The lateral head of your triceps forms the horseshoe shape of this muscle group. The lateral head is located on the outward facing part of your humerus bone in your upper arms. Press-down and kick-back triceps movements recruit the lateral head of your triceps. Equipment at public facilities or common household items are sufficient for performing exercises that build up the outside part of your triceps muscles.
Modified Bench Dip
Sit up straight with your back up against the foot of your bed or a firmly planted chair or stool. Extend your legs on the floor straight out in front of you with your toes pointing up. Bend your elbows to place your hands on the edge of the bed frame, chair or stool. Raise your bottom off the floor by extending your arms. You may need to start this move by lowering your bottom to the floor if your chair or bench is high off the ground. Lower your body until you feel a slight stretch in your chest.
Close-Grip Push-up
Perform close-grip push-ups almost anywhere you can lay face down on an even surface for a free triceps-building workout. Lay prone on the floor and place the palms of your hands face-down on the floor and level with your chest. Position your hands shoulder-width apart or closer together. Push up with your triceps by extending your arms to position your body up off the floor and keep the length of your body straight. Complete one repetition by bending your arms to lower your body to the floor and pushing back up.
Suspended Triceps Extension
Use a secure bar suspended below waist-level for triceps extensions, such as the climbing rungs on monkey bars in a public park. Grip the rung with your hands shoulder-width apart or narrower. Slide your feet several feet back away from the rail while using the rung to keep you balanced. Keep your body straight and let your arms and the balls of your feet support your weight. Extend your arms out from your chest to raise your body away from the rail in a push-up fashion. Lower your body by bending your elbows to meet your chest with the rung.
Triceps Dip
Stand in between the edges of two benches or the backs to two firmly planted chairs. Position the chairs so that they are relatively close to the sides of your body. Grip each bench or chair back on either side of your body to hold your body weight. Place your heels out in front of you with your knees slightly bent. Lower your body toward the floor by extending your arms until your elbows point back. Extend your arms to push your body back up when you feel a slight stretch in your chest.
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