The importance of tricep exercise can never be overemphasized. This is because the triceps are among the largest muscles in the upper arm and play a significant role in pushing and pulling movements. They also help to stabilize the shoulder joint. Therefore, it is important to include tricep exercises as part of your workout routine.
How many Part’s Tricep have:
The triceps are divided into three parts – the medial, lateral, and long heads. The medial head is the smallest of the three heads and is located on the inside of the arm. It is responsible for extending the elbow and rotating the arm inward.
The following are some of the best exercises for targeting the medial head of the triceps:
1. Lying Tricep Extension:
Lie flat on your back on an exercise bench with a weight in each hand. Extend your arms straight up towards the ceiling, and then slowly lower them back down to the starting position.
2. Seated Tricep Extension:
Sit with a weight in each hand, palms facing forward, and arms extended straight overhead. Bend your elbows and slowly lower the weights behind your head.
3. Standing Tricep Extension:
Stand with feet hip-width apart, hold a weight in each hand with your arms extended straight overhead, and bend your elbows to lower the weights behind your head.
4. Hammer Curl to Tricep Extension:
Have one weight in each hand and let them hang at arm’s length by your sides, with your palms facing your thighs. Bend your elbows and curl the weights as close to your shoulder as you can. Then press the weights overhead until your arms are straight. Reverse the motion to return to the starting position.
5. Overhead Tricep Extension:
Begin by sitting or standing with a weight in each hand, palms facing forward, and arms extended straight overhead. Bend your elbows and slowly lower the weights behind your head.
6. Kneeling Cable Tricep Extension:
Kneel in front of a cable machine with a rope attachment and grasp it with both hands so that your palms are facing each other. keeping your back flat, extend your arms in front of you until they’re parallel to the floor.
7. Skull Crushers:
Lie down on a bench holding a barbell or EZ curl bar with an overhand grip, hands wider than shoulder-width apart. Bring the bar down to above your forehead so that your upper arm is perpendicular to the floor and then press it back up to the starting position explosively.
8. Bench Dips:
Position yourself at one end of a bench or dip station and place both hands on edge of a bench with fingers pointing forward. Place feet together on a bench or station platform directly beneath hips, then scoot feet out so that you’re supporting most of your body weight on hands and feet (legs should be slightly bent). Keeping torso stationery, lower body by bending elbows until they form right angles; press back up to start position by extending elbows..
9. Close-Grip Bench Press:
Lie flat on a bench grasping a barbell with an overhand grip, hands closer than shoulder-width apart. Press the barbell up to straighten your arms, then lower it back down until your elbows are at a 90-degree angle.
10. Single-Arm Overhead Tricep Extension:
Stand with feet hip-width apart holding one weight in your right hand with your palm facing forward. Extend your right arm straight up towards the ceiling, and then slowly lower it back down to the starting position. Switch arms and repeat on the left side.
11. Tricep Kickbacks:
Stand with feet hip-width apart holding a weight in each hand, palms facing the body, and bent elbows close to the torso. Keeping upper arms stationary, extend both arms back until they’re parallel to the floor. Slowly bend your elbows and return to starting position.
12. Incline Tricep Extension:
Sit on an incline bench holding a weight in each hand, palms facing each other, and extend arms straight up towards the ceiling overhead. Bend your elbows and slowly lower the weights behind your head.
Implementing these tricep exercises into your workout routine will help you strengthen and sculpt those hard-to-reach tricep muscles, leading to a defined tricep head in 2023. Mix up the exercises and challenge yourself by increasing weight or reps each week for optimal results. Happy lifting!
What exercises work the medial head of the tricep?
Some exercises that work the medial head of the tricep include close grip bench press, overhead tricep extensions, and cable pushdowns. It is important to vary your exercises in order to target all three heads for maximum muscle growth. Additionally, maintaining proper form and using a weight that challenges you will also ensure optimally targeted muscle growth.
How to exercise the medial tricep head?
In order to target the medial head, focus on exercises that involve bringing the arms behind the body, such as close grip bench press and overhead tricep extensions. Cable pushdowns with a narrow grip can also help isolate and work this specific tricep head. Remember to vary your exercises and choose a weight that challenges you in order to effectively target and build muscle. Maintaining proper form is also crucial for optimal results.
What exercise works the medial head of the trice?
Some exercises that target the medial head of the tricep include close grip bench presses, overhead tricep extensions, and cable pushdowns. It is important to vary your tricep exercises and challenge yourself with appropriate weight in order to effectively work all three heads of the tricep muscle.