We are searching data for your request:
Upon completion, a link will appear to access the found materials.
In this position, the triceps' lateral head is closer to the top.
When it's time to work your triceps, you may view the back of each upper arm as an integrated whole. But if you're a bodybuilder, you probably see the triceps for what it is, a three-muscle group. Building each of the three muscles, or heads, of the triceps helps ensure that your upper arms are uniformly strong and well defined. You can do specific exercises to target each of the triceps' heads, including the lateral head.
Find the Lateral Head
To identify the lateral head of your triceps, extend your arm away from your side so that it's parallel with the floor, with your palm facing forward. Flex your triceps and feel the muscles at the back of your upper arm. The muscle on top is the lateral head, which runs from the back of the humerus bone, near your shoulder, to the ulna, next to your elbow. The lateral head works with the other two triceps heads to extend your elbow.
Do Some Pushdowns
The cable pushdown, also known as a pressdown, is a classic triceps exercise that targets the lateral head. Attach a straight or lat bar to a high-cable machine. Grip the bar in your palms with your hands close together and then pull the bar down a bit. In the starting position, your elbows should be tight to your sides and bent, so that your hands are in front of your upper chest with your palms facing forward. Pull the bar down as far as possible, moving just your forearms; keep your elbows in place. Return slowly to the starting position.
Try Skull Crushers
Skull crushers, or triceps extensions, work the lateral head if you perform them on a flat bench, but you emphasize the lateral head even more when you use a decline bench. Secure your legs at the top of the bench and lie face up, with your head lower than your knees. Grasp a barbell with a narrow, overhand grip, straighten your arms and position the bar above your shoulders. Lower the bar behind your head, slowly, by bending your elbows. Your upper arms must move backward a bit, so the bar doesn't strike your head, but try to move them as little as possible. Extend your arms to return to the starting position.
Incorporate Bench Press
Convert the standard barbell bench press - which targets the chest - to a triceps exercise by bringing your hands closer than shoulder-width apart. Use an overhand grip on the barbell to emphasize the lateral head. Lie face up on a bench with the bar above your lower chest. Press the weight upward by extending your arms and then lower the bar under control to the starting position.
Put It All Together
Perform eight to 12 repetitions of your selected triceps exercises, but only after you complete a five- to 10-minute aerobic warm-up. Do three to five sets if you seek the maximum possible muscle definition and work your triceps two or three times each week, but never on consecutive days. For safety, use a spotter for exercises such as extensions and bench presses in which a free weight is above your body.