We’re discussing triceps today. More specifically, the medial head. We are looking into the best exercise for triceps medial head and more.

When we dive into the world of arm workouts, it’s easy to get caught up in the quest for bigger biceps. But if you’re aiming for truly impressive arms, you can’t overlook the triceps, especially the medial head. This part of your arm might not get the fame or attention it deserves, but it’s absolutely crucial for that sculpted, powerful look that turns heads at the gym and beyond.

But here’s the thing: while you can’t isolate this muscle entirely, certain exercises can put it front and center, ensuring it gets the workout it needs to grow strong and visible.

In this guide, we’re not just going through the motions. We’re zeroing in on the best exercises for medial head of tricep. From the precision of underhand triceps cable pushdowns to the foundational strength built by bench dips, we’re covering all the bases. Including isolation and compound exercises.

Before we get started with exercises for medial tricep head, let’s learn a bit about the anatomy of the triceps.

Basic Triceps Anatomy

The triceps, or triceps brachii, is a crucial muscle group located at the back of the upper arm. Responsible for elbow extension.

Triceps is composed of three distinct heads: the long, lateral, and medial heads, each playing a unique role in arm movement and aesthetics.

The long head, the largest, originates near the shoulder and contributes to the arm’s silhouette.

The lateral head, known for its strength and fast-twitch muscle fibers, gives the arm its width.

The smallest, the medial head, is nestled at the arm’s back, near the elbow, and is rich in slow-twitch fibers, making it essential for endurance and stability during movements.

Together, these heads work in harmony to extend the forearm, stabilize the elbow, and contribute to the well-defined “horseshoe” shape of a fully developed tricep muscle.

Importance of Incorporating Medial Head Tricep Exercises

Targeting the medial head of the triceps is crucial for several reasons.

Firstly, it plays a key role in stabilizing the elbow joint, which is vital for both everyday movements and performing exercises with proper form. This stability is essential for lifting heavier weights and preventing injuries.

Secondly, the medial head contributes to the overall aesthetics of the triceps, helping to create a more balanced and proportionate upper arm. Although it may not be as visible as the long and lateral heads, its development is necessary for achieving that coveted horseshoe shape of the triceps.

Lastly, focusing on the medial head can enhance your arm’s endurance capabilities, given its higher proportion of slow-twitch muscle fibers. This can lead to improved performance in both high-repetition exercises and daily activities that require sustained arm use.

So, if you’re ready to shake up your routine and give your triceps the spotlight they deserve, you’re in the right place. Let’s embark on this journey to unlock the full potential of your triceps and sculpt the strong, balanced arms you’ve been working towards.

 

Exercise for Triceps Medial Head – 9 Best Moves

 

Reverse Grip Cable Pushdown

What Are They?

My personal favorite to target the medial head. Reverse grip cable pushdowns are a unique twist on one of the classic tricep workouts – the tricep pushdown. This targets the triceps with a focus on the medial head.

How to Do Them:

• Attach a straight bar or an EZ bar to a high pulley machine.
• Stand facing the machine, grip the bar with your palms facing up (underhand grip), shoulder-width apart.
• Keep your elbows pinned at your sides, upper arms stationary.
• Push the bar down until your arms are fully extended by your sides.
• Slowly return to the starting position, allowing your forearms to move while keeping your upper arms still.

Why They’re The Best:

• They specifically target the medial head of the triceps, which is crucial for elbow stability and a proportional arm appearance.
• By keeping your elbows at your sides and using an underhand grip, you can target this specific area effectively.
• The underhand also grip reduces stress on the elbows, making it a safer option for those with joint concerns.

Tips for Success:

• Focus on keeping your elbows close to your body to maximize the engagement of the medial head.
• Ensure a full range of motion for maximum effectiveness, fully extending and then slowly controlling the weight back.

Reverse grip cable pushdowns are an excellent exercise for those looking to strengthen and define the medial head of their triceps, contributing to overall arm aesthetics and function. Even though reverse grip cable pushdown does wonders to the medial head of the triceps, there are a list of other exercises that work the medial head along with the lateral and long heads.

 

Rope Triceps Pushdowns

What Are They?

A key exercise for targeting the triceps, using a rope attachment on a cable machine to enhance arm strength and definition.

How to Do Them:

• Attach a rope at the highest setting of a cable machine.
• Stand facing the machine, feet slightly apart, leaning forward a bit for balance.
• Hold the rope with a neutral grip (palms facing each other).
• Keeping your elbows at your sides, push the rope down until your arms are fully extended.
• Pause at the bottom, then slowly return to the start.

Why They’re Great:

• Targets all three heads of the triceps for balanced muscle development.
• The rope allows for a range of motion and wrist positioning that bar attachments can’t offer.

Tips for Success:

• Keep your elbows fixed to your sides to ensure the triceps are doing the work.
• Experiment with spreading the rope at the bottom of the movement for extra triceps activation.
• Start with a weight that allows you to maintain proper form to avoid elbow strain.

Rope triceps pushdowns are a versatile and effective way to build stronger, more defined triceps, making them a must-have in your arm workout routine.

 

Reverse Grip Floor Press

What Are They?

The reverse grip floor press is a twist on the classic bench press that targets your triceps, especially the medial head, with an underhand grip.

How to Do Them:

• Lie down on the floor and position a barbell above you, similar to how you would for a bench press.
• Grip the bar with your palms facing towards you, which is the reverse of the usual grip.
• Keep your legs straight or bent at the knees, whichever feels more comfortable.
• Press the bar up until your arms are fully extended, but don’t lock your elbows.
• Lower the bar back down slowly, keeping control and focusing on the triceps’ tension.

Why They’re Great:

• This exercise specifically targets the medial head of your triceps, helping to build strength and improve arm stability.
• It is particularly beneficial for those with shoulder issues, as the floor limits the range of motion, reducing stress on the shoulders.

Tips for Success:

• Make sure to keep your elbows close to your body to maximize the engagement of the triceps.
• Focus on slow, controlled movements to enhance muscle engagement and prevent injury.

The reverse grip floor press is an excellent exercise for those looking to strengthen their triceps and improve upper body stability, all while being mindful of shoulder health.

 

Reverse Grip Dumbbell Press

What Are They?

Think of the reverse grip dumbbell press as a clever twist on the classic dumbbell press. By flipping your grip, you shift the focus more onto your triceps, especially the medial head, while also engaging your upper chest.

How to Do Them:

• Start by sitting on a flat bench with a dumbbell in each hand, palms facing up towards you.
• Lie back and push the dumbbells up so they’re above your chest, still with your palms facing towards you.
• Lower the dumbbells towards your chest, keeping the movement smooth and controlled.
• Push the dumbbells back up to the starting position, focusing on using your triceps and chest.

Why They’re Great:

• This exercise is a double win: it not only helps in sculpting your triceps but also takes some pressure off your elbows and shoulders.
• It is a fantastic way to add variety to your workout and target your muscles from a different angle.

Tips for Success:

• Keep your wrists straight throughout the exercise to avoid strain.
• Don’t rush the movement; the slower you go, the more you’ll feel it in your triceps.
• If you’re new to this, start with lighter weights to get the hang of the grip and movement.

Reverse grip dumbbell presses are your secret weapon for building stronger triceps and shaking up your upper body routine. Give them a try and feel the difference!

 

Overhead Triceps Extension

What Are They?

Overhead triceps extensions are a fantastic exercise for beefing up your triceps, giving you that sought-after arm definition. Using an EZ-Bar helps make the grip more comfortable, reducing strain on your wrists and elbows.

How to Do Them:

• Stand up straight with your feet shoulder-width apart and a slight bend in your knees.
• Grab an EZ-Bar with an overhand grip and lift it above your head until your arms are fully extended.
• Keep your core tight and slowly bend your elbows to lower the bar behind your head. Go past 90 degrees for a deep stretch.
• Pause for a moment, then push the bar back up to the starting position, fully extending your arms.

Why They’re Great:

• This exercise not only strengthens your triceps but also helps stabilize your shoulders.
• The overhead motion allows for a deep stretch in the triceps, promoting more muscle growth.

Tips for Success:

• Keep your elbows from flaring out to maintain focus on the triceps.
• Lower the weight slowly to maximize the stretch and effectiveness of the exercise.
• Start with a lighter weight to ensure proper form and prevent injury.

Overhead triceps extensions are a key move for anyone looking to build stronger, more defined arms. With the right technique, you’ll see impressive gains in no time.

 

Overhead Rope Cable Triceps Extension

What Are They?

Overhead rope cable triceps extensions are a killer exercise for hitting all three heads of your triceps, with a special shoutout to the medial head. This move uses a rope attachment to let you grip it naturally, easing off any unnecessary strain.

How to Do Them:

• Hook a rope attachment to the bottom setting of a cable machine.
• Turn your back to the machine, grab the rope with both hands, and hold it over your head. Your palms should face each other.
• Bend at your elbows to lower the rope behind your head, keeping your upper arms still.
• Push the rope back up, extending your arms fully but without locking your elbows.

Why They’re Great:

• This exercise stretches your triceps big time, which is great for muscle growth.
• The neutral grip from the rope makes it comfy for your wrists and elbows, so you can focus on trashing your triceps.

Tips for Success:

• Keep your elbows pointed forward and don’t let them flare out to keep the tension on your triceps.
• Go for a full range of motion to make the most of the stretch and contraction in each rep.
• Start with a weight that lets you keep good form but still challenges your triceps.

Overhead rope cable triceps extensions are a top-tier exercise for building those triceps, especially if you’re after that full, bulging look. Give them a go and watch your arms grow!

 

Cable Concentration Triceps Extension

What Are They?

Cable concentration triceps extensions are a fantastic way to work on your triceps one arm at a time. This helps you focus on each arm’s strength and can help fix any imbalances.

How to Do Them:

• Attach a D-handle to a high pulley on the cable machine.
• Stand next to the machine and grab the handle with the hand farthest from it, using an underhand grip. If your left arm is next to the cable machine, you should grab the handle with your right hand and vice versa.
• Kneel on the floor so that you’re half-kneeling, with the knee closest to the machine down.
• Press your working arm’s elbow into your inner thigh to keep it stable.
• Extend your arm fully, focusing on squeezing your tricep at the bottom of the movement.
• Slowly return to the starting position, keeping the movement controlled.

Why They’re Great:

• This exercise targets all three heads of the tricep, with a special emphasis on the medial head.
• It’s perfect for focusing on slow, controlled movements that really work the muscle.

Tips for Success:

• Make sure to keep your elbow stationary to isolate the tricep effectively.
• Use a weight that allows you to perform the exercise with proper form but is still challenging.
• Don’t rush the reps. The slower you go, the more you’ll feel the burn.

Cable concentration triceps extensions are a must-try if you’re looking to even out your arm strength and give your triceps a thorough workout.

 

Bench Dips (Palm Out)

What Are They?

Bench dips with palms facing out are a variation of the classic bench dip exercise. This tweak targets your triceps differently, emphasizing the medial head.

How to Do Them:

• Sit on the edge of a bench or chair with your hands next to your hips. Rotate your palms so they face outward, away from your body.
• Extend your legs forward and lift your body off the bench, balancing on your hands.
• Slowly lower your body by bending your elbows until your arms form a 90-degree angle.
• Push back up to the starting position by straightening your arms, focusing on using your triceps.

Why They’re Great:

• This exercise targets the often-neglected medial head of the triceps, contributing to a more balanced arm development.
• It’s a versatile workout that can be done almost anywhere, requiring no special equipment.

Tips for Success:

• Keep your body close to the bench to maximize the work your triceps have to do.
• Adjust the difficulty by changing the position of your feet: closer for easier, further away for harder.
• Ensure your movements are controlled, especially when lowering your body to prevent any strain on your shoulders.

Bench dips with palms facing out are an excellent way to spice up your triceps routine, ensuring you target all parts of the muscle for a well-rounded arm workout.

 

Diamond Push Ups

What Are They?

Diamond push ups are a bodyweight exercise that amps up the challenge and focuses on your triceps more than standard pushups. By positioning your hands to form a diamond shape, you target the triceps intensely.

How to Do Them:

• Start in a plank position with your hands close together under your chest.
• Touch your thumbs and index fingers together, forming a diamond shape.
• Lower your body towards the ground, keeping your back straight and elbows close to your body.
• Push back up to the starting position, focusing on using your triceps.

Why They’re Great:

• They put a significant emphasis on the triceps, especially the medial head, helping to build strength and definition.
• This exercise also engages your chest and shoulders, making it a comprehensive upper body workout.

Tips for Success:

• Keep your body in a straight line from head to heels to engage your core and maximize the workout’s effectiveness.
• If you find the exercise too challenging at first, modify it by dropping your knees to the ground.
• Focus on form over quantity. Quality reps where you fully engage your triceps are more effective than rushing through the set.

Diamond push ups are a versatile and effective way to strengthen and define your upper arms, making them a valuable addition to any workout routine.

Honorable Mentions:

• Skull Crushers
• Close Grip Bench Press

So, there you go guys. We have come to the end of our list.

 

Wrapping up: Exercise for Triceps Medial Head

Alright, let’s wrap this up with a bang! We’ve dived deep into the world of triceps, shining the spotlight on the unsung hero of swole arms – the medial head. From the sleek reverse grip cable pushdowns to the mighty diamond pushups, we’ve covered the top exercises that promise to beef up those triceps like never before.

Here’s the deal: to get those arms looking sharp and defined, it’s not just about pumping up your biceps. Nope, your triceps need love too, especially that stealthy medial head. It’s the secret ingredient for that full, rounded arm look that turns heads and raises eyebrows.

So, what’s next? It’s time to hit the gym with these exercises up your sleeve. Remember, it’s all about sticking with it, nailing that form, and pushing yourself a bit more each time.

And hey, if an exercise feels too tough at first, no sweat – modify it, keep at it, and you’ll get stronger. In the end, it’s about more than just looking good. It’s about feeling powerful, capable, and ready to take on the world, one tricep extension at a time. So let’s get those triceps fired up and show the world what you’re made of.

Your journey to badass arms starts now – let’s crush it!