Medial Head Tricep Exercises
If you’re looking to build impressive arms, you need to focus on your triceps as much as your biceps. While biceps get most of the attention, the triceps make up a significant portion of your upper arm and are responsible for pushing movements like push-ups, bench presses, and overhead presses. The medial head of the triceps, in particular, is responsible for giving your arms that coveted horseshoe shape.
In this article, we’ll go over some of the best medial head tricep exercises you can do to build bigger, stronger arms. These exercises are effective and versatile, meaning they can be modified to suit your fitness level and equipment availability. Plus, we’ll provide some tips on how to perform each exercise correctly to maximize your gains.
Close Grip Bench Press
The close grip bench press is a compound exercise that targets not only the triceps but also the chest and shoulders. It’s a great exercise for building strength and size in the medial head of the triceps.
How to do it:
Lie on a bench with your feet flat on the ground.
Grab the barbell with a grip that’s slightly narrower than shoulder-width apart.
Lower the barbell slowly until it touches your chest.
Push the barbell back up to the starting position, extending your arms fully.
Tips:
Keep your elbows close to your body throughout the movement.
Don’t arch your back excessively.
Use a weight that allows you to perform the exercise with proper form.
Skull Crushers
The skull crusher is a classic tricep exercise that targets the medial head of the triceps. It’s a versatile exercise that can be performed with dumbbells, barbells, or an EZ bar.
How to do it:
Lie on a bench with a weight held in both hands above your chest.
Lower the weight towards your forehead, keeping your elbows stationary.
Pause briefly at the bottom, then extend your arms back up to the starting position.
Tips:
Keep your elbows stationary throughout the movement.
Don’t let your upper arms move, as this will engage your chest muscles.
Use a weight that allows you to perform the exercise with proper form.
Overhead Tricep Extension
The overhead tricep extension is an isolation exercise that targets the medial head of the triceps. It’s a great exercise for developing muscle size and strength.
How to do it:
Stand with your feet shoulder-width apart.
Grab a weight (dumbbell, kettlebell, or plate) with both hands and raise it above your head.
Slowly lower the weight behind your head, keeping your elbows close to your head.
Pause briefly at the bottom, then extend your arms back up to the starting position.
Tips:
Keep your elbows close to your head throughout the movement.
Don’t arch your back excessively.
Use a weight that allows you to perform the exercise with proper form.
Tricep Dips
Tricep dips are a bodyweight exercise that targets the triceps, shoulders, and chest. They’re a great exercise for building muscle size and strength in the triceps.
How to do it:
Place your hands on parallel bars or a sturdy chair, with your fingers pointing forward.
Lower your body by bending your elbows, keeping your shoulders down and your chest up.
Pause briefly at the bottom, then push back up to the starting position.
Tips:
Keep your shoulders down and your chest up throughout the movement.
Don’t allow your elbows to flare outwards.
Use a weight that allows you to perform the exercise with proper form.
Diamond Push-Ups
Diamond push-ups are a variation of the traditional push-up that targets the triceps more specifically. They’re a great exercise for building muscle size and strength in the triceps.
How to do it:
Get into 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 your shoulders down and your chest up.
Pause briefly at the bottom, then push back up to the starting position.
Tips:
Keep your shoulders down and your chest up throughout the movement.
Don’t allow your elbows to flare outwards.
Use a weight that allows you to perform the exercise with proper form.
Conclusion:
Incorporating these medial head tricep exercises into your workout routine can help you build bigger, stronger arms. These exercises are versatile and effective, and they can be modified to suit your fitness level and equipment availability. By focusing on the medial head of the triceps, you can give your arms that coveted horseshoe shape and develop impressive arm muscles that will turn heads.
Remember to use proper form, and don’t be afraid to increase the weight as you get stronger. With consistency and dedication, you can achieve your arm-building goals and take your fitness to the next level.
In addition to these exercises, it’s important to also focus on your overall fitness and nutrition. Building muscle requires a calorie surplus, so make sure you’re consuming enough protein and calories to support your goals. Aim for a balanced diet that includes plenty of lean protein, complex carbohydrates, and healthy fats.
Incorporating cardio and other forms of exercise into your routine can also help you build muscle and improve your overall fitness. Remember to warm up properly before each workout, and to cool down and stretch afterward to prevent injury and promote recovery.
Finally, be patient and consistent. Building muscle takes time and effort, and there are no shortcuts. By staying focused on your goals, maintaining proper form, and pushing yourself to progress over time, you can achieve the arm muscles you’ve always wanted.