The triceps brachii is a three-headed muscle that extends the elbow joint. The lateral head is one of the three heads of the triceps, and it is responsible for extending the elbow joint and helping to stabilize the shoulder joint.
There are many exercises that can be used to target the lateral head of the triceps. Here are four of the most effective exercises:
- Close-grip bench press: This exercise is performed by lying on a bench with your feet flat on the floor and your knees bent. Hold a barbell with an overhand grip, slightly wider than shoulder-width apart. Lower the bar to your chest, keeping your elbows close to your sides. Press the bar back up to the starting position.
- Tricep pushdowns: This exercise is performed by attaching a rope attachment to a cable machine. Kneel on the floor and grasp the rope with both hands, palms facing down. Keep your elbows close to your sides and lower the rope down until your arms are fully extended. Press the rope back up to the starting position.
- Tricep kickbacks: This exercise is performed by standing with your feet hip-width apart and bending at the waist, keeping your back straight. Hold a dumbbell in each hand with your palms facing down. Extend your arms behind you, keeping your elbows close to your sides. Slowly lower the dumbbells back to the starting position.
- Diamond push-ups: This exercise is performed by getting into a push-up position with your hands shoulder-width apart and your fingertips touching. Lower your body until your chest touches the floor, keeping your elbows close to your sides. Push yourself back up to the starting position.
These are just a few of the many exercises that can be used to target the lateral head of the triceps. When choosing exercises, it is important to vary the rep range, set count, and resistance to challenge your muscles and prevent plateaus. You should also listen to your body and take breaks when needed.
With consistent training, you can build strong and well-defined triceps.
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If you are looking to build strong and well-defined triceps, I encourage you to try these exercises. Be sure to start with a weight that is challenging but allows you to maintain good form. And don’t forget to listen to your body and take breaks when needed.
I hope this blog post has been helpful. Please let me know if you have any questions.