Best Tricep Exercises for Medial and Lateral Head
The triceps brachii muscle is a powerful muscle located on the back of the upper arm. It has three heads: the lateral head, medial head, and long head. While the long head contributes to shoulder extension, the medial and lateral heads are primarily responsible for elbow extension. These heads are important for various activities like pushing, pulling, and lifting.
Here are some of the best exercises for targeting the medial and lateral heads of the triceps:
Exercises for Medial Head
- Close-grip bench press: This exercise works both the medial and lateral heads, but the medial head is more involved due to the close grip.
- Close-grip dumbbell bench press: This is a variation of the close-grip bench press that can be performed with dumbbells, allowing for a greater range of motion.
- Overhead triceps extension: This exercise isolates the medial head of the triceps by targeting the elbow extension movement.
- Reverse-grip pushdowns: This exercise primarily targets the medial head of the triceps by focusing on the inward rotation of the forearm.
- Triceps dips: This compound exercise involves using bodyweight for resistance, targeting both the medial and lateral heads.
Exercises for Lateral Head
- Cable pushdowns: This versatile exercise allows for variations that can target specific heads of the triceps. For the lateral head, use a wide grip and focus on pushing the cable down and outward.
- Overhead dumbbell extensions: This isolation exercise specifically targets the lateral head.
- Skull crushers: This exercise uses a barbell for resistance and focuses on the extension of the elbow.
- Triceps kickbacks: This exercise uses a dumbbell for resistance and targets the lateral head through a controlled extension movement.
Tips for maximizing results:
- Focus on proper form: Maintain a controlled movement throughout the exercise to avoid injuries and effectively target the triceps muscles.
- Progressive overload: Gradually increase weight or resistance to challenge your muscles and promote growth.
- Vary your exercises: Experiment with different exercises to target the triceps from various angles.
- Get enough rest: Allow sufficient recovery time between workouts for muscle repair and growth.
By incorporating these exercises into your workout routine, you can effectively target the medial and lateral heads of the triceps and build strength and definition in your upper arms. Remember to consult with a certified personal trainer to create a safe and effective workout plan.
