Exercises for tricep medial head

Exercises For Tricep Medial Head

Do you wish to develop arms that appear to be solid and powerful? Then you need to perform exercises for tricep medial head. Since your triceps account for about 70 per cent of the overall size of your upper arm, you should concentrate on building them. Having well-developed arms will make them appear as though they have a thick horseshoe shape. You must fully appreciate the tricep muscle, which has three separate heads, in order to achieve this stunning appearance effectively. A “medial head” is a triceps head among them.

The tricep brachii are muscles on the back of your arms that are mostly used to extend the elbow. You must work on your triceps if you want larger arms since they make up around two-thirds of your arms. It is divided into three parts: the medial, lateral, and long head.

The biggest tricep head is the long head. It is positioned on the inside of the backside of your upper arm. It develops at the scapular, right below your shoulder joint. Only the long head of the triceps crosses your shoulder joint; the other two head sources are on the humerus (your upper arm bone).

The lateral head is found outside of your posterior upper arm and is smaller than the long head. Apparently, the lateral head of the triceps is thought to be stronger because it has a greater proportion of dynamic muscle fibres. It is also the horseshoe shape that appears on the upper back of your arm.

The smallest and least prominent head is the medial head. It is found in the lower middle of the back of your upper arm. Similar to the lateral head, but at a lower spot, the medial head joins the humerus. Furthermore, it is the only tricep head with a larger proportion of slow twitch muscle fibres, designating it an endurance muscle head. Ultimately, both with and without resistance, it is vital for elbow extension. These three triceps heads work together simultaneously to stretch your elbows.

Remember that triceps as a whole will function and all heads will be functioning no matter which workouts you perform. However, you can work on specific tricep heads more than others in certain positions and angles, but cannot prevent any of the tricep heads from engaging during the workout.

Here are the 5 best exercises for tricep medial Head.

1. dumbell reverse grip press

The chest and triceps are the key movers in this huge and complex exercise, which engages multiple upper body muscles. Two dumbbells and a workout bench are just about all you need to get started. Please take extra care when performing this exercise.

Dumbell Reserve Grip Press


  • You will hold a dumbbell in each hand, palms toward your face while you hold them.
  • To begin, sit on the edge of a flat bench with the ends of the dumbbells resting on your knees. Then you will gradually lie on the bench.
  • Next, raise the dumbbells directly above your chest. Ensure that your palms are currently facing your shoulders.
  • Now, gradually drop the dumbbells to your chest height and hold for one second before returning it to the very starting position.
  • Repeat the exercise as many times as needed.

2. Diamond Push-ups

Diamond push-ups are superb since they can be performed without any equipment, makes them perfect for at-home exercisers. The medial triceps are likewise extremely well enhanced with them.


  • Kneel and position your hands firmly on the floor, form a triangle with your thumbs and first fingers.
  • Move your feet out and back with your arms extended until your body is straight. Pull your chin in, stretch your neck, and brace your core. Draw your shoulders downward and back.
  • Bend your arms while keeping your body straight, then lower your chest until it touches the back of your hands. Maintain a close-up position with your elbows.
  • Gently push your back up and repeat the steps.

3. Barbell JM Press

The Barbell JM press is a dynamic exercises for tricep medial head. It works the triceps, pecs, and delts. This exercise will not only boost the general size and strength of your triceps, however it will equally help you add weight to pressing variations like the bench press as well as overhead press.


  • On a flat bench, lay on your back, spread your legs, and place your feet firmly on the floor.
  • Hold the barbell with your hands shoulder-width apart and your thumbs tightly wrapped around the bar.
  • Raise the bar. Put your elbows 45 degrees away from your sides and toward your feet while extending your arms completely overhead.
  • Once your forearms and biceps meet, gradually begin to bend your elbows and drop the bar towards your chin or neck.
  • Exhale as you return the barbell to its beginning position. Repeat as many times as as necessary.

4. Cable rope pushdowns

The cable rope pushdown is another excellent exercises for tricep medial head. It’s an excellent shoulder workout.


  • Begin by connecting the rope attachment to the cable machine and taking an overhand hold on the rope.
  • The ropes should be at your chest level when you start. additionally, place your feet a little apart.
  • Brace your abdominal and tuck your elbows, now inhale gently and begin pressing down until your elbows are outstretched, bringing your elbows next to your body whilst also bending your knees. Ensure careful you pushdown with your back upright.
  • Finally exhale and immediately return to your starting position.
  • Repeat for your suitable number of rounds and sets.

5. bench dips

Bench dips are a medium-intensity workout that target your triceps by using your own bodyweight as support. It can sometimes be done on the bench or the bar. However, while you’re at home but still want to train the medial, dips are indeed a terrific choice. Ensure to fully stretch your elbow at the top to aim the whole tricep muscle.


  • Put your hand on a flat bench. Spread your feet out in front of you such that your body is perpendicular to the bench.
  • Your legs should be straight and just your heels should be touching the floor. Your knees and hips should remain bent.
  • Your arms should be entirely stretched on the bench, with only your palms on it.
  • Proceed by bending your elbows and lowering your body as much as you can until your arms form a 90-degree angle.
  • Stretch your arms to return to the starting position, gripping your triceps firmly at the top.

Bottom Line

When performing exercises for triceps medial head, or any other muscle, proper technique is important. Before putting more weight on, however be mindful how you move and increase the repetitions. You may develop larger arms and stronger medial head triceps by combining compound movements with isolation exercises.

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