Use the decline position for exercises such as close-grip bench presses, close-grip push-ups, and skull crushers. Related: 10 Best Bodyweight Triceps Exercises At Home 10 Best Lateral Head Tricep Exercises 1. Dumbbell JM press One of the top lateral head tricep exercises for women and men to increase your lockout strength for bench presses.. Triangle Push-ups. Diamond Pushup. Your tricep exercises need Triangle Push-ups. This move works both the lateral head and long head of your three-part tricep muscle, as stated in Important Facts. Put your hands close together on the ground, pointing inward to make a triangle shape with your fingers and thumbs.
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Push Down, This exercise will hit all three heads of the tricep with mainly a focus on the
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3 sets of 12 reps @RPE 7-8. 5. Dumbbell French Press. The dumbbell French press is one of the lateral head tricep dumbbell exercises has several variations (using bands, dumbbells, or machine) but isolates the triceps, specifically the lateral head, to a greater degree.. 2 sets of 15-20 Cable tricep pushdowns on the triceps rope. 3 supersets of 10 med ball chest throw straight into 10 dumbbell bench press. For a full-body workout, you just need to squat first, do your heavy bench press, then perform a lighter Romanian deadlift, face pulls, and core after the lighter triceps exercises.
