lifting weights during resistance training exercises.
Outer Arm Definition: From an aesthetic standpoint, the lateral head of the triceps contributes significantly to the outer definition of the upper arm. When well-developed, it forms a distinct “horseshoe” shape, creating the appearance of a sculpted arm. This is particularly visible when viewing the arm from the side.
Stabilization: Beyond its role in movement and aesthetics, the lateral head, like the other triceps heads, also contributes to the stability of the elbow joint. It helps in keeping the elbow joint intact and functioning correctly during various arm movements.
Balanced Arm Development: Targeting and developing the lateral head of the triceps is crucial for balanced arm development. Neglecting this aspect may lead to disproportionate arm muscles and limit overall arm strength and functionality.
Do skull crushers work the lateral head?
Skull crushers work all three heads of the tricep but the medial head is the main driver. This exercise can be performed with dumbbells, barbells, EZ bar, and the cable machine, and can be done on a bench or on the floor.
Eccentric Phase: As you lower the weight (barbell or dumbbells) toward your forehead, the lateral head is actively engaged to control the descent. This phase creates tension in the lateral head, although it is also working in coordination with the other triceps heads.
Concentric Phase: During the extension phase when you push the weight back up to the starting position, all three heads of the triceps, including the lateral head, are engaged to complete the movement.
Grip Width: Using a narrower grip (hands closer together) while performing skull crushers can increase the emphasis on the lateral head.
Range of Motion: Lowering the weight slightly behind your head, rather than directly to the forehead, can place stress on the lateral head. This should be done with caution to avoid potential strain on the shoulders or elbows.
Mind-Muscle Connection: Focus on consciously contracting and engaging the lateral head throughout the exercise, ensuring that it is actively participating in the movement.
Which tricep exercises hit which head?
“For the lateral head, overhead cable tricep pushdowns/extensions seem to be the best option whereas the rope tricep pushdowns/extensions seems to be the best option for the medial head (and for overall triceps development).”
Diamond Push-Ups: This push-up variation involves placing your hands close together, forming a diamond shape with your thumbs and index fingers, intensifying the emphasis on the lateral head.
Tricep Pushdowns: Utilizing a cable machine with a straight or V-bar attachment and keeping your elbows close to your sides during the extension.
Close-Grip Bench Press: Using a narrow grip on the barbell, hands closer than shoulder-width, to place more focus on the lateral head.
Single-Arm Tricep Kickbacks: Performed by holding a dumbbell and extending your arm behind you while keeping your upper arm stationary.
Skull Crushers (Lying Tricep Extensions): Performed by lying on a bench and extending a barbell or dumbbells from a flexed position near the forehead.
Overhead Tricep Extensions: Involves lifting a dumbbell or barbell overhead and extending the arms fully.
Dips: Performed on parallel bars or using a dip machine, focusing on keeping the body upright and engaging the long head with proper form.
What is the most important tricep head?
Results. At 0° shoulder elevation, the long head of the triceps brachii generates a significantly higher muscle force and muscle activation than the lateral and medial heads (p < 0.05).
The triceps brachii muscle has three heads: the long head, the lateral head, and the medial head. Among these three heads, the long head of the triceps is often considered the most important in terms of overall arm size and appearance. The long head runs along the back of the upper arm and plays a significant role in adding mass and definition to the triceps.
- The lateral head adds definition to the outer arm.
- The long head contributes to overall arm mass and strength.
- The medial head complements the other two heads, enhancing the triceps’ overall appearance.
Lateral Head: The lateral head is the outermost portion of the triceps and plays a significant role in the aesthetics of the upper arm. It creates the characteristic “horseshoe” shape of the triceps when viewed from the side.
Long Head: The long head, located on the inner side of the upper arm, contributes significantly to the overall mass and strength of the triceps. It is engaged in various arm movements and exercises.
Medial Head: The medial head is situated beneath the long head and adds depth to the triceps. While it may not be as prominent as the lateral head, it contributes to overall triceps development and strength.
Which head do skull crushers work?
Medial head
Skull crushers work all three heads of the tricep but the medial head is the main driver. This exercise can be performed with dumbbells, barbells, EZ bar, and the cable machine, and can be done on a bench or on the floor.
Skull crushers, also known as lying triceps extensions, primarily target the long head of the triceps brachii muscle. When you perform skull crushers, you’re extending your elbow joint while your upper arm remains in a fixed position, which places a significant emphasis on the long head of the triceps. This exercise can help develop the long head and contribute to the overall size and strength of your triceps. However, it’s important to incorporate a variety of triceps exercises into your workout routine to ensure balanced development of all three triceps heads.
- Ensure proper form and control throughout the exercise to effectively engage the long head.
- Consider using a variety of grips and hand placements to slightly shift the emphasis within the triceps.
- Incorporate skull crushers as part of a comprehensive triceps workout routine that includes other exercises targeting different tricep heads.
Eccentric Phase (Lowering): As you lower the weight (barbell or dumbbells) towards your forehead, the long head of the triceps is highly engaged to control the descent. This phase creates tension in the long head, making it a crucial contributor to the exercise.
Concentric Phase (Lifting): During the extension phase when you push the weight back up to the starting position, all three heads of the triceps, including the long head, are engaged to complete the movement. The emphasis remains on the long head due to the stretch it experiences during the eccentric phase.
Do tricep dips work the lateral head?
As you’d expect, tricep dips smoke your tricep muscles, which are made of three ‘heads’ (the long, lateral and medial head), but they do so much more than that and can also be an effective move for your chest, shoulders and core too.
Lateral Head: Tricep dips do involve the lateral head, as it is an integral part of the triceps. Its engagement is not the primary focus of this exercise.
Long Head: The long head of the triceps, located on the inner side of the upper arm, is actively engaged during tricep dips, contributing significantly to the movement.
Medial Head: The medial head, located beneath the long head, also plays a role in tricep dips, contributing to the overall triceps activation.
Adjust Hand Position: Alter your hand placement to focus more on the lateral head. Moving your hands closer together during dips can increase lateral head engagement.
Lean Forward: Slightly leaning your upper body forward during the exercise can place stress on the lateral head, intensifying its activation.
Mind-Muscle Connection: Concentrate on actively contracting the lateral head throughout the dip movement to enhance its engagement.
Conclusion
Targeting the lateral head of the tricep is an essential component of any comprehensive arm training program. A well-developed lateral head not only contributes to the aesthetics of your arms but also enhances your upper body strength and overall functional fitness. It’s crucial to perform these exercises with proper form, control, and consistency, gradually increasing the resistance or weight as your strength improves.
To effectively work the lateral head of the tricep, you should incorporate a variety of exercises that emphasize this specific muscle group, such as close-grip bench presses, skull crushers, tricep pushdowns, overhead tricep extensions, diamond push-ups, tricep dips, and single-arm tricep kickbacks. Balanced arm development involves targeting all three heads of the triceps, so it’s essential to include exercises for the long head and medial head as well.
A well-rounded approach to arm training will help you achieve a proportionate, powerful upper body. Ensure you warm up before each workout, stretch after exercising, and allow your muscles adequate time to recover and grow between sessions. To your fitness goals, you can successfully work the lateral head of the tricep and attain the well-defined arms you desire.