Sculpting Strong Triceps: Unleashing the Power of Medial Head Tricep Exercises


When it comes to achieving well-defined, impressive arms, focusing on all three heads of the triceps is crucial. While many are familiar with the lateral and long heads, the medial head often goes unnoticed. But fear not, for in this blog post, we will shed light on the medial head of the triceps and present you with a curated collection of unique exercises to help you target and strengthen this often neglected area. Get ready to unlock the full potential of your triceps!

Sculpting Strong Triceps: Unleashing the Power of Medial Head Tricep Exercises
Image Credit: Shutterstock

{getToc} $title={Table of Contents}

Diamond Push-Ups:

Diamond push-ups are a fantastic exercise to target the medial head of the triceps. Begin by assuming a standard push-up position, but instead of placing your hands shoulder-width apart, bring them closer together, forming a diamond shape with your thumbs and index fingers. Lower your body down, keeping your elbows close to your sides, and then push back up. This exercise specifically engages the medial head, providing a challenging workout for your triceps.

Overhead Cable Tricep Extensions:

For an exercise that isolates the medial head with precision, look no further than overhead cable tricep extensions. Stand facing away from a cable machine with the handle attachment in your hands. Extend your arms fully overhead, ensuring your elbows are pointing forward. Slowly lower the cable handle behind your head, keeping your upper arms stationary. Pause momentarily before returning to the starting position. This exercise places direct tension on the medial head, helping to strengthen and tone it effectively.

Reverse Grip Tricep Pushdowns:

Reverse grip tricep pushdowns provide an excellent variation to target the medial head. Attach a straight bar or rope handle to a high cable pulley machine. With your palms facing up and hands shoulder-width apart, grasp the bar or handle. Keeping your elbows close to your sides, push the bar down until your arms are fully extended. Hold for a second and then slowly return to the starting position. The reverse grip places more emphasis on the medial head, promoting its growth and definition.

Skull Crushers:

Skull crushers, also known as lying tricep extensions, offer a challenging workout for the entire tricep muscle group, with a particular emphasis on the medial head. Lie flat on a bench with a barbell or dumbbell held directly over your chest, arms fully extended. Keeping your upper arms stationary, slowly lower the weight towards your forehead by bending your elbows. Once you feel a stretch in your triceps, extend your arms to return to the starting position. This exercise effectively engages the medial head while also working the other heads of the triceps.

Bench Dips:

Bench dips are a versatile exercise that can be performed almost anywhere. Position yourself with your back facing a bench or elevated surface. Place your hands shoulder-width apart on the edge of the bench, fingers pointing forward. Extend your legs in front of you with your heels resting on the floor. Lower your body by bending your elbows until your upper arms are parallel to the ground, then push back up to the starting position. Bench dips engage the entire triceps muscle, with a significant emphasis on the medial head.


Don't neglect the power of the medial head when sculpting your triceps! By incorporating these unique exercises into your workout routine, you can effectively target and strengthen this often-overlooked area, achieving well-rounded, defined arms. Remember to gradually increase the intensity and weight as you progress to challenge your muscles further. With dedication and consistency, you'll be on your way to showcasing impressive triceps and achieving your fitness goals. Keep pushing, and watch your triceps transform!

Post a Comment

Previous Post Next Post

Contact Form