How to exercise the lateral head of the triceps? How to exercise the lateral head of the triceps

How to practice the lateral head of the triceps? Exertial training method of triceps

From human anatomy, there is an lateral head on the outside of the back of the upper arm, with a long head and an inner head on the inside. Among them, the lateral head is the most exposed. Fully developed this part helps to increase the visual width of the upper body and depicts the horseshoe-shaped effect on the side of the triceps. However, it is difficult for this part to participate in force. Many people experience internal soreness on the triceps after high-intensity training sessions, and the lateral reaction is not obvious, so it is known as "the lazy side of the triceps".

How to strengthen the training of the lateral head of the triceps?

The first choice is the barbell neck front half press, which is similar to the ordinary front neck press. But only do the second half of the journey starting from the forehead, and pay attention to the tip of the elbow facing out. Electromyography studies show that this movement has the strongest stimulation to the fibers of the lateral ceps. The famous strength training authority Charles Polykuen believes that this movement is the best movement to develop the lateral head of the triceps, and has specially designed it for the movement.

Environmental tip: Place the barbell on the squat stand, the height of the insertion rod is level with the hairline; choose an inclined stool, adopt a sitting position, and adjust the back of the stool to a position of 80 to 90 degrees to prevent the body from leaning forward. The entire movement adopts a narrow grip distance and is similar to the second half of the forward push of the barbell neck, pay attention to keeping the tip of the elbow facing out.

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