The medial head of the triceps, often referred to as the short head, is a crucial component of the triceps brachii muscle. While it may not have the same growth potential as the long and lateral heads, strengthening the medial head is essential for overall tricep development, stability, and aesthetic appeal. Here’s a comprehensive guide on how to effectively target the medial head of your triceps.
Understanding the Medial Head
The medial head of the triceps originates and inserts in the same places as the lateral head, making it challenging to isolate completely. However, certain techniques and exercises can emphasize its activation along with the lateral head, while also engaging the long head to some extent[1][3][5].
Key Techniques for Targeting the Medial Head
To effectively target the medial head of the triceps, you can use the following techniques:
Reverse Grip: Using a reverse or underhand grip in exercises like cable pushdowns, dumbbell presses, and bench dips can increase the engagement of the medial head[1][3][5].
Elbow Position: Keeping your elbows close to your sides during exercises helps to emphasize the medial and lateral heads over the long head[1][3][5].
Rep Range: Using a higher rep range of 15-30 reps can be beneficial for targeting the medial head, as it responds well to high volume[1].
Best Exercises for the Medial Head
Here are some of the most effective exercises to target the medial head of the triceps:
1. Underhand Triceps Cable Pushdown
This exercise is highly effective for isolating the triceps without taxing the shoulders or biceps. Use an underhand grip to increase the engagement of the medial head. Sit on a bench, place your hands by your sides with your palms rotated outward, and lower the cable down to form a 90-degree angle at the elbow[3].
2. Reverse Grip Dumbbell Press
Lie on a bench with dumbbells held in a reverse grip (palms facing your head). Lower the dumbbells to your ribcage while keeping your elbows close to your sides, then push through the triceps to return to the start position. This exercise reduces shoulder joint stress and emphasizes the triceps[1][3].
3. Tate Press
This exercise involves holding dumbbells in an overhand grip and bringing them down to your chest. Lie on a flat bench, hold the dumbbells directly above your chest with the ends touching, and lower your forearms down to your chest without moving your upper arms. Push through the triceps to return to the start position[1].
4. Bench Dips with External Palm Rotation
Performing bench dips with your palms turned outward can emphasize the medial head. Keep your elbows tucked close to your body and lower your body until your upper arms are parallel to the floor[5].
5. Cable Concentration Triceps Extension
This exercise involves using a cable machine to target the triceps. Keep your elbows close to your body and extend the cable outward, focusing on the contraction of the triceps[3].
6. Diamond Push-Ups
While diamond push-ups primarily target the long and lateral heads, they can also engage the medial head. Place your hands closer together than shoulder-width apart and perform push-ups, ensuring your upper arms are steady and only your forearms move[5].
Training Tips
Weight and Reps: Use relatively light weights and aim for a higher rep range of 20-30 reps to optimally work the medial head[1].
Form and Control: Maintain a controlled motion throughout the exercises, focusing on tricep contraction and avoiding quick or jerky movements to prevent elbow and shoulder strain[4].
Variation and Consistency: Alternate between different routines and exercises to keep your workouts varied and prevent plateaus. Aim to train your triceps 2-3 times per week, allowing at least one day of rest between sessions[2][4].
Most Important Facts About Medial Head Tricep Exercises
Technique: Use a reverse grip and keep your elbows close to your sides to emphasize the medial head.
Exercises: Underhand triceps cable pushdowns, reverse grip dumbbell presses, Tate presses, bench dips with external palm rotation, and cable concentration triceps extensions are highly effective.
Rep Range: Higher rep ranges (15-30 reps) are beneficial for targeting the medial head.
Importance: Strengthening the medial head improves overall tricep strength, stability, and aesthetic appeal.
Combination: Most exercises will engage the long and lateral heads as well, but specific techniques can increase the emphasis on the medial head.
Volume and Consistency: High volume and consistent training are key to seeing improvements in the medial head of the triceps.
By incorporating these techniques and exercises into your workout routine, you can effectively target and strengthen the medial head of your triceps, leading to more balanced and impressive upper arm development.
