Lateral Head of the Triceps Brachii

Comments

The triceps, as they are commonly known, is a shortened term used to describe the triceps brachii, which is located at the back of the arm. Triceps in Latin means ‘three heads’, and brachii ‘of the arm’.

The lateral head of the triceps brachii is located on the outer part of the arm, mainly responsible for the classic horse shoe like appearance.

The triceps brachii plays a crucial role in many sports where overhead hitting and throwing are required. Development of the triceps brachii can be key for many people who participate in sports in which the extension of the elbow is required.
Exercises that stimulate the triceps brachii can be viewed in the exercise section to the right.

The triceps brachii will be recruited during pressing compound exercises, such as dips, bench press, and shoulder pressing. For this reason some people opt not to directly isolate the triceps brachii, but instead rely on compound work to stimulate the muscle. Push day on the classic Push, Pull, Leg split will stimulate the triceps brachii effectively, being a synergists (aid to the lift) for the compound pressing actions.
The triceps brachii is also noted to be recruited with shoulder adduction, such as with some rowing, and pull-up variations.

For those who wish to directly target the triceps brachii then exercises can be viewed in the exercise section to the right.
6-12 reps should provide optimal results in terms of hypertrophy, providing sufficient time under tension (TUT). The triceps brachii has been shown to contain a high ratio of type ii fibres to type i fibres.
If however strength and power is the primary goal then the triceps brachii will likely be best stimulated via pressing and other compound exercises, where 1-5 reps can be incorporated successfully, such as narrow grip bench press. This will provide stimulation of the type iiB fibres and neural adaptations of the nervous system.