Table of Contents
Introduction
When it comes to building strong and defined arms, targeting all three heads of the triceps is essential. The medial head of the tricep is often overlooked, but by incorporating specific exercises into your routine, you can maximize your arm gains. In this article, we will explore the best exercises to target the medial tricep head and help you achieve those sculpted arms you desire.
Bench Dips
Bench dips are a classic exercise that effectively targets the triceps, including the medial head. To perform this exercise, place your hands shoulder-width apart on a bench or step behind you. Lower your body by bending your elbows until your upper arms are parallel to the floor. Push yourself back up to the starting position, focusing on engaging your triceps throughout the movement. Aim for 3 sets of 12-15 repetitions.
Close-Grip Push-Ups
Close-grip push-ups are another excellent exercise for targeting the medial tricep head. Start in a push-up position with your hands placed close together, directly under your shoulders. Lower your body by bending your elbows, keeping them close to your sides. Push yourself back up, focusing on squeezing your triceps at the top of the movement. Perform 3 sets of 12-15 repetitions.
Tricep Kickbacks
Tricep kickbacks are a great isolation exercise for targeting the medial tricep head. Hold a dumbbell in one hand and place the opposite knee and hand on a bench for support. Keeping your upper arm parallel to the floor, extend your arm back until it is fully straightened. Squeeze your tricep at the top of the movement and slowly lower the weight back down. Perform 3 sets of 12-15 repetitions on each arm.
Overhead Tricep Extensions
Overhead tricep extensions are a powerful exercise for targeting the entire tricep, including the medial head. Stand with your feet shoulder-width apart and hold a dumbbell with both hands. Raise the dumbbell overhead, keeping your elbows close to your head. Slowly lower the dumbbell behind your head, bending your elbows. Extend your arms back up to the starting position, focusing on contracting your triceps. Aim for 3 sets of 12-15 repetitions.
Skull Crushers
Skull crushers are a challenging yet effective exercise that primarily targets the long head of the tricep but also engages the medial head. Lie on a bench with a barbell or dumbbells held directly above your shoulders. Lower the weight towards your forehead by bending your elbows, keeping them stationary. Extend your arms back up to the starting position, focusing on squeezing your triceps. Perform 3 sets of 12-15 repetitions.
Tricep Dips
Tricep dips are a fundamental exercise for targeting the triceps, including the medial head. Position yourself between parallel bars or use the edge of a stable chair or bench. Lower your body by bending your elbows, keeping them close to your sides. Push yourself back up, focusing on engaging your triceps throughout the movement. Aim for 3 sets of 12-15 repetitions.
Triangle Push-Ups
Triangle push-ups are a variation of the traditional push-up that places extra emphasis on the triceps, specifically the medial head. Start in a push-up position with your hands close together, forming a triangle shape with your thumbs and index fingers. Lower your body by bending your elbows, keeping them close to your sides. Push yourself back up, focusing on squeezing your triceps at the top of the movement. Perform 3 sets of 12-15 repetitions.
Close-Grip Bench Press
The close-grip bench press is a compound exercise that targets the chest, shoulders, and triceps, with a particular focus on the medial head. Lie on a bench with your hands placed shoulder-width apart. Lower the barbell towards your chest by bending your elbows, keeping them close to your sides. Push the weight back up, focusing on contracting your triceps. Aim for 3 sets of 8-10 repetitions.
Diamond Push-Ups
Diamond push-ups are another effective variation of the traditional push-up that specifically targets the triceps, including the medial head. Start in a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers. Lower your body by bending your elbows, keeping them close to your sides. Push yourself back up, focusing on squeezing your triceps at the top of the movement. Perform 3 sets of 12-15 repetitions.
Tricep Rope Pushdowns
Tricep rope pushdowns are a popular exercise that isolates the triceps, including the medial head. Attach a rope handle to a cable machine at a high position. Stand facing the machine with your feet shoulder-width apart. Grab the rope with an overhand grip and push it down towards your thighs, extending your elbows. Squeeze your triceps at the bottom of the movement and slowly release back up. Perform 3 sets of 12-15 repetitions.
Conclusion
Targeting the medial tricep head is crucial for achieving well-rounded and defined arms. By incorporating these exercises into your routine, you can effectively engage and strengthen this muscle group. Remember to gradually increase the weight and perform each exercise with proper form to maximize results. Building stronger triceps will not only enhance the appearance of your arms but also improve your overall upper body strength.
