July 23, 2024

Exercise for Triceps Medial Head

Why is the Triceps Medial Head Important?

The triceps brachii is a three-headed muscle located on the back of the upper arm. It consists of the long head, lateral head, and the medial head. While all three heads contribute to the overall strength and size of the triceps, the medial head plays a significant role in creating a well-rounded and defined appearance.

Targeting the Medial Head

If you want to focus on developing the triceps medial head, incorporating specific exercises that isolate this muscle group into your workout routine is essential. These exercises will help you achieve the sculpted arms you desire.

1. Close Grip Bench Press: This exercise involves using a barbell with a narrow grip. By keeping your elbows close to your body, you engage the triceps medial head more effectively.

2. Triceps Pushdown: This exercise is performed using a cable machine. Attach a straight bar or a V-bar to the cable and push it down towards your thighs, focusing on squeezing your triceps at the bottom of the movement.

3. Diamond Push-Ups: Start in a push-up position, but bring your hands close together, forming a diamond shape with your thumbs and index fingers. As you lower your body, your triceps medial head is put under increased tension.

The Importance of Variation

While the above exercises are great for targeting the triceps medial head, it’s important to incorporate variation into your routine to prevent plateaus and ensure continued progress. Here are a few additional exercises you can try:

1. Overhead Triceps Extension: Stand or sit with a dumbbell in one hand and extend your arm overhead. Slowly lower the weight behind your head, keeping your upper arm stationary. This exercise works the triceps medial head effectively.

2. Dips: Using parallel bars or a dip machine, lower your body until your elbows are at a 90-degree angle, then push yourself back up. Dips are a compound exercise that targets the triceps, including the medial head.

3. Skull Crushers: Lie on a bench with a barbell or dumbbells held directly over your chest. Lower the weight towards your forehead by bending your elbows, then extend your arms back up. This exercise focuses on the triceps medial head.

Form and Technique

When performing exercises for the triceps medial head, it’s crucial to maintain proper form and technique to maximize results and reduce the risk of injury. Keep the following tips in mind:

1. Engage your core and keep your back straight throughout the exercises.

2. Use a controlled and deliberate motion, focusing on the contraction of the triceps muscles.

3. Breathe properly, exhaling during the exertion phase and inhaling during the relaxation phase.


Targeting the triceps medial head is essential for achieving well-defined and sculpted arms. By incorporating exercises that specifically isolate this muscle group into your workout routine, you can effectively strengthen and shape your triceps. Remember to vary your exercises, maintain proper form, and challenge yourself with progressive overload to continue making progress and reaching your fitness goals.