- Triceps Anatomy
- 1. Cobra Pushup
- 2. Diamond Pushup
- 3. Reverse-Grip Cable Tricep Pushdown
- 4. Skull Crusher
- 5. Bench Dip
- 6. Tricep Kickback
- 7. Tricep Cable Pushdown
- 8. Bodyweight Tricep Extension
- 9. Close Grip Bench Press
Tricep’s medial head is not only responsible for forearm extension at the elbow joint. It’s also the muscle that makes the back of the upper arms bigger and stronger. Many athletes find it tricky to load the medial part properly. We’ve got you covered and made a list of the best medial head tricep exercises:
- Cobra Pushup
- Diamond Pushup
- Reverse-Grip Cable Tricep Pushdown
- Skull Crusher
- Bench Dip
- Tricep Kickback
- Tricep Cable Pushdown
- Bodyweight Tricep Extension
- Close Grip Bench Press
Let’s have a closer look at exercises’ benefits and proper techniques. But first, a little anatomy.
The triceps brachii is a three-headed muscle of the arm. It is the lone component of the posterior muscle group of the arm, and its length spans the whole of the humerus practically. The muscle consists of:
- long head;
- medial head;
- lateral head.
The long, medial and lateral heads of the triceps brachii muscle arise from their respective attachments on the humerus and scapula and enter into a common tendon on the ulna. Together, these heads make up the triceps brachii muscle.
Triceps brachii is primarily responsible for extending the forearm at the elbow. The arm’s long head aids the shoulder joint’s extension and adduction. The triceps brachii also play a part in creating anatomical niches traversed by neurovascular systems in addition to mobility.
1. Cobra Pushup
Cobra pushup is an exercise which combines a yoga pose with pushups, taking the most out of both techniques. Besides the medial head of the triceps, the workout loads the lower and upper chest, front shoulders, lower and upper abs, lower back, and obliques.
This exercise is more expansive than normal pushups. You stretch muscles and enhance flexibility by elevating your arms and upper body. This skill reduces injury risks and improves life quality.
The exercise’s trajectory produces adequate resistance to load muscles. Regular exercising strengthens the triceps and chest. The move works for all three triceps heads, so it’s great for creating larger arms.
A cobra pushup is a bodyweight exercise, which means you don’t need any equipment to practice it. Some free space and time are all the things needed.
How to do cobra pushups:
- Make a pushup position with your hands on the floor in front of your shoulders. Shoulder-width apart or a little broader is the ideal distance between your hands. Leave your hips and feet on the floor.
- Holding your hips as near the floor as possible, move your upper body into a slightly forward posture and do a pushup. Lift your chin up.
- At the very peak of the movement, take a few seconds break.
- Bend your arms and drop your body to the floor to return to the beginning position.
2. Diamond Pushup
Diamond pushups are a great option if you want to build triceps strength via calisthenics. However, it’s not all triceps. Your pecs, deltoids, and core will all be engaged, just as they are with regular pushups.
The diamond pushup strengthens the triceps. This bodyweight exercise targets your triceps brachii more than a conventional pushup. It helps increase arm strength and prepares you for more challenging triceps workouts.
It’s a compound exercise that works the upper and lower body at once, saving your time and effort. As long as you use the correct technique, diamond pushups will work your pectoralis major as well as your anterior deltoid and quads.
The transverse abdominis is one of the stabilizer muscles in your core that is activated by the diamond pushup. So diamond pushups help you stay more balanced by strengthening your core.
How to do a diamond pushup:
- Get down on your hands and knees, like for a traditional pushup.
- Put your hands into a diamond shape. Make sure that when you come down, your hands are coming to the centre of your chest.
- Keep your core straight as in a plank.
- Come down, keeping your elbows tucked in.
- Breathe out as you push up.
3. Reverse-Grip Cable Tricep Pushdown
Reverse-grip triceps pushdowns work both the upper and lower body. The glutes, back, and core muscles are activated during reverse grip triceps pushdowns in addition to all the triceps’ heads.
This exercise is most valued for its triceps isolation effect. It means reverse-grip triceps pushdowns create the best possible conditions for loading the mentioned muscle. And the main focus is placed on the medial head.
The exercise’s simple technique makes it available for any fitness level. If you haven’t access to a cable machine, you can practice the movement at home with resistance bands.
How to do a reverse-grip cable tricep pushdown:
- Set the cable machine’s pulley to its highest setting. Grab the handle with an underhand grip as you face it.
- Stand with your feet wider than hip-width apart, and knees slightly bent.
- Keep your neck and spine straight as you pull the bar from your chest to your hips. Squeeze triceps to straighten elbows while keeping alignment.
- Come back up, bending your arms at a 90-degree angle.
4. Skull Crusher
Several exercises may help stimulate the medial triceps head, but the skull crusher is one of the greatest. This exercise builds back-of-arm muscle and definition.
It strengthens the triceps. Triceps strength is needed for all pressing actions, including arm lifts. Who will profit most? The answer is powerlifters, who require strong triceps to lockout bench presses.
Every novice can do this workout. It’s a solo exercise that focuses on the triceps. Simple and effective. Perfect choice for any fitness level!
How to do a skull crusher:
- Grab the bar with the inside grip.
- Open your legs wide while sitting on the bench. The bar’s band should be placed on your quads. Lay down and roll backwards. Keep your heels firmly planted on the floor. Bring the bar over your head.
- Maintain a relaxed neck, firm elbows, and straight wrists.
- Exhale as you bring the bar behind your head and tighten your grip on the handle. Alternatively, you might lower the bar to your chin, nose, or forehead.
5. Bench Dip
Triceps, chest, and shoulder muscles may be strengthened through bench dips. They’re easy to scale up and down. You may use bench dips in many ways, from relieving stress to stepping up the challenge, depending on what you’re looking for.
Aside from targeting the triceps, this movement also targets the anterior deltoid (the front area of the shoulder) and your chest.
An elevated platform like a bench, step or stair is all needed to do this exercise. So it’s extra available.
How to do a bench dip:
- Sit on a bench with your hands near to your thighs. (The same instructions apply whether you want to do a bench dip off a stair or any other high surface.)
- Extend your legs and walk your feet out, raising your bottom off the bench and keeping it there with your arms outstretched.
- Lower your body as far as you can, or until your arms make a 90-degree angle, hinging at the elbow.
- To begin, push up through your hands.
6. Tricep Kickback
By doing triceps kickbacks, you may easily and effectively build strength in the triceps. This becomes possible because of the movement’s direct focus on all three triceps’ heads.
Triceps kickbacks are exactly what they sound like: they work your triceps. This is a great workout for increasing your functional strength.
Having strong triceps is essential for all pushing and certain pulling exercises when your arms are close to your side. These kickbacks may also improve the overall look of your arms.
How to do a tricep kickback:
- Take a pair of dumbbells.
- Lean in so that your upper body is almost parallel to the ground. Maintain a tight grip on your arms.
- Extend your elbows and raise the dumbbell with your foot on the ground as support.
- Raise your arm until it is parallel to the floor, then kick it back.
- When doing the kick, exhale.
7. Tricep Cable Pushdown
As one of the most effective isolation workouts for triceps, pushdown is also regarded to be one of the most beneficial. For this workout, you’ll need a rope or cable tied to a pulley with a cable bar connection.
This exercise is an excellent way to enhance your posture since it is done standing up and focuses on your core muscles.
Keeping your triceps squeezed as you lower the cable can help you gain muscle mass faster and help you notice results from this workout.
How to do a tricep cable pushdown:
- Adjust the bar so that it is set to hang at chest level from the top pulley.
- Grab the bar with an overhand grip.
- Tuck your elbows in at the sides and keep your back straight and your core engaged.
- Exhale and push down, stretching your arms straight out in front of you.
- Maintain a small bend in your elbows (do not entirely lock them out).
- Hold this posture for 2 seconds before inhaling and returning to the start.
8. Bodyweight Tricep Extension
This overlooked tricep exercise is one of the best bodyweight tricep workouts because it takes the focus off your chest and emphasizes your triceps, working them to their absolute limit.
The triceps are fully stretched during a bodyweight tricep extension. Because this is a single-joint exercise, the triceps are 100% isolated.
Since no special equipment is required, anybody may do this workout anywhere. Compared to other calisthenics movements, this one is less taxing on your elbows because of the movement’s trajectory.
How to do a bodyweight tricep extension:
- Grab an overhand grasp on a bar that is around hip height. It would help if you were somewhat back from the bar.
- Make sure your core is solid, and your back is straight. Don’t let your hips droop.
- Begin lowering yourself by bending your elbows until your head is in line with your arms.
- Pause for 1 second before extending your arms. Continue until your arms are completely stretched.
- As your elbows lock out, feel the stress in your triceps. Then, lower yourself for the following rep.
9. Close Grip Bench Press
The trajectory of the close grip bench press is the most noticeable distinction from the conventional bench press. The bar path (the range of motion of the barbell during the exercise) changes when you use a smaller grip width.
Compared to a standard bench press, a closer grip is used in this move. A tight grip bench press places the triceps in a unique position, putting extra strain on them.
When performed correctly, the tight grip bench press may reduce stress on your shoulder joints while promoting arm hypertrophy.
How to do a close grip bench press:
- Face-up on a bench with feet on the floor and upper back on a bench. Look beneath the barbell. Maintain a neutral spine and tight glutes. Shoulder blades should be retracted.
- With a shoulder-width hold, twist your shoulders outward to work your lats.
- Lift the barbell without losing alignment. Neutral wrists aligned with shoulders.
- Lower the barbell by bending your elbows. Reach your chest, maintaining a 30-degree elbow angle.
- Pause briefly at the bottom. Squeeze your chest and triceps at the apex of the exercise.
The triceps’ medial head helps support your elbow and accentuate the proportions of your upper arm. You can’t isolate the medial head of your triceps from the other triceps heads, but you may do workouts that specifically target the medial head. We hope that our list will help you to achieve your workout goals.