How to Outer Triceps Training, Step-by-Step | Tutorial Guide

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How to Do Outer Triceps Training

Our goal is the outer triceps, respectively, our task is to add all the exercises that will workouts the outer tricep bundle.

Triceps Workout
How to Do Triceps Workout

2/3 of the volume of the arms sets the triceps and only one-third – the biceps. Accordingly, the triceps muscle of the shoulder becomes a priority for us.

Although the triceps consist of three heads: lateral head (outer), medial, and long head it has one tendon, respectively, when we extend the arm at the elbow joint, the entire muscle contracts, not some separate bundle.

Table of Contents:

Step-by-Step Instructions:

How to Pump the Lateral (outer) head of the Triceps?

Your triceps actually includes three heads: long, medial, and lateral (outer triceps). The largest of these is the lateral head. The lateral head is the outer and farthest of all.

Seen from the front, with sufficient development, the lateral head of the triceps contributes to the curvature of the upper arm and confirms that you have a wide build.

Our goal is to make the lateral head as large as possible. I’ll walk you through how to pump up your outer triceps bundle and show you exercises that target as accurately as possible and strategies that work, whether that’s your weak area or you just want to add strength.

It is not possible to completely isolate the lateral head. However, this does not mean that we cannot find a way to divide the workout into working out the outer head and the inner head.

Step-by-Step Instructions:

1) French Bench Press

The French bench press is one of the most effective basic outer triceps training for the outer triceps. Here is in great detail about the technique of performing the French press.

How to French Bench Press
How to Do French Bench Press


  1. To complete this exercise, you need a Z-Barbell and a bench for the press.
  2. Lie on a bench, grab a barbell or ask a spotter to give the bar.
  3. Begin to bend your elbows and lower the barbell to your forehead.
  4. Return to starting position.
  5. Do 3-4 sets, 10-12 reps.

| Read more about French Press

2) Crossover Triceps Extension

In this exercise, the load is shifted to the outer triceps head by pronating the hands, rotating them inward. This will be maximized with the rope handle, which is attached to the upper block of the crossover.


  1. Set the required operating weight, which should be moderate, and secure the rope handle.
  2. Grab the edges of the handle, look ahead. Place your feet across the width of the pelvis, slightly bending your knees and tilting your torso forward, thus relieving unnecessary stress on the joints and spine.
  3. Next, press your elbows to the body on the sides, fixing their position throughout the entire approach.
  4. With an exhalation, fully unbend your elbows, moving your hands to the sides of the body.
  5. As you exhale, slowly bend your elbows and return your forearms to just above parallel with the floor.
  6. Do not swing your torso, perform the approach to muscle failure.

3) How To Do The Triceps Kick-Back

To perform this technique, you need a bench and a dumbbell. With the help of a small technical nuance, it is possible to create an excellent load on the lateral (outer) and medial triceps head, even with a small dumbbell weight.

How to Triceps Kickback
How to Do Triceps Kickback



  1. Place your left knee and left palm on the bench with your torso horizontal to the floor.
  2. Hold a dumbbell in your right hand, and rest your right foot on the floor.
  3. Raise the elbow of the working arm and fix the shoulder at the level of the body in a horizontal position. Freely lower your forearm perpendicular to the bench.
  4. With an exhalation, fully straighten the elbow joint, squeeze triceps at the top point, and expanding the palm to the ceiling.
  5. Slowly and concentratedly, while inhaling, lower the dumbbell to its original position, perpendicular to the shoulder.
  6. Repeat the same on the second side.

| More About The 5 Best Outer Biceps Training 

4) Parallel Bar Dips

For more trained athletes, push-ups on the uneven bars will be an excellent way to work out the desired triceps head. The essence of their effectiveness is in the elbows spaced relative to the body.

How to Parallel Bar Dips
How to Do Parallel Bar Dips


  1. Place your palms on the bars, straightening your arms at the elbows.
  2. As you inhale, slowly bend your elbows and lower yourself down, bringing your elbows to about a 90-degree angle. You don’t need to bend your joints too much. You can tilt your body forward a little.
  3. With an exhalation, squeeze out and straighten your elbows with the force of the triceps.

5) Reverse push-ups

A great exercise to do at home or outdoors without requiring any special equipment. To complicate the load on the hips, you can hold the weighting plate on your legs.



  1. Turn your back to a bench or stool, place your palms on the edge of the bench, clearly under the shoulder joints. Place your torso close to the bench.
  2. Place your heels on the floor. With straight legs, push-ups will be more difficult, with bent legs, it will be much easier.
  3. As you inhale, bend your elbow joints and lower your pelvis to the floor. Bring the elbow angle to about 90 degrees.
  4. With an exhalation using the triceps, return the torso to its original position, fully straightening the elbows

6) Bench Press Narrow Grip

This is a basic multi-joint and rather a traumatic exercise, during which it is important to have strong ligaments of the elbow joints. The triceps outer training is performed on a bench press with barbell racks.

How to Bench Press Narrow Grip
How to Do Bench Press Narrow Grip


  1. Lie on a bench with the bar above eye level.
  2. Grasp the barbell with your palms at a distance slightly wider than your shoulder joints.
  3. Push the bar up and remove the bar from the racks, straightening your arms in an upright position.
  4. As you inhale, bend your elbows and lower the bar to your lower chest, just above your solar plexus, bringing your elbows as close as possible to your torso.
  5. With an exhalation, press up and with the effort of the triceps return the arms to an upright position over the shoulder joints, fully straightening the elbows.


Today we examined 6 exercises for the outer triceps beam, perform these exercises 1-2 times a week, triceps training is best combined with biceps training, Arnold Schwarzenegger loved to perform such combined training. Do 3-4 sets, 10-12 reps.

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