Top 9 Medial Head Tricep Exercises for Sculpted and Strong Arms

In the quest for stronger, more visually appealing arms, and enhanced performance in push-related activities, the triceps often steal the spotlight. However, within this crucial muscle group lies a component that deserves special attention – the medial head of the triceps. Its targeted training goes beyond aesthetics, playing a pivotal role in arm strength, stability, and overall upper body harmony.

Strong, sculpted triceps are the holy grail for fitness enthusiasts looking to build impressive arms. Among the three heads that make up the triceps brachii muscle, the medial head plays a significant role in the overall look and power of your arm. Understanding how to target this muscle group effectively is key to achieving your arm-strengthening goals.

Incorporating medial head tricep exercises into your routine can significantly improve your overall arm strength. This boost in strength is crucial not only for daily activities but also for enhancing performance in various sports and exercises that involve pushing movements. Whether you’re looking to improve your bench press or perfect your push-ups, strengthening the medial head of your triceps is key.

The Medial Head

Before we dive into the medial head tricep exercises, it’s important to understand the role the medial head plays in your arm’s function and appearance. The triceps brachii muscle is comprised of three heads — the lateral head, the long head, and the medial head. The medial head is located on the inner side of the arm and is crucial for maintaining fullness and thickness, which are essential for a balanced and complete look in bodybuilding.

When it comes to arm strength, the triceps are the workhorses, aiding in all pushing movements. Strengthening the medial head not only helps to fill out the arms but also contributes to the power behind your pressing exercises, such as bench press and overhead press. Neglecting this muscle group can result in weak triceps, limited range of motion, and an unbalanced physique.

Triceps Anatomy

The triceps brachii, or triceps for short, is the large muscle on the back of the upper limb of many land vertebrates. It is the muscle principally responsible for extension of the elbow joint (straightening of the arm). The triceps are a massive muscle and has three different parts, or ‘heads’, which gives it the ‘tri’ from its name. Each of its three parts has its own purpose in the extension of the forearm:

• The Lateral Head is the largest and is on the outside.
• The Long Head is in the middle.
• The Medial Head is only a small part on the end and is on the inside closest to the body.

Together, these three heads work together to extend the elbow. If one or more of the heads are not trained properly, it can lead to imbalances and weaknesses in your arm strength. In this article, you will find about top 9 exercises for medial head muscle only. If you want to know all about tricep brachii, anatomy and workouts, visit here.

The Benefits of Targeting Medial Head

Focusing on medial head tricep exercises effectively target the medial head and provides several benefits:

• Increased Triceps Mass: For those aiming to build larger arms, developing the medial head is crucial.
• Enhanced Definition: Strengthening this area helps to define the horseshoe shape of the triceps.
• Improves Overall Arm Strength: A strong medial head aids in pushing movements, giving you more power and stability.
• Prevents Imbalances: Neglecting the medial head can lead to imbalances in arm strength, which can cause injuries and limit progress.

How to Implement Exercises for Tricep Medial Head

To fully implement medial head tricep exercises into your fitness routine, it is important to understand how to perform them correctly. This includes maintaining proper form, understanding the muscle group being targeted, knowing variations to adapt for your level, and incorporating them into a well-rounded training plan. Here are some tips to keep in mind:

• Proper Form: Pay close attention to form and range of motion during exercises to fully engage the medial head.
• Start with the Basics: Perfect your form and technique on basic movements before moving on to more advanced exercises.
• Incorporate Different Variations: Switching up exercises can target the medial head from different angles, preventing plateaus and promoting muscle growth.
• Include Tricep-Specific Workouts: Focusing solely on triceps once or twice a week allows for specific targeting and adequate recovery time.
• Balance with Bicep Training: Neglecting bicep training can lead to imbalances in arm strength, so make sure to include both bicep and tricep exercises in your routine.

Top 9 Medial Head Tricep Exercises

Here are tricep medial head exercises that you can add to your workout routine to really isolate the medial head and see some serious arm gains. Remember to focus on proper form and range of motion for maximum effectiveness.

Close-Grip Bench Press

The close-grip bench press is a compound movement that targets your triceps but also works your chest, shoulders, and core. It is an effective way to add strength and mass to your triceps.

How to Perform

1. Lie on a flat bench with your feet on the ground.

2. Grab the bar with your hands closer than shoulder-width apart.

3. Lower the bar to your chest while tucking your elbows in.

4. Push the bar back up to the starting position until your arms are fully extended.

5. Repeat for the desired number of repetition.

Common Mistakes to Avoid

• Flaring Elbows: Ensure your elbows are close to your sides.
• Overloading with Weight: Always prioritize proper form over heavy weights.
• Not Locking Out: Fully extend your arms without locking your elbows to engage the triceps effectively.

Variations

• Incline or Decline Close-Grip Bench Press: Changes the angle to further isolate the triceps.
• Close-Grip Dumbbell Press: Can provide more freedom of movement and balance.

Tricep Dips

Tricep dips are a body-weight exercise that can also be performed using a dip machine. It targets all three tricep heads, with a little help from the shoulders and chest.

How to Perform

1. Grip onto parallel bars with your arms straight and your body upright.

2. Lower your body until your upper arms are parallel to the ground.

3. Push back up to the starting position.

4. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

• Shoulder Elevation: Keep your shoulders down to avoid shoulder stress.
• Leg Position: Keep legs straight down if you can or bent near the ground.
• Too Much Forward Leaning: Stay upright to keep the emphasis on the triceps.

Variations

• Weighted Dips: Add weight using a weight belt to increase the challenge.
• Bench Dips: A beginner-friendly version where you keep your feet on the floor and hands on a bench.

Skull Crushers

Skull crushers, also known as lying triceps extensions, is one of the great medial head tricep exercises that isolates the tricep muscles.

How to Perform

1. Lie on a bench with a barbell or dumbbells held above your head.

2. Lower the weights toward your forehead by bending your elbows.

3. Keep your upper arms still and only move your forearms.

4. Extend your arms, returning to the starting position.

5. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

• Lowering the Bar Too Far Back: This can be dangerous and not optimal for tricep recruitment.
• Elbow Flaring: Keep your elbows in one position to isolate the triceps and prevent shoulder strain.
• Using Too Much Weight: This can lead to compromised form and shoulder issues.

Variations

• EZ-bar Skull Crushers: Use a specialized bar that’s easier on the wrists and feels more comfortable.
• Cable Skull Crushers: Maintain constant tension on the triceps throughout the exercise.

See also: 13 Best Cable Machine Exercises

Overhead Dumbbell Tricep Extension

The overhead dumbbell tricep extension is a single-joint exercise that targets the triceps. It is effective for building muscle strength and size in the backs of the arms.

How to Perform

1. Stand or sit with a dumbbell held overhead with both hands.

2. Lower the dumbbell behind your head by bending your elbows.

3. Keep your upper arms still and only move your forearms.

4. Extend your arms, returning to the starting position.

5. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

• Using Momentum: Perform the movement slowly and with control.
• Leaning Forward: Keep your back straight and avoid any lean to maintain proper form.
• Not Fully Extending: Make sure to fully extend your arms for maximal tricep engagement.

Variations

• One-Arm Overhead Dumbbell Extension: Can help address strength imbalances between arms.
• Overhead Cable Tricep Extension: Provides constant tension on the triceps throughout the movement.

Rope Tricep Pushdown

The rope tricep pushdown is an isolation exercise that focuses on the lateral and medial heads of the triceps.

How to Perform

1. Attach a rope to the high pulley of a cable station.

2. Hold the ends of the rope with both hands and face the machine.

3. Keep your upper arms stationary, push the rope down by straightening your arms.

4. Pause at the bottom of the movement and then return to the starting position.

5. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

• Using Too Much Weight: You should be able to control the full range of motion.
• Swinging the Body: This reduces the effectiveness of the exercise on the triceps.
• Elbow Flaring: Keep your elbows tucked in to your sides throughout the movement.

Variations

• Single-Arm Tricep Pushdown: Can help address strength imbalances between arms.
• Reverse Grip Tricep Pushdown: Alters the engagement of the triceps and the forearm muscles.

Close-Grip Push-Up

The close-grip push-up is one of the body-weight medial head tricep exercises that targets the triceps more than the standard push-up.

How to Perform

1. Get into a push-up position, but with your hands directly under your shoulders and slightly closer together.

2. Lower your body by flexing your elbows until your chest is just above the floor.

3. Push your torso back up to the starting position by extending your arms.

4. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

• Sagging Hips or Raised Butt: Keep your body in a straight line.
• Not Going Low Enough: For optimal triceps activation, lower your chest as close to the ground as possible.
• Elbow Flaring: Ensure your elbows stay close to your body throughout the exercise.

Variations

• Clapping Close-Grip Push-Up: Increases the challenge and incorporates power for a more explosive workout.
• Weighted Close-Grip Push-Up: Add weight using a weight vest to increase resistance.

Bench Tricep Dips

Bench tricep dips target the triceps but also work the chest, shoulders, and back.

How to Perform

1. Sit on a flat bench with your hands next to your hips.

2. Slide off the bench with your legs bent and feet together.

3. Lower your body until your upper arms are about parallel to the ground.

4. Push your body up to the starting position by extending your arms.

5. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

• Not Going Low Enough: For optimal triceps activation, you should aim to go low enough that your upper arms are parallel to the ground.
• Leaning Forward Too Much: This reduces the focus on the triceps.
• Elbow Flaring: Keep your elbows tucked in to your sides to target the triceps effectively.

Variations

• Weighted Bench Tricep Dips: To increase the challenge, hold a dumbbell with your feet or use a weighted dip belt.
• Feet Raised Bench Tricep Dips: By raising your feet onto a box or bench, you can accentuate the dip and make it more challenging.

Diamond Push-Up

The diamond push-up is a type of push-up exercise that targets the triceps more than a standard push-up. It is one of the best medial head tricep exercises that not only targets the medial head, but also the muscles of upper back and shoulders.

How to Perform

1. Start with your hands together, forming a diamond shape directly under your chest.

2. Get into a push-up position with your hands under your sternum.

3. Lower your body to the ground by flexing your elbows.

4. Push your body back up to the starting position by extending your arms.

5. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

• Sagging Hips or Raised Butt: Keep your body in a straight line.
• Not Going Low Enough: To engage the triceps fully, aim to go as low as you would with a standard push-up.
• Elbow Flaring: Ensure your elbows stay close to your body throughout the exercise.

Variations

• Elevated Diamond Push-Up: By placing your hands on a raised surface, you increase the difficulty and target your triceps even more.
• Weighted Diamond Push-Up: Add weight using a weight vest to increase the challenge.

Tricep Kickbacks

Medial Head Tricep Exercises like Tricep kickbacks is a focused exercise that isolates the tricep muscles, particularly highlighting the lateral and medial heads.

How to Perform

1. Stand with feet shoulder-width apart, knees slightly bent, leaning forward at the hips with a flat back.

2. Hold a dumbbell in each hand with palms facing in towards each other.

3. Keep your elbows close to your torso and bent, forming a 90-degree angle.

4. Extend your arms fully behind you, focusing on using your triceps to move the weight.

5. Return to the starting position with control.

6. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

• Swinging the Weights: Maintain control throughout the exercise to keep the focus on the triceps.
• Not Keeping Elbows Stationary: Your elbows should remain in place by your side, only your forearms should move.
• Rounding the Back: Keep your spine neutral by engaging your core and maintaining a slight bend in your knees.

Variations

• Single-Arm Tricep Kickback: Perform the exercise one arm at a time for more focus on each tricep.
• Cable Tricep Kickback: Use a low cable pulley to provide consistent tension throughout the movement.

See also: 10 Best Cable Chest Exercises For Muscle Growth

Workout Frequency and Recovery

It’s important to allow 48 hours of recovery between tricep workouts to repair and grow stronger. Aim to work your triceps 1-2 times per week. Make sure to listen to your body and adjust accordingly.

Exercise Selection

Select 3-5 tricep exercises from the list and perform them as a circuit or in a traditional set and rep scheme. Mix it up each week to avoid boredom and continue challenging your muscles.

Sample Tricep Medial Head Workouts

• Close-Grip Bench Press: 3 sets x 8-12 reps
• Skullcrushers: 3 sets x 8-12 reps
• Rope Tricep Pushdowns: 3 sets x 10-15 reps
• Single-Arm Tricep Kickbacks: 3 sets x 10-15 reps (each arm)
• Diamond Push-Ups: 3 sets x max reps

Additional Tips for Tricep Training

• Progressively increase the weight or intensity to continue challenging your muscles.
• Focus on proper form and technique to target the triceps effectively.
• Incorporate a variety of exercises to target all three heads of the triceps.
• Always warm up before starting your workout and stretch afterwards to prevent injuries and improve flexibility.
• Give your triceps proper rest and recovery time between workouts. 48 hours is recommended, but listen to your body and adjust as needed.

Set and Rep Scheme

Beginners

3 sets of 10-12 reps for each exercise

Intermediate

4 sets of 8-10 reps for each exercise

Advanced

5 sets of 6-8 reps for each exercise

Rest Periods

Rest for 60-90 seconds between sets. Rest 2-3 minutes between exercises.

Tips for Enhancing Your Triceps Workouts

To really maximize the effectiveness of your tricep workout, follow these additional tips:

1. Proper Nutrition

Eating a balanced and nutritious diet is crucial for building muscle. Ensure you’re getting enough protein, carbohydrates, and healthy fats to support your recovery and muscle growth.

2. Supplementation

Supplements can aid in recovery and muscle growth. Consider incorporating protein powder, BCAAs, and creatine into your daily routine that are medically certified.

3. Progressive Overload

Incorporate the principle of progressive overload by gradually increasing the weight, reps, or sets over time to continue challenging your triceps.

4. Listen to Your Body

Pay attention to your body and adjust your workout accordingly. If a certain exercise causes discomfort, swap it out for a different one.

Conclusion

By including the top 9 medial head tricep exercises into your fitness regimen, you are well on your way to achieving stronger, better-defined arms. It’s important to remember that consistency and proper form are key. Always take the time to warm up, perform each exercise with a full range of motion, and challenge yourself with progressive overload.

Remember, a strong tricep muscle contributes not only to the aesthetic appeal of your arms but also to your overall strength and athletic performance. For best results, pair your tricep workouts with a balanced diet, and ensure you get adequate rest for recovery.

The path to powerful arms might seem daunting, but with the right exercises and dedication, you’ll be one step closer to reaching your fitness goals. Keep pushing, and don’t forget to share your progress and questions in the comments below. You can find more blog posts like this on our Blog page.