The tricep muscle of the upper arm is made up of the medial, long and lateral heads. In leaner individuals, these muscles are readily visible and resemble a horseshoe when in a flexed or contracted state. The lateral head is the thick muscle situated toward the outside of the arm. Although any "pushing" exercise with the arms will incorporate the triceps, a few primarily will target the lateral head of the triceps.
Single-Arm Reverse Pushdowns
This exercise probably emphasizes the lateral head of the triceps better than any other. Perform this move with a cable-pulley machine. Secure a single-handled attachment to the upper pulley. Grasp the handle and begin with your arm at a 90-degree angle. The palm should be supinated, or facing up. Tuck your elbow into your side. Push down and extend the arm to a point at which the hand is positioned near the thigh. Slowly return back to the starting position and repeat.
Tricep Kickbacks
The tricep kickback move is primarily done using a dumbbell, although it is possible to execute it with a cable-pulley machine. Essentially, you will hold a dumbbell in one hand and bend over from the waist. You can support yourself by placing your free hand on a bench, if necessary. Bring the arm holding the weight up to a 90-degree angle. Tuck the elbow as close as possible into the side. Keeping the elbow high, extend the arm so that the dumbbell is behind the body. Return to the start position. Avoid swinging the weight -- and creating momentum -- by using slow, controlled movements.
Tricep Pushups
The set-up for the tricep pushup is similar to the traditional pushup. The difference is hand placement. The hands are moved in closer together to emphasize the triceps. The closer the hands, the better the tricep isolation. Position the hands so the thumbs are touching to really target the lateral tricep heads.
Rope Pushdowns
Rope pushdowns are performed at the cable-pulley machine. Secure a rope attachment to the upper pulley of a cable machine. Facing the machine, grab a handle in each hand. Press elbows into your sides and attempt to keep them stable. Push the rope down and flare hands out to the sides at the bottom of the move. It is important to keep the elbows into the sides to emphasize the lateral tricep heads.
References
- "Strength Training Anatomy (third edition)"; Frederic Delavier; 2010
- "The New Rules of Lifting"; Lou Schuler and Alwyn Cosgrove; 2006
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