Best Medial Head Tricep Exercises
The medial head of the triceps brachii muscle is responsible for extending the elbow and plays a significant role in overall arm strength and definition. Targeting this specific muscle head can be achieved with a variety of exercises, some of which are more effective than others.
Here are some of the best medial head tricep exercises:
1. Close-Grip Bench Press
This classic compound exercise works the triceps, chest, and shoulders. By using a close-grip, you emphasize the medial head of the triceps.
How to:
- Lie on a weight bench with your feet flat on the floor.
- Grip the barbell with an underhand grip, slightly closer than shoulder-width apart.
- Lower the bar to your chest while keeping your elbows tucked in close to your body.
- Press the bar back up to the starting position.
2. Skull Crushers
Skull crushers are an isolation exercise that specifically targets the triceps. This exercise can be performed with a barbell, dumbbells, or an EZ-curl bar.
How to:
- Lie on a weight bench with your feet flat on the floor.
- Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Lower the barbell towards your forehead while keeping your elbows tucked in close to your body.
- Press the barbell back up to the starting position.
3. Overhead Triceps Extensions
This exercise can be performed with a dumbbell, cable machine, or resistance band. It effectively targets the medial head of the triceps by isolating the elbow extension movement.
How to:
- Stand with your feet shoulder-width apart and hold the weight in one hand, with your palm facing your body.
- Raise your arm overhead, keeping your elbow slightly bent.
- Lower the weight behind your head while keeping your upper arm stationary.
- Extend your arm back up to the starting position.
4. Triceps Pushdowns
This exercise can be performed with a cable machine or resistance band. It allows for a controlled movement and effectively targets the triceps.
How to:
- Stand facing the cable machine with your feet shoulder-width apart.
- Grab the cable attachment with an overhand grip, slightly wider than shoulder-width apart.
- Keep your upper arms stationary and lower the attachment towards your thighs by extending your elbows.
- Push the attachment back up to the starting position.
5. Dips
Dips are a bodyweight exercise that effectively targets the triceps, chest, and shoulders. By focusing on a narrower grip, you can emphasize the medial head of the triceps.
How to:
- Grip the parallel bars with an underhand grip, slightly closer than shoulder-width apart.
- Lower your body until your chest touches the bars.
- Push yourself back up to the starting position.
Tips for Maximum Triceps Activation:
- Focus on proper form: Ensure your elbows are tucked in close to your body throughout the movement to maximize triceps activation.
- Control the movement: Avoid swinging or using momentum to lift the weight.
- Progressive overload: Gradually increase the weight or resistance over time to continue challenging your muscles.
- Proper warm-up: Prepare your muscles for the workout with light cardio and dynamic stretching.
- Rest and recovery: Allow your muscles adequate rest between workouts to prevent overtraining and promote muscle growth.
Remember, consistency and proper technique are crucial for achieving optimal results when targeting the medial head of the triceps. By incorporating these exercises and tips into your training routine, you can build strong, defined arms and enhance your overall fitness.
