June 18, 2024
Pin on Exercises

The Importance of Targeting the Medial Head Tricep

The tricep muscle is composed of three heads – the lateral, medial, and long head. While many people focus on building the lateral head for a more defined appearance, neglecting the medial head can lead to an unbalanced and underdeveloped tricep. Targeting the medial head is crucial to achieving well-rounded arm strength and aesthetics.

1. Close Grip Bench Press

The close grip bench press is a compound exercise that primarily targets the triceps, with a specific focus on the medial head. To perform this exercise, lie flat on a bench and grip the barbell with your hands positioned shoulder-width apart. Lower the barbell towards your chest, keeping your elbows tucked in. Push the barbell back up to the starting position, focusing on engaging the triceps throughout the movement.

2. Tricep Dips

Tricep dips are an excellent bodyweight exercise that effectively engages the triceps, including the medial head. Begin by positioning your hands shoulder-width apart on parallel bars or a sturdy elevated surface. Lower your body by bending your elbows until your triceps are parallel to the ground. Push yourself back up to the starting position using your tricep strength.

3. Skull Crushers

Skull crushers, also known as lying tricep extensions, are a popular isolation exercise for targeting the triceps, including the medial head. Lie flat on a bench and hold a barbell or dumbbells above your chest with your arms fully extended. Slowly lower the weight towards your forehead by bending your elbows. Extend your arms back up to the starting position, focusing on the contraction in your triceps.

4. Overhead Tricep Extensions

Overhead tricep extensions are a fantastic exercise for targeting the entire tricep muscle, including the medial head. Stand with your feet shoulder-width apart and hold a dumbbell or a cable attachment above your head with your arms fully extended. Lower the weight behind your head by bending your elbows. Extend your arms back up, focusing on the contraction in your triceps.

5. Diamond Push-Ups

Diamond push-ups are a challenging variation of the traditional push-up that specifically targets the triceps, including the medial head. Start in a push-up position, but place your hands close together, forming a diamond shape with your index fingers and thumbs. Lower your chest towards the diamond shape, keeping your elbows close to your body. Push yourself back up to the starting position, engaging your triceps throughout the movement.

6. Tricep Kickbacks

Tricep kickbacks are a great exercise for isolating and targeting the triceps, including the medial head. Hold a dumbbell in one hand and place your opposite knee and hand on a bench, keeping your back straight. Extend your arm back, parallel to the ground, by straightening your elbow. Slowly bring the weight back down to the starting position, focusing on the contraction in your triceps.

7. Cable Rope Pushdowns

Cable rope pushdowns are an effective exercise for targeting the triceps, including the medial head. Attach a rope handle to a cable machine and stand facing it. Grab the rope with an overhand grip and position your elbows close to your sides. Push the rope downward while keeping your upper arms stationary. Focus on fully extending your arms and squeezing your triceps at the bottom of the movement.

8. Bench Dips

Bench dips are a simple yet effective exercise for targeting the triceps, including the medial head. Position your hands shoulder-width apart on a bench or elevated surface behind you. Lower your body by bending your elbows until your triceps are parallel to the ground. Push yourself back up to the starting position using your tricep strength.

9. Reverse Grip Tricep Pushdowns

Reverse grip tricep pushdowns specifically target the triceps, including the medial head, while also engaging the forearms. Stand facing a cable machine with a straight bar attachment. Hold the bar with an underhand grip, palms facing up. Push the bar downward while keeping your upper arms stationary. Focus on fully extending your arms and squeezing your triceps at the bottom of the movement.

10. Tricep Rope Extensions

Tricep rope extensions are an effective exercise for targeting the triceps, including the medial head, with a focus on the outer portion of the muscle. Attach a rope handle to a cable machine and stand facing it. Grab the rope with an overhand grip and position your elbows close to your sides. Push the rope downward while keeping your upper arms stationary. Focus on fully extending your arms and squeezing your triceps at the bottom of the movement.

By incorporating these 10 medial head tricep exercises into your workout routine, you can effectively target and strengthen this crucial muscle group. Remember to focus on proper form and gradually increase the weight or resistance as your strength improves. Strong and sculpted triceps are within reach with consistent effort and dedication to your fitness goals.