The Best Medial Head Tricep Exercises: How to Build Muscle and Avoid Mistakes

Updated: 20 hours ago


The Best Medial Head Tricep Exercises: How to Build Muscle and Avoid Mistakes

Building medial head tricep muscles are important for overall arm development and aesthetics. Not only do the medial head triceps look good when fully developed, but they also play a vital role in upper arm movement. In this article, we will discuss the best medial head tricep exercises and how to perform them correctly. We will also focus on exercise variations and the common mistakes people make when trying to build medial head triceps.


Before we dive in: check out our full-body training program to develop a strong body and aesthetic physique; you will benefit from one of our programs. We designed a program that gives you the tools to build muscle with an easy-to-follow routine that will fit any schedule. To find out more:


Anatomy of the Tricep Muscle

Before we get into the exercises, let's first take a look at the anatomy of the triceps muscle. The medial tricep head is located on the inside of the arm and is the smallest of the three tricep heads. It is responsible for elbow extension, which is the main function of the triceps muscle. The medial head is activated when performing exercises that involve elbow extension.


The other two heads of the tricep, the lateral and long head, are located on the outside of the arm. The medial head is most effectively worked with exercises that involve elbow extension from a close-grip position. This allows for full activation of the medial head while also isolating it from the other two heads.


The Benefits of Medial Head Tricep Exercises

When it comes to medial head tricep exercises, there are a few benefits that come with performing them. First and foremost, medial head tricep exercises will help to build muscle in the inner part of the arm. This will give your arms a more complete look and feel. Secondly, medial head tricep exercises will help to improve your overall strength and performance in other exercises. This is due to the fact that the medial head is responsible for elbow extension, which is a key movement in many exercises. Lastly, medial head tricep exercises can help to improve your posture. This is because they help to strengthen the muscles that support the shoulder and elbow joint.



The Best Medial Head Tricep Exercises

Some of the best medial head tricep exercises are close-grip bench press, tricep kickbacks, and overhead tricep extensions.


Exercise #1: Close-Grip Bench Press

The close-grip bench press is a great exercise for medial head tricep development. Cues to focus on when performing this exercise are to keep your elbows close to your sides and tuck them in at a 45-degree angle and to drive the barbell up with your triceps.


To perform this exercise:

  • Lie flat on a bench press with your feet planted firmly on the ground.

  • Grip the barbell with your hands shoulder-width apart.

  • Tuck your elbows in at a 45-degree angle.

  • Lower the barbell down to your chest.

  • Drive the barbell up with your triceps.

  • Repeat for desired reps.

Variations of the Close-Grip Bench Press

There are many different variations of the close-grip bench press that you can do in order to target the medial head of the triceps. Some variations include using dumbbells, which allow for a greater range of motion. Another variation is to use an EZ bar, this variation is easier on the wrists.


Overhead Dumbbell Extension Common Mistakes

When performing overhead tricep extensions, there are a few common mistakes that people make. First and foremost, people tend to use too much weight. This puts a lot of strain on the elbow joint and can lead to injury. It is important to use a weight that you can control and that does not put a strain on your joints. Secondly, people tend to swing the weight up instead of using their triceps to extend the weight overhead. This puts unnecessary stress on the shoulder joint and can lead to injury. It is important to focus on using your triceps to extend the weight overhead and keep the weight under control.


Exercise #2: Tricep Kickbacks

Tricep kickbacks are another great exercise for medial head tricep development. They are a great exercise to add to your medial head tricep workout routine. Cues to focus on when performing this exercise are to keep your upper arms stationary and squeeze your triceps at the top of the movement.


To perform this exercise:

  • Start by holding a dumbbell in each hand and placing your hands on a bench.

  • Place your leg back so that your body is in a straight line from your head to your heels.

  • Keep your upper arm stationary, extend your elbow, and squeeze your triceps at the top of the movement.

  • Slowly lower the weight back to the starting position.

  • Repeat for desired reps.

Variations of the Tricep Kickbacks

There are many different variations of tricep kickbacks that you can do in order to target the medial head of the triceps. Some variations include using a single arm, which allows for a greater range of motion. Another variation is to use an incline bench, this variation is easier on the lower back.


Tricep Kickbacks Common Mistakes

When performing tricep kickbacks, there are a few common mistakes that people make. First and foremost, people tend to use too much weight. This puts a lot of strain on the elbow joint and can lead to injury. It is important to use a weight that you can control and that does not put a strain on your joints. Secondly, people tend to swing the weight up instead of using their triceps to extend the weight overhead. This puts unnecessary stress on the shoulder joint and can lead to injury. It is important to focus on using your triceps to extend the weight overhead and keep the weight under control.


Exercise #3: Skull Crushers

Skull crushers are a great exercise for medial head tricep development. They are a great exercise to add to your medial head tricep workout routine. Cues to focus on when performing this exercise are to keep your elbows in and to squeeze your triceps at the top of the movement.


To perform this exercise:

  • Start by lying flat on a bench press with your feet planted firmly on the ground.

  • Grip the barbell with your hands shoulder-width apart.

  • Tuck your elbows in at a 45-degree angle.

  • Keeping your elbows in, lower the barbell down to your forehead.

  • Pause and then extend your elbows to press the barbell back up to the starting position.

  • Repeat for desired reps.

Variations of Skull Crushers

There are many different variations of skull crushers that you can do in order to target the medial head of the triceps. Some variations include using a single arm, which allows for a greater range of motion. Another variation is to use an incline bench, this variation is easier on the lower back.


Skull Crushers Common Mistakes

When performing skull crushers, there are a few common mistakes that people make. First and foremost, people tend to use too much weight. This puts a lot of strain on the elbow joint and can lead to injury. It is important to use a weight that you can control and that does not put a strain on your joints. Secondly, people tend to swing the weight up instead of using their triceps to extend the weight overhead. This puts unnecessary stress on the shoulder joint and can lead to injury. It is important to focus on using your triceps to extend the weight overhead and keep the weight under control.


Exercise #4: Overhead Tricep Extensions

Overhead tricep extensions are a great exercise for medial head tricep development. They are a great exercise to add to your medial head tricep workout routine. Cues to focus on when performing this exercise are to keep your elbows in and to squeeze your triceps at the top of the movement.


To perform this exercise:

  • Start by holding a dumbbell in each hand and placing your hands on a bench.

  • Kick your leg back so that your body is in a straight line from your head to your heel.

  • Keeping your core tight and shoulders down, press the dumbbells overhead.

  • Lower the dumbbells back down to the starting position.

  • Repeat for desired reps.

Variations of Overhead Tricep Extensions

There are many different variations of overhead tricep extensions that you can do in order to target the medial head of the triceps. Some variations include using a single arm, which allows for a greater range of motion. Another variation is to use an incline bench, this variation is easier on the lower back.


Overhead Tricep Extensions Common Mistakes

When performing overhead tricep extensions, there are a few common mistakes that people make. First and foremost, people tend to use too much weight. This puts a lot of strain on the elbow joint and can lead to injury. It is important to use a weight that you can control and that does not put a strain on your joints. Secondly, people tend to swing the weight up instead of using their triceps to extend the weight overhead. This puts unnecessary stress on the shoulder joint and can lead to injury. It is important to focus on using your triceps to extend the weight overhead and keep the weight under control.


Exercise #5: Diamond Push-Ups

Diamond push-ups are a great exercise for medial head tricep development. They are a great exercise to add to your medial head tricep workout routine. Cues to focus on when performing this exercise are to keep your elbows in and to squeeze your triceps at the top of the movement.


To perform this exercise:

  • Start in a push-up position with your hands close together forming a diamond shape.

  • Keeping your core tight and body in a straight line, lower yourself down towards the ground.

  • Pause and then press yourself back up to the starting position.

  • Repeat for desired reps.

Variations of Diamond Push-Ups

There are many different variations of diamond push-ups that you can do in order to target the medial head of the triceps. Some variations include using a single arm, which allows for a greater range of motion. Another variation is to use an incline bench, this variation is easier on the lower back.


Diamond Push-Ups Common Mistakes

When performing diamond push-ups, there are a few common mistakes that people make. First and foremost, people tend to use too much weight. This puts a lot of strain on the elbow joint and can lead to injury. It is important to use a weight that you can control and that does not put a strain on your joints. Secondly, people tend to swing the weight up instead of using their triceps to extend the weight overhead. This puts unnecessary stress on the shoulder joint and can lead to injury. It is important to focus on using your triceps to extend the weight overhead and keep the weight under control.



Summary

Building the medial tricep head can be a difficult task. However, by using the exercises described in this article, you can target this muscle group effectively and avoid common mistakes that people make. Remember to focus on using a weight that you can control and to keep your form strict in order to avoid injury. By following these tips, you will be well on your way to building a strong and muscular medial head tricep.


For a complete routine, check out our full-body training program to develop a strong body and aesthetic physique; you will benefit from one of our programs. We designed a program that gives you the tools to build muscle with an easy-to-follow routine that will fit any schedule. To find out more:


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