9 Best Medial Head Tricep Exercises For A Good Looking Physique

Do not ignore developing your triceps if you want a symmetrical physique to look and feel your best. No matter where you are on your fitness journey, there are quite a few medial head tricep exercises available to help you target the muscles in your triceps to give you a good-looking figure.

Keep reading to learn more about the triceps. We will cover the best medial head triceps exercises and how to perform each. This way, there will be no need to waste time trying to figure things out.

The 3 Heads of the Triceps Brachii

It is worth looking briefly at the anatomy of the triceps before we discuss which exercises are best for developing the medial head.

Three heads come together to form the triceps muscle: the medial, lateral, and long heads.

Long Head Triceps

The long head is the large, meaty area at the back of the triceps. The long head crosses the shoulder joint, feeding into the scapula.

Medial Head Triceps
The medial head sits around and underneath the long head. While you can’t see the medial head that well, it’s critical in providing stability to all the triceps muscles.

Lateral Head Triceps
Also known more as the ‘horseshoe triceps’, it is the front part of the triceps that you always see bodybuilders flexing in the mirror.

Benefits of Exercising the Medial Head

Here are some of the benefits medial head tricep exercises can give you:

• Strengthened elbow stability.
• Improved endurance for compound movements.
• Helps to develop and build the lateral and long head triceps.
• Creates the “horseshoe” muscle aesthetic.

Can You Isolate One Head of the Triceps?

The role of the medial head is to help make your elbows stable and make your upper arm “full” for a good-looking figure. But can you train your medial head muscle in isolation?

A 2018 Acta Orthopaedica et Traumatologica Turcia study found that you cannot entirely isolate one triceps head from the rest. But you can select exercises that emphasize the head you want to develop the most. Thus, medial head tricep exercises can help you target the medial head much better.

You may be wondering if triceps isolation movements can be effective. The answer is yes. Isolation movements can be quite effective because you can still emphasize one head you want to target.

The best way to emphasize one head of the triceps is to keep your elbows high and tucked together. Depending on the exercise, you will either have to push them away or keep them pinched close to your body.

If you are unsure which hand position to use for medial head tricep exercise, we advise using the underhand or neutral position. Underhand and neutral hand placements with proper form reduce the involvement of surrounding muscles. That allows for target emphasis on the tricep head you want to target.

Best medial head tricep exercises for a more proportional figure

Here are some of the best medial head tricep exercises that can help give you a symmetrical physique that can turn heads.

Reverse grip cable triceps pushdown

Although the reverse grip cable pushdown involves all three triceps heads, the medial head still gets a good workout. Using the cable machine, combined with the reverse grip, emphasizes the medial head.

NB:
You will need a cable machine for these medial head tricep exercises.
Check out recommended lat pulldown cable machine if you are yet to install one in your home gym.

Muscles Targeted: Medial head, long head, lateral head triceps.
Equipment Required: Cable machine.
Level: Beginner.

Steps to follow

• Start the medial head tricep exercise by placing one leg slightly in front of the other to get into your starting position for balance.
• Grab onto the solid straight bar handle with an underhand grip. Then, pull the handle down until both arms fully extend, pausing at the top of the movement.
• To return to the starting position, slowly bring your arms up until they make a 90-degree angle. Repeat.

Tip:

• To get the best results from this medial head tricep exercise,
• Ensure the cable is relatively heavy for peak muscle tension.
• Your elbows should remain pinched to your sides and maintain a straight back. Restrict the movement so that only your forearms and hands are moving. Restricting your arms will allow for isolation of the triceps and medial head.
• Avoid moving your arms above 90 degrees to maintain tension in your triceps muscles.

Overhead triceps press

Overhead presses are good tricep medial head exercises. You will need dumbbells for the workout.

Muscles Targeted: Medial head, lateral head, long head triceps.
Equipment Required: Dumbbell
Level: Beginner

Steps to follow

• Hold a dumbbell in both hands, pressing them straight above your shoulders. Your thumbs should point directly behind you. Keep your feet at hip-width and your core tight to maintain stability in your torso. This is your starting position.
• Bend your arms while keeping your elbows pinched to your ears as you lower the weight behind your head. Your thumbs should now be pointing to the ground.
• Straighten your arms. Press the weight above your shoulders to return to the starting position. Repeat.

Tip: Maintaining your arms around 180 degrees of shoulder flexion – with the upper arm face up – increases the involvement of the medial head.

Dumbbell triceps overhead extension

You can perform these medial head tricep dumbbell exercises with only one dumbbell. You can also do the movement sitting or standing, whichever you find comfortable or easy.

Muscles Targeted: Medial head, long head triceps.
Equipment Required: Dumbbell.
Level: Beginner.

Steps to follow

• With both hands, grip the dumbbell, raising your arms high as you move the dumbbell over your head. The dumbbell should be parallel with the floor. Keep your elbows in line with your shoulders. That is your starting position for these medial head tricep exercises.
• Extend your arms and bring the dumbbell behind your head in a controlled manner. Keep moving your arms behind your head until your arms reach an 85-degree angle.
• Your elbows must remain tucked to your ears as you extend your arms. Keep your upper arms still as you push the dumbbell above your head to return to the starting position. Repeat.

Tip:

• There should be no movement from above your elbows to your shoulders when doing these medial tricep head exercises.
• If you experience discomfort using two hands, switch to holding one dumbbell in each hand.
• It can be more comfortable on the shoulder joints and gives better engagement of the medial head.

Palm Out Bench Dip

Bench dips are bodyweight exercises for the medial head of the tricep. Bench dips may seem simple, but they can make your triceps burn.

The outward positioning of your hands makes this movement great for improving strength in the medial head. Thus, they are excellent medial head tricep exercises that anyone can do, regardless of their fitness level.

You will need a flat weight bench for the exercise. Check our recommended adjustable weight bench if you are yet to acquire one for your home gym.

Muscles Targeted: Medial head, lateral head, long head triceps.
Equipment Required: weight bench.
Level: Beginner – intermediate.

Steps to follow

• Sit on the flat weight bench with your hands beside your thighs. Turn your hands outward so that they point away from your body.
• Move your feet away from you until fully extended. Now, lift your bottom off the bench, fully extending your arms.
• Bend at the elbow as you lower your body. Your arms should make a 90-degree angle.
• Push through your arms to return to the starting position. Repeat.

Tip:
Put a weight on your lap for extra resistance if you do not find these medial head tricep exercises challenging enough. You can use a dumbbell or a barbell.

The Skull Crusher

The skull crusher is an exercise that requires your full attention. But, it is one of the best medial head tricep exercises. It is also excellent for developing all three tricep heads when you perform the movement correctly.

Muscles Targeted: Medial head, lateral head, long head triceps.
Equipment Required: weight bench and an EZ curl bar, straight bar, or dumbbell.
Level: Intermediate.

You can use any of the mentioned equipment, but we recommend using the EZ curl bar. The EZ curl bar is the greatest for muscle engagement.

Check at our recommended EZ Curl Bars if you have not yet installed one in your home gym.

Steps to follow

• While lying flat on a bench, fully extend your arms above your chest like you are about to do a bench press.
• Hold the E-Z bar with a narrow grip to maximize stretch and tension in your triceps.
• Bend your arms, only using the extension of your elbows to move the bar up and down. Lower the bar one inch away from your forehead, keeping tension in your wrists.
• Raise the bar with your arms almost fully extended to increase time-under-tension. Repeat.

Tip:

• Keep your elbows tight and narrow to your torso as you move the weight throughout these medial head tricep exercises. Flaring your elbows away from your body is not only poor form but will remove focus from the triceps.
• Like all exercises, proper form is always better than more weight.
• Start with a lighter weight while focusing on tension and mind-muscle connection. Do this until you get it right, slowly increasing the weight for hypertrophy.

Triangle push-up

An American Council on Exercise (ACE) 2011 study found that triangle push-ups – or diamond push-ups – are one of the best movements for the long and lateral heads of the triceps.

You are probably wondering why we included this exercise if it does not directly target the medial head. Here is why:

The body requires compound and isolation movements to build strength and mass. Any exercises that strengthen the triceps make it possible for the medial head to grow.

Thus the triangle or diamond push-ups will activate and target the medial head. And requiring no equipment makes them some of the best medial head tricep exercises at home.

Muscles Targeted: Medial head, lateral head, long head triceps.
Level: Beginner (modified) – intermediate.

Steps to follow

• Start by getting in the traditional push-up position. Place your hands shoulder-width apart – or slightly wider – on the ground.
• Place your hands together. Your index fingers and thumbs should create a diamond shape.
• Your elbows should remain pinched to your sides as you lower your body. Then, push your elbows back toward your feet rather than flaring them out.
• Push yourself up from the floor to return to the starting position.

Tip:

• The position of your arms is crucial for this movement. It makes it more challenging than traditional push-ups.
• Use a mirror or a buddy to check your form throughout the full range of motion, if necessary.
• Ensure you maintain a straight spine and a tight core without letting your hips pike or sag.

Reverse grip dumbbell triceps press

The reverse grip dumbbell triceps presses are excellent medial head tricep exercises. The exercise develops the triceps, front delts, and pectorals.

Muscles Targeted: Triceps brachii, front delts, pectorals.
Equipment Required: Dumbbell, flat weight bench.
Level: Intermediate.

Steps to follow

• Sit upright on a flat weight bench with a dumbbell resting on each knee. Slowly lay back on the bench while keeping your feet planted.
• With an overhand grip, lift the dumbbells to your shoulders, bending at the elbow. Then, push your arms up still holding one dumbbell in each hand. Fully extend your arms and rotate your palms to face each other. Slightly rotate your palms outward, so they are facing behind your head. This is your starting position.
• With your elbows tucked in, lower your arms to your sides until your elbows align with your torso.
• Isolate the tension in your arms to your triceps as you push the weight up to the starting position. Breathe out as you follow through with the movement. Pause at the top for better contraction of the muscles. Repeat.

Tip:

• Like the skull crushers, drop the weight on this exercise if you are unfamiliar with the movement.
• Because you are using dumbbells, your arms are moving independently. Thus, going slow will help ensure balance in the arms and constant movement throughout the exercise.
• Be sure to follow through the full range of motion.

Lying dumbbell triceps extension

The lying dumbbell extension medial head tricep exercises require more coordination and focus than the reverse grip dumbbell press. Maintaining a solid grip on the dumbbells for the entire movement is necessary until you complete the exercises.

Muscles Targeted: medial head, lateral head, long head triceps.
Equipment Required: Dumbbells, flat weight bench.
Level: Intermediate

Steps to follow

• Sitting on a flat bench, grab two dumbbells, rest them on top of your knees, then lay back on the bench.
• With one dumbbell in each hand, raise your arms till they are perpendicular to your body. Turn your wrists in so they face each other while keeping your arms in line with your shoulders. This is the starting position.
• Keep your arms stationary as you bend at the elbows to isolate and maintain tension in the triceps. Lower the weight until the dumbbells reach your ears.
• Focus on using your triceps to push the weight back up as you return your arms to the starting position. Repeat.

Tip:

• Keep your upper arms as stationary as possible when doing these medial head tricep exercises. The goal is to isolate the muscle group. Swinging your arms to move the weight removes the benefits of the exercise.
• Try using one arm at a time if you find exercising with two arms at the same time challenging,
• Drop the weight if you notice your arm is swinging when lifting the weight. Hold your elbow with the other hand to reinforce stability if necessary.
• Touch your triceps with your other hand to enforce mind-muscle connection if you notice you’re not feeling the movement in your triceps.

Reverse Grip Floor Press

This exercise is an effective variation of the chest press and is excellent for building strength in the triceps. What makes this movement so great? Well, it is the end movement of the chest press where the triceps are most active. Thus, these medial head triceps exercises could be for you if you have shoulder problems

Muscles Targeted: Triceps, shoulders, chest.
Equipment Required: Barbell or EZ curl bar.
Level: Beginner – intermediate.

Steps to follow

• Position yourself on the floor with the barbell above your body. Roll the barbell, so that it is over your eyes.
• Hold the bar, palms at shoulder-width, with an underhand grip, and keep your elbows against your torso. Your upper arms should touch the floor. This is the starting position.
• Push the weight up until your elbows extend fully. Keep your shoulders pressed to the floor as you drive the weight.
• Slowly, bring your elbows down, pausing at the bottom. Repeat.

Tip:

• Pausing at the bottom of the movement increases stability and control while intensifying the triceps contraction.
• Maintain tension throughout the entire movement.