When it comes to developing well-rounded and strong triceps, it is crucial to target all three heads of the tricep muscle: the long head, lateral head, and medial head (also known as the short head). Here’s a detailed guide on how to effectively target the medial (short) head of the triceps.
Importance of the Medial Head
The medial head of the triceps, although smaller than its counterparts, plays a vital role in elbow extension and stability. It acts as a bridge between the long and lateral heads, contributing to overall tricep development and aesthetics. A stronger medial head can enhance the appearance of the long and lateral heads, leading to more balanced and impressive triceps.
Exercises for the Medial Head
To effectively target the medial head, you need to focus on exercises that place the elbow in a fully extended position. Here are some key exercises to include in your routine:
Reverse Grip Cable Pushdown
Technique: Attach a cable handle to a high pulley machine. Stand facing the machine with your feet shoulder-width apart. Use a reverse grip (underhand) and keep your elbows tucked at your sides.
Execution: Extend your arms fully, then lower the handle back to the starting position. This exercise is particularly effective for targeting the medial head due to the underhand grip and elbow position[1][3][4].
Palm Out Tricep Dips
Technique: Perform tricep dips using a bench or parallel bars. Instead of the traditional grip, use a palm-out (underhand) grip.
Execution: Lower your body by bending your elbows until your upper arms are parallel to the ground, then push back up to the starting position. This variation emphasizes the medial head[1].
Reverse Grip Bench Press
Technique: Lie on a flat bench and grip the barbell with an underhand grip. Keep your elbows close to your body.
Execution: Lower the bar to your chest and then push it back up to full extension. This exercise, while less common, can be effective for targeting the medial head[1].
Tricep Pushdown with Specific Grip
Technique: Use a cable machine with a straight bar or v-bar attachment. Employ an underhand grip or a partly-pronated grip to target the medial head.
Execution: Extend your arms fully, then lower the handle back to the starting position. The grip and elbow position are key to targeting the medial head[1][3].
Additional Tips
Range of Motion: Ensure that you are using a full range of motion in your exercises to maximize the activation of the medial head.
Grip Variations: Experiment with different grip positions to find what works best for you. For example, using a rope attachment can add variety and increase tricep activation[1][3][4].
Consistency: Consistency is key. Include these exercises in your regular tricep workout routine to see continuous growth and development.
Most Important Facts About Short Head Tricep Exercises
Grip Position: To target the medial head, use a reverse grip (underhand) and keep your elbows tucked at your sides[1][3][4].
Elbow Extension: Exercises that place the elbow in full extension are most effective for the medial head, such as reverse grip cable pushdowns and palm out tricep dips[1][4].
Balanced Development: The medial head acts as a bridge between the long and lateral heads, so strengthening it contributes to overall tricep development and aesthetics[1].
Variety in Exercises: Using different grip options and variations, such as the reverse grip bench press and specific cable machine attachments, can help ensure balanced development of the medial head[1][3][4].
By incorporating these exercises and tips into your workout routine, you can effectively target the medial head of your triceps, leading to stronger, more balanced, and aesthetically pleasing triceps.
