How do you build your outer tricep?

How do I get bigger outer triceps?

8 Best Lateral Head Tricep Exercises for Bigger Arms

  1. Weighted or Bodyweight Dips.
  2. Tricep Pushdowns with a Bar.
  3. Diamond Push-Ups.
  4. Dumbbell Crush Press.
  5. Medicine Ball Overhead Throw.
  6. Close Grip Bench Press.
  7. Kettlebell Floor Press.
  8. EZ Bar Skull Crushers.

What exercises work the different tricep heads?

That means dips, kickbacks, and overhand-grip press-downs are all good choices for targeting the lateral head. Of course, some exercises like skullcrushers position your arms at an in-between position, perpendicular to your body, so they focus on both the long and lateral heads.

Which tricep head do skull crushers work?

Skull Crushers Muscles Worked

Lowering the bar to your forehead primarily works the medial and lateral heads of the triceps. These are the muscles on the inside and outside of the back of your arm. While lowering the bar over your head works primarily the long head of the triceps.

Do pushups work tricep?

Push-ups target the chest, shoulders, and triceps and work your core, back, and legs.

Which head of tricep is biggest?

The long head of the triceps is the largest of the three triceps heads and thus contributes most to the overall size of your triceps. That’s why if you want to build big arms, it’s wise to include exercises that emphasize the long head in your training.

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What head of the tricep does dips work?

Dips equally work the long head and lateral head of your triceps with the medial head kicking in at the top of the movement. Ensure you emphasize your triceps by keeping your body upright as you perform the exercise. Leaning forward emphasizes your chest and shoulders.

How do you build the medial tricep head?


  1. Close Grip Bench Press: 4 sets of 8-6 reps.
  2. Overhead Rope Cable Extensions: 3 sets of 10-15 reps.
  3. Straight Bar Cable Pushdowns: 3 sets of 15-10 reps.
  4. Diamond Push Ups: 3 sets to failure.