Getting to do a series of short head tricep exercises is extremely good. This will bring in great form of benefits as the lateral head tricep exercises are very good for the arms. Also, these lateral head tricep exercises are too good. Plus, if you are someone who prioritises the health of your triceps and loves it in the best form, then these exercises are totally for you.
Lateral Head Tricep Exercises: The Anatomy of Triceps
The triceps is defined as a three-headed muscle group. It is located at the back of your upper arm. It runs parallel to the humerus (upper arm) bone, and it is opposite to the biceps. The biceps and triceps work together in all forms. It does so that when one contracts, the other one relaxes. The triceps muscles consist of three heads or segments. These are the long head, the lateral head, and the medial head. These three heads create a horseshow shape above the elbow when they are fully developed. The inner side of the horseshoe is known to be the long head. The outer side is the lateral head, and the medial head connects them at the top. The long head of the triceps differs from the other two in terms of its origin. It differs from the insertion points on the bones as well. Its origin is on the shoulder blade, with the insertion on the elbow joint.
This means that the long head passes through the shoulder and elbow joints. As a result, it plays a part. However, it is a minor one in terms of an overhead shoulder extension and elbow extension. Also, the lateral and medial heads have a high level of origin. It has insertion points that are very close to one another, too. The origin is at the top of the humerus, with the insertion being in the elbow joint. These two heads have common connection points to the bone. This is why it is impossible to isolate one from the other. Every lateral head tricep exercises you do will work for both of them. However, you must make sure that the lateral head tricep exercises are good in all forms. This means that the lateral head tricep exercises must be done stagewise. This will bring a great form of development to the arms. Also, you will get to know about the lateral head tricep exercises stagewise.
Eleven Best Lateral Head Tricep Exercises
The Lateral head tricep exercises are extremely good. Plus, if one does lateral head tricep exercises on a daily basis then it is bound to bring in the best benefits of all. These medial head tricep exercises fix the anatomy of your arms. Plus, these tricep lateral head exercises are extremely helpful. Therefore, you should get to know the various tricep workouts with cables:
1. Overhead Triceps Extension
a) Hold a dumbbell in each hand.
b) Stand with your feet hip-distance apart.
c) Extend both arms fully overhead.
d) Keep your arms close to your head, and slowly bend your elbows.
e) Lower the dumbbells behind your head until your arms are lower than 90 degrees. Remember to keep your elbows pointing forward and not moving out to the sides.
This is one of the lateral head tricep exercises.
2. Triceps Kickbacks
a) Stand with your feet hip-distance apart, your knees slightly bent, and your hips hinging forward.
b) Hold a dumbbell in each hand at the sides by your chest so your elbows are bent.
c) Engaging your triceps, straighten your arms behind you with your palms facing in. Your arms should be fully extended in a straight line parallel to your torso.
You can do this as a part of lateral head tricep exercises.
3. Triceps Underhand Kickbacks
a) Stand with your feet hip-distance apart, your knees slightly bent, and your hips hinging forward.
b) Hold a dumbbell in each hand with your palms facing before you.
c) Your arms should be bent at about 90 degrees.
d) Squeezing your triceps, straighten your arms behind you, fully extended in a straight line parallel to your torso.
This also plays a crucial role in lateral head tricep exercises.
4. Standing Eccentric Triceps Extensions
a) Standing with your feet hip-distance apart.
b) Hold a dumbbell in each hand.
c) Extend your arms in front of you.
d) Squeezing your triceps, bend your elbows until your arm forms a 90-degree angle.
e) Extend them back out.
Try this one among the lateral head tricep exercises.
5. Skull Crushers
a) Lie flat on your back on an exercise mat with your knees bent.
b) Hold a dumbbell in each hand by your chest.
c) Extend your straight arms up to the ceiling.
d) Slowly lower both arms toward your head down by your sides, bending your elbows at 90 degrees.
People love this lateral head tricep exercise.
6. Close-Grip Dumbbell Press
a) Lie flat on your back on an exercise mat with your knees bent.
b) Hold a dumbbell in each hand by your chest.
c) Squeezing your triceps, push the dumbbells straight up towards the ceiling.
d) Press them together to lock out at the top.
e) Continue to press them together as you lower them back down with control.
You can try this lateral head tricep exercise.
7. Tate Press
a) Lie flat on your back on an exercise mat with your knees bent.
b) Hold a dumbbell in each hand with your palms facing forward.
c) Extend them shoulder-width apart with your elbows pointing out.
d) Without moving your arms, slowly bend your elbows towards your chest.
e) Let the dumbbells move up and down until they touch your upper chest.
f) Don’t let them rest on your chest.
8. Diamond Push Ups
a) Get into a high plank position with your shoulders directly over your wrists and your body in a straight line.
b) Place your hands together directly under your shoulders with your index fingers and thumbs touching.
c) It should form a diamond.
d) Slowly lower your body to the mat with your elbows widening out to the sides.
e) Using your triceps, press your arms back up to straighten.
9. Chaturanga Push Up
a) Get into a high plank position with your shoulders directly over your wrists and your body in a straight line.
b) Lower your body towards the mat while keeping your knees and thighs lifted like you would in a standard push-up.
c) Roll your body forward to the top of your feet with your chest forward and your back arched.
d) Roll your body back to a high plank.
10. Up-Down Planks
a) Get into a high plank position with your shoulders directly over your wrists and your body in a straight line.
b) Keep your hips as still as possible, and bring your right arm down to a forearm plank and then your left arm.
c) Put your right hand on the mat and press back up to a high plank, followed by your left arm.
11. Chair Dips
a) Sit on a chair and place your hands on it with your fingers facing the front.
b) Extend your legs out in front of you at hip-distance apart with only your heels touching the floor.
c) Bending at the elbows, lower your body towards the floor until your elbows form a 90-degree angle.
d) Press your body back up using your triceps to straighten your arms.
Thus, these are the exercises that you must do to bring in a healthy tricep arm. Horseshoe tricep exercise too is very good and if you want, you can inculcate these exercises in your daily life. Also, these parts of head tricep exercises are good, and you must do them on a daily basis. Daily movement of muscles is healthy for the body. Thus, take this into proper consideration.
Conclusion
Therefore, one should by all means integrate lateral head exercises as they are good for the triceps. Inculcating these into the daily workout routine brings in a lot of benefits. Some of them include increased blood flow, feeling energetic, a high rate of metabolism, and what not. These clearly, by all means show how important inculcating the exercises of the tricep are. It is also known to improve the definition of a person on the basis of its appearance. This in the long run, brings in great benefits as it uplifts the confidence too. Thus, exercising on a daily basis with special emphasis on the triceps will bring around a very well-rounded and thus, create an impressive physique.
FAQ’S
1. What are triceps exercises?
Ans: Triceps exercises are known to target the triceps brachii muscle. It is located at the back of the upper arm. These exercises typically involve movements that extend the elbow joint. These include pushdowns, dips, and overhead extensions.
2. Why are triceps exercises important?
Ans: Triceps exercises are significant for overall arm strength and aesthetics. They contribute to pushing movements in daily activities and sports. It also enhances arm definition, and ensure balanced muscle development with the biceps.
3. How often should I train my triceps?
Ans: The triceps, like any muscle group, benefit from regular training. However, adequate rest is also required for recovery. You should aim to train triceps 2-3 times per week with at least one day of rest between sessions.
