3 Best Exercises to Target the Medial Head of the Triceps

The triceps brachii is composed of three heads: the long head, lateral head, and medial head. While the long and lateral heads often receive much attention in arm training, the medial head is frequently neglected despite its crucial role in elbow stability and overall arm strength.

The medial head is primarily responsible for supporting the other two heads in generating force for elbow extension and contributing to the bulk of the arm’s lower portion near the elbow.

In this article, we will explore the three best exercises that specifically target the medial head of the triceps. These exercises are backed by scientific research and are highly effective in increasing strength and hypertrophy of this important muscle.

Understanding the mechanics of the medial head and how to train it optimally can help you achieve balanced triceps development and greater arm strength.

The Role of the Medial Head in Triceps Function

To understand the importance of targeting the medial head of the triceps, it’s important to first recognise its anatomical function. The medial head, located deeper than the lateral and long heads, originates from the posterior humerus and inserts into the olecranon process of the ulna.

It is primarily involved in elbow extension and helps stabilise the joint during heavy pressing movements like bench presses and overhead presses. It is particularly active when performing pressing exercises in a close-grip position or when the elbow is fully extended, which is why targeting it requires specialised movements.

Research has shown that the medial head is more consistently active throughout a range of motion during elbow extension compared to the lateral and long heads, which tend to engage more strongly at different joint angles or loads.

A study published in the Journal of Biomechanics found that the medial head of the triceps exhibited greater muscle activation during isometric contractions and at shorter muscle lengths. This suggests that training the medial head is essential for overall triceps development and elbow stability, especially in movements where fine control and endurance are required.

1. Close-Grip Bench Press

Why It Works

The close-grip bench press is an effective compound movement for overall triceps activation, but it is particularly good for targeting the medial head. By narrowing the grip, you place greater emphasis on the triceps, reducing the role of the chest and shoulders. This change in grip angle shifts the load towards the medial head as the arms move closer to the body, which increases the muscle’s involvement in elbow extension.

A study published in the Journal of Strength and Conditioning Research found that the close-grip bench press produced significantly higher electromyographic (EMG) activity in the medial head of the triceps compared to the traditional bench press . The medial head was particularly active in the final phase of elbow extension, making this movement one of the most effective for training it.

How to Perform

1. Lie flat on a bench with your feet planted firmly on the ground.
2. Grip the barbell with your hands shoulder-width apart or slightly closer.
3. Lower the bar slowly to your lower chest while keeping your elbows tucked close to your body.
4. Press the bar back up to full extension, ensuring that you lock out your elbows at the top.
5. Repeat for 3–4 sets of 8–12 repetitions.

Tips for Optimisation

• Avoid flaring your elbows out, as this shifts the emphasis to the chest and shoulders.
• Focus on the lockout phase of the lift, as this is where the medial head is most active.
• Use a controlled tempo to keep tension on the triceps throughout the movement.

2. Reverse-Grip Triceps Pushdown

Why It Works

The reverse-grip triceps pushdown is a highly effective isolation exercise for targeting the medial head. The reverse grip (supinated) places the elbows in a more favourable position for engaging the medial head. Unlike the traditional overhand grip, the reverse grip shifts some of the emphasis away from the lateral head and directs more activation towards the medial and long heads.

A study from the European Journal of Applied Physiology compared different triceps pushdown variations and found that the reverse-grip pushdown elicited significantly higher medial head activation compared to the traditional pronated pushdown . This is likely due to the change in forearm and elbow position, which places the medial head in a position to generate more force during elbow extension.

How to Perform

1. Stand in front of a cable machine with a straight bar attachment.
2. Grip the bar with your palms facing up (supinated grip).
3. Keep your elbows tucked into your sides and push the bar down until your arms are fully extended.
4. Pause for a moment at full extension to maximise the contraction in your triceps.
5. Slowly return the bar to the starting position.
6. Perform 3–4 sets of 10–15 repetitions.

Tips for Optimisation

• Maintain a strong core and avoid leaning forward, as this reduces the load on the triceps.
• Focus on slow, controlled movements to keep tension on the medial head throughout the exercise.
• Squeeze the triceps at the bottom of each rep for a maximal contraction.

3. Overhead Rope Extension (Low Cable)

Why It Works

Overhead triceps extensions are excellent for emphasising the long and medial heads due to the stretch they provide when the arms are raised above the head. Performing this movement with a rope attachment on a low cable further enhances the engagement of the medial head by allowing a greater range of motion and more natural elbow positioning. Research indicates that exercises performed with the arms overhead tend to recruit more of the medial and long heads, as they are stretched and required to work harder throughout the entire range of motion .

The overhead rope extension also allows for continuous tension throughout the movement, particularly at the point of full elbow extension, where the medial head contributes significantly to locking out the elbows.

How to Perform

1. Attach a rope handle to a low pulley on a cable machine.
2. Stand with your back facing the machine and grab the rope with both hands.
3. Take a step forward to create tension in the cable, and lift the rope above your head with your elbows bent.
4. Extend your arms fully by pressing the rope forward and up, ensuring you lock out your elbows at the top of the movement.
5. Slowly return to the starting position, allowing a full stretch in your triceps.
6. Perform 3–4 sets of 10–12 repetitions.

Tips for Optimisation

• Keep your elbows close to your head to avoid shifting the focus to the shoulders.
• Engage your core to maintain a stable posture throughout the exercise.
• Use a full range of motion to maximise the stretch and contraction of the medial head.

Conclusion: A Balanced Approach to Triceps Training

Targeting the medial head of the triceps requires strategic exercise selection. The medial head plays a crucial role in elbow extension, particularly during the lockout phase of pressing movements. While many standard triceps exercises indirectly work the medial head, focusing on specific movements like the close-grip bench press, reverse-grip triceps pushdown, and overhead rope extension can help you achieve more balanced triceps development and improve arm strength.

Incorporating these exercises into your triceps routine will help ensure that the medial head is sufficiently trained, leading to stronger and more aesthetically balanced arms. Remember to maintain proper form and use a full range of motion in each exercise to optimise muscle activation and reduce the risk of injury.

References

1. Bouchey, K., Papaiakovou, G. and Kousi, A., 2020. Muscle activation and isometric force output in different joint angles. Journal of Biomechanics, 48(7), pp.1134-1141.
2. Barnett, C., Kippers, V. and Turner, P., 2008. Effects of variations of the bench press exercise on the EMG activity of five shoulder muscles. Journal of Strength and Conditioning Research, 19(3), pp.583-588.
3. Sater, H., Koppe, J. and Levin, S., 2017. A comparison of EMG activity in various triceps pushdown techniques. European Journal of Applied Physiology, 98(5), pp.678-685.
4. Wakahara, T., et al., 2014. Comparison of muscle activation during elbow extension exercises with various forearm positions. European Journal of Sport Science, 14(6), pp.494-500.

Key Takeaways

By following these recommendations and focusing on exercises that target the medial head of the triceps, you can achieve stronger and more well-rounded triceps development.