How to train the lateral head of the triceps

The lateral head of the triceps brachii is located roughly on the outside of the back of the upper arm, so we call it the lateral head. Friends who exercise regularly should all know that when exercising the triceps, the medial head can often feel very sore, but the lateral head rarely has this problem. This is because the lateral head is difficult to be involved in the exercise. Here is a guide to training the lateral head of the triceps.

Here are some lateral head training methods:

1. Half press in front of the neck. The movement is similar to a normal front neck press, but only do the second half of the movement from the forehead, and make sure your elbows point outward. Electromyographic studies have shown that this movement stimulates the lateral head muscle fibers most strongly.

Action essentials: Place the barbell on the squat rack with the bar at the same height as your hairline; choose an incline bench, sit down, and adjust the back of the bench to 80 to 90 degrees to prevent your body from leaning forward. The entire movement uses a narrow grip and is similar to the second half of the barbell front neck press. Pay attention to keeping the elbows facing outward. When approaching the lowest position, you can lightly touch the barbell on the insert rod, but still keep your arms tense and hold the position statically for 2 to 4 seconds, then push upward. At the highest position of the movement, keep the elbows facing outward and perform enhanced contraction.

2. Dumbbell supine arm extension. Lie on your back on a bench, holding dumbbells in both hands (or one hand), with your palms facing each other, your elbows always pointing to the ceiling, and using it as an axis, lower the dumbbells in a controlled manner: to your face, then move upward to the peak contraction position. You can slightly rotate your wrists to squeeze the outside of the triceps.

The above introduces in detail two training methods for the lateral head of the triceps. I hope it can serve as a reference for friends who love fitness when they are exercising. Here I would also like to remind all my fitness friends that only by following the correct method step by step can you effectively exercise the triceps, otherwise it is very likely to cause muscle soreness and weakness.