Medial Head Triceps Exercises for Bigger, Stronger Arms

If you’re looking to pack size onto your triceps and maximize the development of your upper arms. Building up the medial head of the triceps is an important step in the process, and these medial head triceps exercises will help you.

Triceps brachii, or simply triceps, are a three-headed muscle opposite of the biceps and are responsible for 2/3 of upper arm mass. So, it’s essential to focus on and work on different tricep head muscles for maximum gains.

There is a wide range of medial head triceps exercises to help you increase the size of your arms and strengthen your bench press, overhead press, dips, and other pressing movements.

In this article, I will discuss what the medial head of the triceps is, how to target it, the triceps muscle, how it contributes to greater performance, and give you the best medical head triceps exercises.

Know About Triceps Muscles

The tricep muscle, also known as the triceps brachii, is a large muscle located in the back of the upper arm.

It is made up of three heads: the lateral head, the medial head, and the long head.

It begins just below the socket of the shoulder blade and at two distinct areas of the humerus.

Lateral Head

The lateral head of the triceps originates from the upper portion of the humerus bone, and is responsible for shoulder extension.

This is the horseshoe shape that shows on the upper part of the back of your arm.

Medial Head

The medial head of the triceps is situated in the middle of the tricep muscle, and it originates from the lower portion of the humerus bone.

It is responsible for elbow extension.

Long Head

The largest part of your triceps is the long head, which runs down the back of your arm. 

The long head is different from the medial and lateral heads, as it crosses the shoulder joint.

It is responsible for both shoulder and elbow extension.

Long head also helps to stabilize the shoulder joint during movement.

All three heads of the tricep muscle come together and insert into the olecranon process of the ulna bone (forearm bone) creating the tricep muscle mass.

When the tricep muscle contracts, it extends the elbow, allowing us to straighten our arm.

How To Target The Medial Head Tricep

There are two main techniques to target the medial head of the tricep:

• Use a reverse grip (underhand grip).
• Keep your elbows at your sides.

There are two types of exercise that are used to train the medial head of the triceps muscle: compound exercises and isolated exercises.

• Compound triceps exercises involve extension at the elbow and movement at the shoulder. These include reverse grip bench presses and diamond push-ups.
• Isolation triceps exercises involve just extension at the elbow with no other joint movement, such as rope push down, dumbbell kickbacks.

You also need to think about the muscle fibers. The tricep medial head, unlike the other two heads, is made up of slower twitch muscle fibers, which makes it respond better to higher reps.

If you perform exercises in high rep ranges, you will exhaust the medial head tricep muscles.

Why is It Important To Work Out The Medial Head of The Triceps Muscle?

You can’t choose which triceps head to work out more, but you can focus on the medial head of the triceps with a variety of exercises.

There are lots of exercises that will help you build up the muscles in the middle of your head and make your triceps muscles bigger and stronger overall.

Working out the medial head of the triceps muscle is important for several reasons:

1. Aesthetics

The medial head of the tricep is responsible for the “horseshoe” shape that is often sought after in tricep development.

By targeting this muscle specifically, you can achieve a more defined and aesthetically pleasing appearance in the tricep area.

2. Balance

Focusing on the medial head of the tricep helps to create balance in the muscle and prevent imbalances that can lead to injury.

By targeting all heads of the tricep, you can ensure that the muscle is working in a balanced way and that all fibers are being stimulated.

3. Improved Function

Strong tricep muscles are important for overall arm strength and function.

The medial head is responsible for extension of the elbow, which is a movement used in many upper body exercises such as push-ups, bench press, and pull-ups.

4. Improving Performance

It can improve your performance in exercises that involve the triceps, such as weightlifting and bodyweight exercises, by adding more power and strength to the movement.

Overall, targeting the medial head of the tricep is important for achieving a well-rounded and strong upper body, and improving overall function and performance.

The medial head acts as a bridge between the two heads. A stronger medial head will lead to a stronger lateral and long head, or stronger triceps in general, which means more growth. 

Tricep Exercises For Strengthening The Medial Head

Now, let’s get into the best tricep exercises for strengthening your medial head using various types of fitness equipment, as well as some bodyweight exercises that you can do at home.

We have created the medial tricep head exercises to many sections such as:

• Bodyweight exercises at home (No Equipments).
• Exercises with dumbbells.
• Barbell Medial tricep Exercises
• Medial head exercises with cables.

Best Medial Head Tricep Exercises

Now, let’s get into the best exercises for tricep medial head strength and hypertrophy using various types of fitness equipment, such as a barbell, dumbbells and cable machine, as well as some bodyweight tricep exercises.

These are the 12 best tricep exercises to strengthen the medial head and aid in the overall strength and size of your triceps.

Bodyweight Medial Head Tricep Exercises At Home

Use can simply and effectively train your medial head muscle by using this bodyweight tricep exercises at home and use does not need any pieces of equipment for this as well.

There are many other benefits of training at home, such as:

• No gym members required,
• Provide more flexibility as you can train as per your schedule,
• Required limited space.

1. Bench Dip

A bench dip is a medium-intensity exercise that uses your own bodyweight to strengthen your triceps. It is a great way to train the medial and outer heads of the tricep. 

Bench dips are fairly simple to learn and can be done almost anywhere, making them a great exercise for home-workout.

How To Do Bench Dip

1. Place your hands on the side of a flat bench. So that your body is perpendicular to the bench when you place your feet out in front of you.
2. Only your heels should be on the floor and your legs should be straight. Keep your knees and hips bent.
3. Your arms should be fully extended, with just your palms on the bench.
4. Bend your elbows to lower your body down until your elbows reach 90 degrees.
5. Now, extend your arms to lift your body back to the starting position, flexing your triceps hard at the top.

Tips

• Really squeeze the triceps at the top of the movement to get the most out of this exercise.
• Do not dip down too low as it places unnecessary strain on the shoulder joints.

Know More: Bench Dips Exercises: Muscle Worked, Form, Variation

2. Diamond Push-Ups

Diamond push-ups, also known as triangle push-ups, are a more advanced variation of the classic push-up. Practice diamond push-ups by bringing your hands too close together to form a diamond or triangle shape below your chest.

If you’re looking for a good bodyweight exercise to train and work your medial tricep, then diamond push-ups are it.

How To Do Diamond Push-Ups

1. Get on the floor with your hands together under your chest. Position your index fingers and thumbs, so they’re touching, creating a diamond shape.
2. Now extend your arms so that your body is elevated and forms a straight line from your head to your feet.
3. Lower your chest towards your hands, ensuring you don’t flare your elbows out to the sides and keeping your back flat.
4. Stop just before your chest touches the floor, then push back up to the starting position.

Tips

• Keep your body straight and rigid.
• To make the diamond push-up easier, do it on your knees.

Related Post: 15 Bodyweight Triceps Exercises: Beginner To Advanced

Tricep Medial Head Workout With Dumbbells

There are many advantages of doing medial head of tricep exercises using dumbbells, such as:

• Dumbbells require more balance than barbells or machines that can lead to greater muscle fiber recruitment.
• Medial tricep exercises with dumbbell allow unilateral training, increase core stability, and improve muscular imbalances.
• Dumbbell affords a greater level of variety, which prevents physical and mental burnout.
• Dumbbell exercises variations allow for a greater range of movement (ROM)

3. Dumbbell Close Grip Tricep Press

Dumbbell close grip tricep press is another great strength builder. If you want fully developed triceps, then you must perform heavy compound movements like this one.

This exercise will work out your whole tricep, as well as your upper body, while the close grip will engage the medial head.

How To Do Dumbbell Close Grip Tricep Press

1. Lie flat on a bench-press bench with your feet flat on the floor.
2. Hands should be shoulder width apart with palms facing each other, elbows tucked into your sides.
3. Raise the dumbbells by straightening your arms and squeezing your triceps, and then slowly lower to the starting positions
4. Repeat the desired number of sets and reps.

Tips

• You can also perform this on an incline bench. But make sure that you are going straight up and down.
• Perform the exercise using a slow and controlled movement.

4. One-Arm Overhead Dumbbell Triceps Extension

The dumbbell overhead triceps extension is a single-joint exercise that targets the triceps while increasing stability throughout the core and the shoulder regions.

It is worth doing the exercise with one arm at a time if you want to ensure that one stronger side isn’t carrying the weaker one.

This lets you focus on perfect form in that one arm and allows for a greater range of motion. This will put extra tension on the medial head.

How To Do One-Arm Overhead Triceps Extension

1. Stand shoulder width apart and lift a dumbbell overhead with your right hand.
2. Hold it straight overhead with an overhand grip (palm facing forward).
3. Keeping your upper arm right beside your head, lower the dumbbell behind your head and toward your left shoulder until your elbow forms a 90-degree angle.
4. Then slowly lift it back to full arm extension. Repeat for as many reps and sets as desired.

Tips

• The chin should remain parallel to the floor and the core should brace during the exercise.
• Keep your upper arms as still as possible, allowing your forearms to drive the movement

5. Dumbbell Tate Press

The dumbbell Tate press is a variation of the tricep extension and an exercise used to build stronger triceps. It is an advanced tricep exercise that moves the muscle differently, but still targets and builds the tricep muscle.

For bodybuilders, the Tate press will offer a unique range of motion to target the triceps. This will help in building a complete pair of horseshoe triceps.

How To Do Dumbbell Tate Press

1. Lie down on a flat bench and your feet firmly planted on the floor at the other end.
2. Hold a dumbbell in each hand, so your palms are faced towards your feet.
3. Engage your abs in and keeping your back on the bench, raise the weights to the center of your chest.
4. Without moving elbows, slowly raise your arms up and down by contracting your triceps. Repeat for as many reps and sets as desired.

Tips

• Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection.
• Never load up to where you cannot maintain a stable body position. This is an isolation exercise that does not require maximum loads.
• Keep your arms close to your head for maximum triceps engagement.

6. Dumbbell Kickback

Finally, if you’re looking for one more effective medial head tricep exercise, try the dumbbell kickback.

The dumbbell kickback is a versatile and effective exercise that targets the triceps muscles.

It is an isolation exercise. This means that unlike other exercises such as the diamond push-up or close grip bench press, the tricep kickback specifically targets the tricep muscle.

How To Do Dumbbell Kickback

1. Place your right knee and palm on a flat bench so that your torso is parallel with the floor.
2. Hold a dumbbell in the left hand and, keeping the left foot flat on the floor, press your left arm tight against your side with the upper arm parallel to the floor.
3. Extend the elbow until your arm is straight back and fully extended.
4. Flex the triceps hard for a second, then reverse to the starting position. Complete all reps on the left arm and then repeat on the right.

Tips

• Keep your body as still as possible, moving only your forearms.  
• Keeping control of the weight as you slowly lower the dumbbells back to the starting position.

Medial Head Workout With Barbell

Barbells are a valuable tool in the arsenal of a person who wants to gain strength efficiently. Exercise experts also point to several other benefits of barbells.

• Medial Head tricep barbells exercises provide versatility, can help you strengthen virtually every muscle in the body with a wider range of resistance.
• The barbell is a very simple tool, so it is easy to learn the basic lifts quickly

7. Barbell JM Press

The barbell JM press is a cross between a barbell skull crusher and a barbell bench press.

The JM press is a compound exercise that will target the triceps and work the pecs and delts. Not only will this exercise increase the overall size and strength of your triceps, but it will also help to increase the amount of weight you put in pressing variations such as the bench press and overhead press.

This is a great all-around tricep exercise, and one that keeps the medial head activated to a high degree. Must add this workout in your Medial head triceps exercises arsenal.

Muscles Worked

Primary: Triceps brachii

Secondary: Pectoralis Major, Anterior Deltoid, and Biceps Brachii

How To Do Barbell JM Press

1. Lie supine (on your back) on a flat bench, spread your legs, and plant your feet flat on the floor for stability.
2. Grasp the barbell about shoulder-width apart with hands and your thumbs wrapped around the bar.
3. Unrack the bar. With your arms fully extended overhead, tuck your elbow 45 degrees from your sides towards your feet.
4. Now begin bending your elbows and lowering the bar towards your chin/neck with control until your forearms and biceps touch.
5. Exhale as you press the barbell back up to the starting position. Repeat for the prescribed number of repetitions.

Tips

• This exercise requires practice. Start light and increase weight as you master proper form.
• Keep your elbows high and approximately 45 degrees out to your sides. Prevent your elbows from flaring out to maintain proper form.

8. Reverse Grip Press

This simple and highly effective shoulder-friendly pressing variation helps to build mass and strength in your triceps.

The reverse grip simply allows you to alter how the triceps are hit (i.e. medial head). 

How To Do Reverse Grip Press

1. Lie flat on a bench-press bench with your feet flat on the floor. With your hands shoulder-width apart, grasp the barbell with an overhand grip.
2. Unrack the bar and slowly lower it to your lower chest, keeping your elbows as close to your sides as possible.
3. At the bottom of the movement, your elbows should be a little lower than your shoulders.
4. Press the bar back up to the starting position.

Tips

• Using anything closer than a shoulder-width grip increase triceps involvement, but can increase stress on the wrists.
• If you’re new to weight lifting and this exercise, use a spotter.
• Inhale slowly as you lower the bar to your chest, and exhale during the push upward.

9. Close-Grip Bench Press

The close grip bench press is a variation of the bench press and an exercise used to build muscle and strength in the triceps. This position places emphasis on building strength and size of the triceps muscles, as well as the chest.

The close grip bench press is a superior movement when talking about exercises that will pack mass onto your triceps.

How To Do Close-Grip Bench Press

1. Lie flat on a bench-press bench with your feet flat on the floor. With your hands shoulder-width apart, grasp the barbell with an overhand grip.
2. Unrack the bar and slowly lower it to your lower chest, keeping your elbows as close to your sides as possible.
3. At the bottom of the movement, your elbows should be a little lower than your shoulders.
4. Press the bar back up to the starting position.

Tips

• Using anything closer than a shoulder-width grip increase triceps involvement, but can increase stress on the wrists.
• Perform the exercise using a slow and controlled movement.

Cable Medial Tricep Exercises

The cable medial head exercises offer an effective way to train the tricep muscle, let’s have a look at some other benefits of medial tricep exercises with a cable machine.

• Cable exercises are more evenly distributed, and you have more of a constant load on your tricep muscles throughout the whole range of motion.
• The cable machine medial head tricep exercises offer almost unmatched versatility because you can change up the load, angle, grip positioning and body positioning easily.
• The cable setup gives your muscles almost uninterrupted time under tension, and a huge pump — each of which can help optimize muscle growth.

10. Reverse-Grip Triceps Push down

The reverse-grip tricep is one of the best medial head triceps exercises. It is a variation of the straight bar tricep push down. A reverse underhand grip focuses effort on the medial of the triceps.

Taking an underhand grip can minimize the involvement of the forearms and help to place less stress on the elbows.

How To Do Reverse-Grip Triceps Pushdown

1. Stand facing a high-pulley cable with a short straight bar attached to it. Slight bend your knees and feet should be about shoulder-width apart.
2. Grasp the short bar with a supinated grip (Palm up) and hold the bar at chest level with your elbows tight against your sides.
3. Keeping your elbows stationary, straighten your arms until they are fully extended.
4. Pause at full arm extension, flex your triceps, and slowly return the bar to the starting position.

Tips

• If you want to keep more tension in the triceps, don’t lock the elbows entirely.
• Prevent your elbows from flaring out to maintain proper form.
• Focus on keeping your back straight and your chest high. 

11. Rope Triceps Extension

The rope tricep extension is another great exercise for your tricep workout for medial head. It is a variation of the cable tricep extension exercise. This exercise is used to build the muscles of the triceps.

Well-built triceps also have numerous positive carryovers into your pressing movements, such as bench press variations and shoulder press variations.

How To Do Rope Triceps Extension

1. Keep feet shoulder-width apart, face a high pulley machine enabled with a rope attachment.
2. Grasp the ends of the rope so that your palms are facing inward and your elbows are by your waist.
3. Keeping your body stationary, exhale as you lower the rope by completely extending your arms until they are straight down by your sides.
4. Hold for a moment and then inhale as you slowly return the rope to the starting position.

Tip

• Use only your forearms as you raise and lower the rope.
• Standing upright with the spine straight is the standard position.
• Contract your triceps as you lower the rope.

12. Cable Overhead Triceps Extension

The overhead rope tricep extension is a variation of the rope tricep extension and an exercise used to build the muscles of the triceps.

Overhead tricep extension variations are especially good at targeting the long and medial heads of the triceps. The denser your medial head muscle is, the overall larger the triceps appear.

How To Do Cable Overhead Triceps Extension

1. Attach a rope to the bottom pulley of the cable machine and face away from the pulley.
2. Hold the rope with both hands with palms facing each other (neutral grip), extend your arms until your hands are directly above your head.
3. Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles pointing to the ceiling.
4. Slowly lower the rope behind your head as you hold the upper arms stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
5. Slowly return to starting position and repeat the desired number of sets and reps.

Tips and Technique for Targeting The Medial Head Tricep

Here are some tips and techniques for targeting the medial head of the tricep:

1. Use a Close Grip

When performing exercises such as the close-grip bench press, dips, and cable pushdowns, using a close grip will place more emphasis on the medial head of the tricep.

2. Leaning Forward

When performing exercises such as dips, leaning forward slightly will place more emphasis on the medial head.

3. Use the Correct form

It’s important to use the correct form and technique when performing exercises to target the medial head of the tricep.

This will help to ensure that the muscle is working properly and that you are getting the most out of the exercise.

4. Incorporate Progressive Overload

To continue to challenge the muscle and promote growth, it’s important to gradually increase the weight or resistance used in exercises.

5. Incorporate Variation

It’s important to incorporate variety in your routine by switching up exercises, rep ranges, and rest times to continue to challenge the muscle and promote growth.

6. Isolation exercises

Exercises such as overhead extensions, skull crushers, and kickbacks are isolation exercises that can be used to specifically target the medial head of the tricep.

7. Mind muscle connection

Focus on the muscle you are working on, and try to engage the muscle during the exercise, this will help to maximize the muscle activation.

By incorporating these tips and techniques, you can effectively target the medial head of the tricep and achieve the desired results.

Best Reps & Sets For Triceps Workout

Of course, the number of sets and reps will be determined based on your fitness journey, but here is a great starting point:

• Beginners: ~10 sets per week.
• Intermediate: ~15 sets per week.
• Advanced: ~20 sets per week.

Medial Head Triceps Workout Samples

Workout #1 Sample:

1. Bench Dip: 4 sets of 10-15 reps.
2. Reverse-Grip Triceps Push down: 3 sets of 10-15 reps.
3. Rope Triceps Extension: 3 sets of 10-15 reps.

Tricep Workout #2 Sample:

1. Diamond Push-Ups: 4 sets of 8-12 reps.
2. Cable overhead triceps extension: 3 sets of 10-15 reps.
3. Close-Grip Bench Press: 3 sets of 8-12 reps.
4. Dumbbell Kick Back: 3 sets of 10-15 reps.

Workout #3 Sample:

1. JM Presses: 4 sets of 6-8 reps.
2. Dumbbell Close Grip Tricep Press: 4 sets of 8-10 reps.
3. Reverse Grip Press: 3 sets of 10-12 reps.
4. Cable Concentration Extensions: 3 sets of 8-12 reps.

FAQs

How to stretch medial head of tricep?

Stretching the medial head of the tricep can help to increase flexibility and range of motion, reduce muscle tension and soreness, and improve posture. Here are a few stretches that can target the medial head of the tricep:

1. Shoulder blade squeeze

Stand up with your back straight, place your hand behind your lower back, fingers pointing down, and try to squeeze your shoulder blades together.

Hold the stretch for 15-30 seconds, repeat on the other side.

2. Cross-body tricep stretch

Stand with your arms straight out at shoulder height, then cross your right arm over your chest and use your left hand to hold your right elbow.

Gently press your right elbow towards your chest.

Hold the stretch for 15-30 seconds, repeat on the other side.

3. Tricep stretch

Stand with your arm straight out behind you, then use your other hand to gently press your elbow towards your head.

Hold the stretch for 15-30 seconds, repeat on the other side.

4. Doorway tricep stretch

Stand in a doorway and place one arm on the door frame above your head.

Gently lean forward, keeping your elbow close to your head.

Hold the stretch for 15-30 seconds, repeat on the other side.

5. Tricep stretch with towel

Hold a towel behind your back, with one end in each hand.

Slowly raise your arms and lift the towel behind your head, while keeping your elbows close to your head.

Hold the stretch for 15-30 seconds.

It’s important to perform these stretches after a workout, when your muscles are warm and more pliable, and to hold each stretch for 15-30 seconds.

Remember to breathe deeply and avoid bouncing during the stretch, as this can cause muscle strain.

How can I work my tricep medial head at home?

It is possible to work your tricep medial head at home by using bodyweight exercises or minimal equipment.

Here are some exercises that you can do at home to target the medial head of the tricep:

1. Diamond Push-ups
2. Tricep Dips: T
3. Tricep Kickbacks with bottles.
4. Bodyweight overhead extension

Where is the medial head of the triceps?

The triceps muscle is located on the back of the upper arm and is made up of three heads: the lateral head, the medial head, and the long head.

The medial head is located on the inner portion of the tricep, closest to the midline of the body.

It is responsible for elbow extension and helps in stabilizing the shoulder joint during exercises.

What tricep exercise hits all 3 heads?

The triceps muscle is made up of three heads: the lateral head, the medial head, and the long head.

To hit all three heads of the triceps muscle, it’s important to include exercises that target all three heads simultaneously.

Here are a few exercises that can hit all three heads of the triceps:

1. Close-Grip Bench Press
2. Dips
3. Skull Crushers
4. Kickbacks

Is tricep medial head important?

Yes, the medial head of the tricep muscle is important. Here are a few reasons why:

1. Help you achieve a more defined and aesthetically pleasing appearance in the tricep area.
2. Create balance in the muscle.
3. Strong tricep muscles are important for overall arm strength and function.
4. Improving Performance in weightlifting and bodyweight exercises.

It’s important to target the medial head of the tricep in order to achieve a well-rounded and strong upper body.

It’s important to include exercises that target the medial head specifically in your workout

Takeaways

In conclusion, targeting the medial head of the tricep is important for achieving a well-rounded and strong upper body, and improving overall function and performance.

Incorporating exercises such as the close-grip bench press, dips, cable reverse grip pushdowns, lying triceps extension, and kickbacks can effectively work out the medial head of the tricep.

It’s important to use proper form and technique when performing these exercises, and to incorporate progressive overload and variety in your routine to continue to challenge the muscle and promote growth.

It’s also important to find the best routine that fits your schedule and your body’s needs, and give your body enough recovery time in between workout sessions.

Remember to aim for at least one triceps workout a week for optimal results.

Kindly let me know in the comments if you have any questions that I can help you with.

References:

• American Council on Exercise: ACE Study Identifies Best Triceps Exercises (source)
• The different role of each head of the triceps brachii muscle in elbow extension

More Tricep Training Articles

• 10 Best Triceps Workout with Dumbbells for mass & Strength
• Long head Triceps Exercises for Bigger, Stronger Arms
• 12 Chest and Triceps Workout With Dumbbells for Muscle
• Cable Tricep Extension: Muscles Worked, Benefits, Form
• Dumbbell Triceps Extension: How-To, Benefits & Variations

7 Best TRICEP CABLE EXERCISES For Building Bigger Arms