To target the lateral head of the tricep, you can incorporate exercises like close-grip bench press, tricep dips, tricep kickbacks, and cable pushdowns. Isolation exercises like these, alongside compound exercises like diamond push-ups, can effectively stimulate the lateral head.
You do pushdowns. Maybe dips. Still no change. That’s the problem.
The lateral head needs its own focus. Right angles. Right moves. No cheating. No guessing.
This guide gives you the best ones. Simple. Straightforward. Do these, and you’ll feel it—finally.
The lateral head is the most visible part of your triceps. It’s key for arm shape and definition. These are the exercises that target it best.
Why it works:
It loads the triceps heavy. And the close grip shifts tension to the lateral head.
Quick tip:
Keep your elbows in. Don’t let them flare out. Bar should touch lower chest.
Why it works:
No momentum. No cheating. Just clean squeeze on the lateral head.
Quick tip:
Use light weight. Pause at the top. Control every rep.
Why it works:
Bodyweight move that targets the triceps hard. Outer head gets a deep stretch.
Quick tip:
Keep your back close to the incline flat bench. Go low. Don’t rush the reps.
Why it works:
It’s direct. Tension stays on the outer head the whole way down.
Quick tip:
Lock your elbows. Push straight down. No swinging.
Why it works:
More resistance. Bigger stretch. Strong tension on the lateral head when upright.
Quick tip:
Stay vertical. Don’t lean forward (that hits chest). Focus on elbow drive.
Why it works:
This angle isolates the outer head more than most people expect. Clean and tight.
Quick tip:
Pull across the body, not down. Keep elbow fixed. Go slow.
You don’t need to overcomplicate tricep training. Just pick a combination that fits your goal. Strength, shape, or bodyweight—you’ve got solid options below.
| Combo Type | Exercise | Sets | Reps | Notes |
|---|---|---|---|---|
| Strength Combo | Close-Grip Bench Press | 4 | 6–8 | Go heavy. Keep elbows tucked. |
| Triceps Dip | 4 | 8–10 | Stay upright. Lock out at the top. | |
| Shape Combo | Cable Tricep Pushdown | 3 | 10–12 | Focus on squeeze. No momentum. |
| Chest-Supported Tricep Kickback | 3 | 12–15 | Light weight. Full pause at the top. | |
| Cross-Body Tricep Extension | 3 | 12–15 | Elbow still. Slow and clean reps. | |
| Bodyweight Combo | Bench Dips | 3 | 10–15+ | Deep stretch. Stay close to the bench. |
| Triceps Dip | 3–4 | 8–12 | Control every rep. No chest lean. |
Pick one combo and add it to your next push day. Stick with it for a few weeks—you’ll start to see that outer tricep line show up. Clean form, right angles, no junk reps. That’s what builds definition.
I’m Max Lane, a dedicated fitness professional and the content strategist behind Inpek Fitness. With over ten years of hands-on experience in the fitness and gym equipment industry, I bring a practical and insightful perspective to every article I write. My background in strength training and commercial gym solutions allows me to dive deep into the mechanics and benefits of Pin Loaded Machines, Plate Loaded Machines, Multi Function Gym Machines, Gym Multi Stations, and Free Weights. Whether you’re managing a fitness facility or striving to improve your own performance, my goal is to deliver clear, actionable insights that help you succeed. Outside of writing, I’m passionate about weightlifting, staying active, and discovering new ways to push the boundaries of modern fitness.
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