Developing the outside head of your triceps muscles helps you create the illusion of having bigger, more powerful arms. Using free weight exercises to target the triceps forces your muscles to stabilize the weight throughout the full exercise range of motion. This places increased stress on the outside triceps, promoting gains in both muscle strength and growth. Consult a physician before starting a resistance training regimen.
Anatomy
The triceps, or triceps brachii, muscle consists of three separate heads. The lateral head runs along the outside portion of the triceps while the long and medial head span the inner portion of the upper arm. The triceps is recruited when you extend your elbows or your shoulders, or pull your upper arms down to the side of your body, mimicking a chinup motion. Developing the outside, or lateral, head of your triceps improves your performance with the bench press and chin up exercises as the triceps is recruited during each movement.
Close Grip Bench Press
Close grip bench presses are a compound movement that effectively target the outer head of your triceps, helping add width to your upper arms. The movement is similar to a traditional bench press but you must position your hands approximately 6 to 8 inches apart to keep the stress on your triceps muscles, as adopting a wider grip primarily targets your chest. One potential drawback of the close grip bench press is that you need to train with a spotter. Do four sets of 12 repetitions and rest for 45 seconds between sets to strengthen your triceps.
Dumbbell Kickbacks
Dumbbell kickbacks add definition and muscle mass to the outer portion of your triceps. Train with a light weight to ensure you use the proper form and avoid any swinging or jerking motions which could injure your back. Keep your back straight and arms close to the body to place a strong emphasis on your triceps muscles. You don't need a spotter but it helps to have a training partner observe your exercise form. Perform four sets of 12 repetitions, resting for 45 seconds between sets.
Tips
You can do cable pushdowns, dips, overhead rope extensions and one arm pushdowns as machine alternatives to develop the outer head of the triceps. Warm up with five minutes of brisk jogging to bring blood into the muscles and stretch for five minutes pre- and post-workout to increase your flexibility and reduce the risk of injury.
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