Are you tired of your triceps not looking as toned as you want them to? Do you want to add more shape and definition to your upper arms? If so, then you need to start incorporating targeted tricep exercises into your workout routine.
The tricep muscle is located at the back of the upper arm and is responsible for arm extension and elbow stability. While many exercises work the triceps, it’s important to include exercises that isolate the medial head. This area of the tricep muscle gives the arm its “horseshoe” shape and is often overlooked in traditional tricep exercises.
If you’re looking to build bigger, stronger, and more defined triceps, then including exercises that target the medial head is a must. Not only will these exercises add more shape to your arms but they’ll also help increase overall arm strength. In this article, we’ll be diving into the best tricep medial head exercises that you can incorporate into your workout routine to help you achieve your desired results.
Contents
Understanding The Tricep Muscle
The tricep muscle is composed of three heads: the long head, lateral head, and medial head. The long head runs along the back of the arm, starting at the scapula and connecting to the elbow. The lateral head is located on the outer portion of the arm, and the medial head is located on the inner portion of the arm, closest to the body.
The medial head of the tricep plays a significant role in arm extension, particularly during exercises that require the arms to be held close to the body, such as push-ups or dips. This head is also crucial for tricep development and achieving a well-rounded arm appearance.
While the medial head is often neglected in tricep training, it is essential to train all three heads for optimal arm development. Neglecting any one of the heads can lead to imbalances in arm strength and size.
Top Tricep Medial Head Exercises
Exercise 1: Close-Grip Bench Press
The close-grip bench press is an excellent exercise for targeting the medial head of the tricep. To perform this exercise, follow these steps:
- Lie on a flat bench with your feet firmly on the ground and your back pressed against the bench.
- Grip the barbell with your hands shoulder-width apart, keeping your elbows tucked in close to your body.
- Lower the bar down to your chest, keeping your elbows in and your wrists straight.
- Push the bar back up to the starting position, extending your arms fully.
- Repeat for the desired number of repetitions.
Exercise 2: Overhead Tricep Extension
The overhead tricep extension targets the medial head of the tricep and the long head. To perform this exercise, follow these steps:
- Stand with your feet shoulder-width apart, holding a dumbbell with both hands behind your head.
- Keep your elbows close to your head and your upper arms stationary, as you lower the weight down behind your head.
- Raise the weight back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Exercise 3: Reverse Grip Tricep Pushdown
The reverse grip tricep pushdown targets the medial head of the tricep and the lateral head. To perform this exercise:
- Stand facing a cable machine with a rope attachment.
- Grip the rope with your palms facing up, and your hands shoulder-width apart.
- Keeping your elbows tucked in close to your body, push the rope down until your arms are fully extended.
- Slowly release the rope back up to the starting position.
- Repeat for the desired number of repetitions.
Exercise 4: Skullcrushers
Skullcrushers, also known as lying tricep extensions, are another effective exercise for targeting the medial head of the tricep. To perform this exercise:
- Lie on a flat bench with your feet firmly on the ground and your back pressed against the bench.
- Hold a barbell or dumbbell with your arms extended straight up over your chest.
- Lower the weight down towards your forehead, bending your elbows and keeping your upper arms stationary.
- Raise the weight back to the starting position, fully extending your arms.
Exercise 5: Cable Rope Overhead Extension
Cable rope overhead extensions are another great exercise for targeting the medial head of the tricep. To perform this exercise:
- Attach a rope to the top pulley of a cable machine and grasp the rope with both hands.
- Stand with your back facing the machine and your feet shoulder-width apart.
- Extend your arms overhead, keeping your elbows close to your head.
- Lower the rope down behind your head, then raise it back up to the starting position.
- Make sure to keep your elbows close to your head throughout the movement to ensure that the medial head of the tricep is being targeted.
Exercise 6: Diamond Push-Ups
Diamond push-ups are bodyweight exercises that can be done anywhere and are highly effective for targeting the tricep muscles, including the medial head. To perform this exercise:
- Get into a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers.
- Lower your body towards the ground, keeping your elbows close to your sides.
- Pause briefly at the bottom, then push back up to the starting position.
- Make sure to keep your elbows close to your sides throughout the movement to ensure that the medial head of the tricep is being targeted.
How To Incorporate These Exercises Into Your Workout
To effectively target the medial head of the tricep, it’s important to include a variety of exercises in your workout routine. Aim to include 2-3 exercises that specifically target the tricep medial head in each workout.
Here’s an example tricep workout that incorporates some of the exercises discussed:
- Warm-up: 5-10 minutes of light cardio or stretching
- Close-grip bench press: 3 sets of 8-12 reps
- Overhead tricep extension: 3 sets of 10-15 reps
- Skullcrushers: 3 sets of 8-12 reps
- Cable rope overhead extension: 3 sets of 10-15 reps
- Diamond push-ups: 3 sets of 8-12 reps
REST FOR 60-90 SECONDS BETWEEN EACH SET AND EXERCISE.
Tips On Proper Form And Executing The Tricep Medial Head Exercises Safely And Effectively
1. Warm Up Before Exercising
It’s crucial to warm up your muscles before performing any workout. This can be achieved through a few minutes of light cardio or dynamic stretching. A warm-up increases blood flow to the muscles and prepares them for the workout, reducing the risk of injury.
2. Choose The Right Weights And Equipment
Select weights and equipment that you can handle without compromising form. This ensures an effective workout without straining or injuring yourself. Start with lighter weights and increase as you progress.
3. Maintain Proper Posture And Form
When performing tricep medial head exercises, it’s important to maintain proper posture and form. Keep your back straight, shoulders relaxed, and elbows close to your sides. Avoid swinging your arms or bending your wrists.
4. Focus On The Contraction
To properly work the medial tricep head, it’s essential to focus on the contraction. Squeeze your triceps as you extend your arms, holding for a few seconds before lowering the weights. This maximizes muscle activation and promotes growth.
5. Don’t Forget To Breathe
Breathing is often overlooked, but it’s crucial during exercise. Inhale during the lowering phase and exhale during the lifting phase. This ensures sufficient oxygen supply to your muscles and helps you power through your workout.
6. Stretch After Exercising
After your workout, take a few minutes to stretch your triceps and other surrounding muscles. This helps reduce post-workout soreness and promotes flexibility. Hold each stretch for at least 20 seconds and repeat on both sides.
Wrapping Up
Training the medial head of the tricep is an essential component of any arms training routine. Incorporating exercises like close-grip bench presses, overhead tricep extensions, reverse grip tricep pushdowns, skull crushers, cable rope overhead extensions, and diamond push-ups can help you effectively target this muscle group and achieve greater overall arm development. Remember to focus on form and gradually increase weight and reps over time to see progress.
