The 12 Best Medial Head Triceps Exercises in 2023

Medial head triceps exercises, such as overhead extensions and close-grip push-ups, target the innermost section of the triceps muscle. Strengthening this portion of the triceps can improve overall arm stability and strength, as well as prevent imbalances in muscle development. Additionally, a strong medial head can enhance performance in activities such as throwing and pushing. Therefore, incorporating medial head triceps exercises into a strength training routine can be beneficial for both overall arm health and athletic performance.

What is the medial head in the triceps?

The medial head, also known as the middle head, is one of the three heads that make up the triceps muscle. It originates from the backside of the humerus bone and inserts on the top portion of the ulna bone.

This muscle is primarily responsible for extending the elbow joint, as well as assisting with shoulder extension and adduction.

Activities such as push-ups, triceps dips, and overhead triceps extensions can help strengthen the medial head of the triceps. It is important to keep this muscle strong in order to maintain proper elbow and shoulder function.

Best 20 medial head triceps exercises

1. Close-grip bench press for medial head triceps exercises

The close-grip bench press is a weightlifting exercise that targets the medial head of the triceps. It is performed by lying on your back on a bench, with your hands closer together than shoulder-width apart. You then press the weight upwards until your arms are fully extended. This exercise can be performed with either a barbell or a dumbbell.

How to do it?

  1. Lie on your back on a bench, with your hands close together and narrower than shoulder-width apart.
  2. Press the weight upwards until your arms are fully extended.
  3. This exercise can be performed with either a barbell or a dumbbell.
  4. Make sure to keep your elbows close to your body throughout the movement, and avoid locking out at the top of the press.
  5. Repeat for the desired number of repetitions.

2. Overhead triceps extension for medial head triceps exercises

The overhead triceps extension is a weightlifting exercise performed with a single dumbbell, held vertically with both hands above the head. The arms are then extended until the weight is directly above the head, and lowered back to starting position. This exercise can also be performed using a cable machine or resistance band.

How to do it?

  1. Stand holding a dumbbell vertically above your head, with both hands grasping the weight.
  2. Keeping your arms close to your ears, extend and raise the weight until it is directly above your head.
  3. Lower back to starting position, keeping control of the weight throughout the movement.
  4. Repeat for the desired number of repetitions.

3. Triceps push-down for medial head triceps exercises

The triceps push-down is a weightlifting exercise performed using a cable machine or resistance band. The hands are grasped using an underhand grip on the bar, and the arms are extended downwards until they are fully straightened. This exercise can also be performed using a rope attachment instead of a straight bar.

How to do it?

  1. Grasp a bar or rope attachment using an underhand grip, and stand facing the weight stack or band.
  2. Keeping your elbows close to your body, extend your arms downwards until they are fully straightened.
  3. Pause for a moment in this position, then slowly return to starting position.
  4. Repeat for the desired number of repetitions.

4. Close-grip push-ups for medial head triceps exercises

The close-grip push-up is a bodyweight exercise performed by placing the hands closer together than shoulder-width apart on the ground and performing a standard push-up motion. This variation targets the medial head of the triceps more than the regular push-up.

How to do it?

  1. Start in a standard push-up position, with your hands close together and narrower than shoulder-width apart.
  2. Perform a standard push-up motion.
  3. Keep your elbows close to your body throughout the movement, and avoid locking out at the top of the press.
  4. Repeat for the desired number of repetitions.

Related: The 12 Best exercises for tricep medial head in 2023

5. Diamond push-up

Similar to the close-grip push-up, the diamond push-up targets the medial head of the triceps by placing the hands together in a diamond shape on the ground and performing a standard push-up motion.

How to do it?

  1. Lie on your back on a bench, with your hands close together and narrower than shoulder-width apart.
  2. Press the weight upwards until your arms are fully extended.
  3. This exercise can be performed with either a barbell or a dumbbell.
  4. Make sure to keep your elbows close to your body throughout the movement, and avoid locking out at the top of the press.
  5. Repeat for the desired number of repetitions.

6. Triceps kickback

The triceps kickback is a weightlifting exercise performed with a dumbbell in one hand. The upper body is bent forward, with the arm holding the weight straight and extended behind the body. The arm is then raised until it is parallel to the ground, before slowly lowering back to starting position.

How to do it?

  1. Place one hand on a bench or other sturdy surface for support, and lean forward so that your torso is parallel to the ground.
  2. Hold a dumbbell in the hand opposite your supporting hand, and extend your arm straight behind you.
  3. Keep your elbow locked and raised as high as possible, and slowly raise the weight until it is parallel to the ground.
  4. Pause for a moment in this position, then slowly lower the weight back to starting position.
  5. Repeat for the desired number of repetitions.

7. Cable triceps extension

This cable machine exercise is performed by standing in front of a cable machine and using an overhand grip on the bar attached to the weight stack. The arms are extended upwards until they are straight, before lowering back to starting position. This exercise can also be performed using a resistance band instead of a cable machine.

How to do it?

  1. Grasp a bar or rope attachment using an overhand grip, and stand facing the weight stack or band.
  2. Keeping your elbows close to your body, extend your arms upwards until they are fully straightened.
  3. Pause for a moment in this position, then slowly return to starting position.
  4. Repeat for the desired number of repetitions.

Related:The 10 Best Arm Bar Exercises in 2023 for better results

8. Triceps dip for medial head triceps exercises

The triceps dip is a bodyweight exercise performed by placing the hands on a raised platform and lowering the body downwards until the arms are bent at a 90-degree angle. The arms are then extended back to starting position. This exercise can also be performed using parallel bars or a dipping machine.

How to do it?

  1. Place your hands on a raised platform with your palms facing forward, and legs bent so that your feet are flat on the ground.
  2. Slowly lower your body downwards until your arms are bent at a 90-degree angle.
  3. Keep your core engaged, and extend your arms back to starting position.
  4. Repeat for the desired number of repetitions.

9. Bench dip

Similar to the triceps dip, the bench dip is a bodyweight exercise performed by placing the hands on a raised bench and lowering the body downwards until the arms are bent at a 90-degree angle. The arms are then extended back to starting position.

How to do it?

  1. Place your hands on a raised bench or platform with your palms facing forward.
  2. Slowly lower your body downwards until your arms are bent at a 90-degree angle.
  3. Keep your core engaged, and extend your arms back to starting position.
  4. Repeat for the desired number of repetitions.

10. Seated triceps press for medial head triceps exercises

The seated triceps press is a weightlifting exercise performed while sitting on a bench or chair, with a dumbbell in each hand. The arms are extended upwards until they are straight, before lowering back to starting position. This exercise can also be performed using a cable machine or resistance band.

How to do it?

  1. Sit on a bench or chair with a dumbbell in each hand, and extend your arms upwards until they are straight.
  2. Pause for a moment in this position, then slowly lower the weights back to starting position.
  3. Repeat for the desired number of repetitions.

11. One-arm triceps extension

The one-arm triceps extension is a weightlifting exercise performed with a single dumbbell held vertically above the head with one hand. The arm is then extended until the weight is directly above the head, and lowered back to starting position. This exercise can also be performed using a cable machine or resistance band.

How to do it?

  1. Grasp a weight in one hand with your arm extended upwards, and hold it directly above your head.
  2. Keeping your elbow locked and raised as high as possible, slowly lower the weight until it is parallel to the ground.
  3. Pause for a moment in this position, then slowly raise the weight back to starting position.
  4. Repeat for the desired number of repetitions.

12. Lying triceps press for medial head triceps exercises

The lying triceps press, also known as a skull crusher, is a weightlifting exercise performed while lying on a bench with a dumbbell in each hand. The arms are bent at the elbows and held above the chest, before extending upwards until they are straight.

The arms are then lowered back to starting position. This exercise can also be performed using a cable machine or resistance band.

As with any exercise routine, it is important to consult a healthcare professional before beginning and to use the proper form to prevent injury. Mixing up the triceps exercises listed above can help improve muscle strength and definition in the arms.

How to do it?

  1. Place your hands on a raised platform with your palms facing forward, and legs bent so that your feet are flat on the ground.
  2. Slowly lower your body downwards until your arms are bent at a 90-degree angle.
  3. Keep your core engaged, and extend your arms back to starting position.
  4. Repeat for the desired number of repetitions.

Conclusion:

The 12 exercises listed above can help improve muscle strength and definition in the arms. They include the triceps dip, bench dip, seated triceps press, one-arm triceps extension, and lying triceps press, among others. It is important to consult a healthcare professional before beginning any new exercise routine and to use the proper form to avoid injury. Mixing up these triceps exercises can help provide a well-rounded workout for the arms. Happy lifting!

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