Best Lateral Head Tricep Exercises to Do at Home

Hey there, fitness enthusiasts! If you’re looking to build strong, sculpted triceps without the need for fancy gym equipment, you’ve come to the right place. Your triceps, comprising three distinct heads (the long head, lateral head, and medial head), play a pivotal role in many upper body movements. In this article, we’re going to focus on the often neglected lateral head tricep exercises and provide you with a comprehensive guide to the best lateral head tricep exercises you can do right in the comfort of your home.

Before we dive into the exercises, let’s understand why targeting the lateral head of the triceps is important. Think of your triceps as the unsung heroes of your arms – they provide stability and power to movements like pushing, lifting, and even balancing. A well-developed lateral head not only adds definition to your arms but also contributes to overall upper body strength.

So, grab your workout gear, and let’s get started on our journey to sculpted triceps that would make any T-shirt proud!

Why Focus on the Lateral Head?

The triceps brachii muscle has three heads: the long head, lateral head, and medial head. While all three heads work in synergy to extend your elbow, it’s important to understand why the lateral head deserves your attention:

1. Balanced Aesthetics: Targeting the lateral head helps create a well-rounded, balanced look for your triceps. Neglecting it can lead to an imbalanced appearance.
2. Improved Strength: Developing the lateral head enhances your triceps’ overall strength, benefiting various upper body exercises.
3. Functional Benefits: A strong lateral head is essential for daily activities like pushing open doors, lifting objects, and even performing yoga poses.

Now, let’s jump into the exciting world of lateral head tricep exercises you can do at home.

1. Diamond Push-Ups

Targets: Lateral Head, Medial Head, and Chest

Diamond push-ups are a fantastic bodyweight exercise that engages the lateral head of the triceps while also working the chest and medial head. Here’s how to do them:

1. Begin in a standard push-up position but bring your hands close together under your chest, forming a diamond shape with your thumbs and index fingers.
2. Keep your body in a straight line from head to heels, engaging your core.
3. Lower your chest toward the diamond shape by bending your elbows.
4. Push back up to the starting position, fully extending your arms.
5. Aim for 3 sets of 10-15 repetitions.

Pro Tip: If standard diamond push-ups are too challenging initially, you can start on your knees and gradually progress to the full push-up position as you build strength.

2. Tricep Dips

Targets: Lateral Head and Medial Head

Tricep dips are a classic exercise for targeting the triceps, with a particular focus on the lateral head. You’ll need a sturdy surface like a chair or a low table for this exercise:

1. Sit on the edge of the chair or table with your hands placed next to your hips, fingers pointing forward.
2. Slide your hips off the edge and extend your legs in front of you, keeping your heels on the ground.
3. Lower your body by bending your elbows until they are at a 90-degree angle or slightly less.
4. Push your body back up by straightening your arms, and engaging your triceps.
5. Aim for 3 sets of 12-15 repetitions.

Pro Tip: To make this exercise more challenging, you can elevate your feet on another chair or surface.

3. Close-Grip Push-Ups

Targets: Lateral Head, Medial Head, and Chest

Close-grip push-ups are a variation of the traditional push-up that places greater emphasis on the triceps:

1. Start in a push-up position, but place your hands closer together, directly under your shoulders.
2. Keep your elbows close to your body as you lower your chest toward the ground.
3. Push back up, fully extending your arms.
4. Perform 3 sets of 10-15 repetitions.

Pro Tip: If regular close-grip push-ups are too challenging, you can start on your knees and work your way up to a full push-up.

4. Tricep Kickbacks

Targets: Lateral Head

Tricep kickbacks are an isolation exercise that specifically targets the lateral head of the triceps. You’ll need a pair of dumbbells or household items for resistance:

1. Hold a dumbbell in each hand and stand with your feet shoulder-width apart.
2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
3. Bring your elbows close to your torso, with your forearms parallel to the ground.
4. Extend your arms straight back, squeezing your triceps at the top of the movement.
5. Slowly return to the starting position and repeat for 3 sets of 12-15 repetitions.

Pro Tip: Start with lighter weights to perfect your form, then gradually increase the resistance as you become more comfortable with the exercise.

5. Skull Crushers

Targets: Lateral Head and Long Head

Skull crushers, also known as lying tricep extensions, are a fantastic exercise for building both the lateral and long heads of the triceps. You’ll need a set of dumbbells or a barbell:

1. Lie flat on a bench or the floor with your feet flat on the ground.
2. Hold a dumbbell in each hand or use a barbell, extending your arms directly above your chest.
3. Bend your elbows, lowering the weight toward your forehead while keeping your upper arms stationary.
4. Extend your arms back to the starting position, squeezing your triceps at the top.
5. Perform 3 sets of 10-12 repetitions.

Pro Tip: Use a spotter or opt for lighter weights to prevent injury, as this exercise can be challenging for beginners.

6. Chair Tricep Extensions

Targets: Lateral Head

Chair tricep extensions are a simple yet effective exercise that solely focuses on the lateral head of the triceps. You’ll need a sturdy chair for this one:

1. Sit on a chair with your feet flat on the ground.
2. Place your hands on the edge of the chair, fingers facing forward, and slide your butt forward off the seat.
3. Bend your elbows to lower your body toward the ground while keeping your back close to the chair.
4. Push your body back up, fully extending your arms.
5. Aim for 3 sets of 12-15 repetitions.

Pro Tip: For an added challenge, you can place your feet on another chair or surface to increase the range of motion.

7. Towel Tricep Extensions

Targets: Lateral Head

Towel tricep extensions are a creative way to engage the lateral head of your triceps with minimal equipment:

1. Stand with your feet shoulder-width apart and hold a towel with both hands.
2. Raise the towel overhead, keeping your arms close to your ears.
3. Bend your elbows, lowering the towel behind your head while keeping your upper arms stationary.
4. Extend your arms back up, squeezing your triceps at the top.
5. Perform 3 sets of 12-15 repetitions.

Pro Tip: You can vary the resistance by holding the towel wider or closer together.

8. Resistance Band Tricep Pushdowns

Targets: Lateral Head

Resistance bands are a versatile tool for home workouts. Tricep pushdowns with a resistance band can effectively target the lateral head:

1. Attach a resistance band to a sturdy overhead anchor point, like a doorframe or pull-up bar.
2. Hold the band with both hands, palms facing down, and your elbows close to your sides.
3. Extend your arms downward, fully straightening them, and squeeze your triceps at the bottom of the movement.
4. Return to the starting position and repeat for 3 sets of 12-15 repetitions.

Pro Tip: Adjust the resistance by using bands with different levels of tension.

9. Lateral Raises

Targets: Lateral Head and Shoulders

While lateral raises primarily work the shoulder muscles, they also engage the lateral head of the triceps:

1. Stand with a dumbbell in each hand, palms facing your thighs.
2. Keep a slight bend in your elbows as you lift both arms out to the sides until they are parallel to the ground.
3. Lower the weights back down slowly.
4. Perform 3 sets of 12-15 repetitions.

Pro Tip: Focus on maintaining proper form, and avoid using heavy weights to prevent strain on your shoulders.

10. Plank to Push-Up Combo

Targets: Lateral Head, Medial Head, Chest, and Core

The plank-to-push-up combo is a dynamic exercise that works multiple muscle groups, including the triceps:

1. Start in a forearm plank position, with your elbows under your shoulders and your body in a straight line.
2. Push up onto your hands one arm at a time, transitioning into a push-up position.
3. Lower yourself into a push-up, keeping your elbows close to your body.
4. Push back up into a plank position, again one arm at a time.
5. Perform 3 sets of 8-10 reps (4-5 push-ups in total per set).

Pro Tip: Maintain a strong core throughout the exercise to stabilize your body.

Conclusion

You’re now armed with a variety of effective lateral head tricep exercises that you can easily incorporate into your home workout routine. Remember that consistency is key to achieving your fitness goals. Along with these exercises, maintaining a balanced diet and getting enough rest are essential for optimal tricep development.

So, let those triceps shine, and don’t be surprised if you start feeling more confident about rocking those sleeveless shirts. With dedication and the right lateral head tricep exercises, you’ll be well on your way to sculpting strong and impressive triceps right in the comfort of your home. Get ready to flex those guns!

FAQs (Frequently Asked Questions)

Can I build triceps without weights?

Yes, you can! Bodyweight exercises like push-ups, dips, and plank-to-push-up combos can effectively target and strengthen your triceps.

How often should I train my triceps?

It’s recommended to train your triceps 2-3 times per week, allowing sufficient rest between sessions for muscle recovery and growth.

Is it essential to use heavy weights for tricep development?

Heavy weights can be effective for tricep development, but proper form and technique are more important. Start with lighter weights to perfect your form before progressing to heavier loads.

Are there any dietary recommendations for tricep growth?

To support muscle growth, ensure you’re consuming enough protein, staying hydrated, and maintaining a well-balanced diet with sufficient calories.

How long does it take to see results in tricep development?

The timeline for seeing results varies from person to person. Consistency in your workouts, proper nutrition, and adequate rest will play a significant role in how quickly you notice changes in your triceps.