The triceps make up 70% of your upper arm mass and are crucial for both aesthetics and pressing strength. The triceps consists of three heads - long, medial, and lateral - with the medial head being the smallest but vital for complete arm development.

While you cannot fully isolate the medial head, you can emphasize it through:

• Using a reverse grip
• Keeping elbows close to body
• Higher rep ranges (15-30 reps)

Here are the 12 best exercises for targeting the medial head tricep:

1. Reverse Grip Dumbbell Bench Press

• Use reverse grip with palms facing head
• Keep elbows tucked
• Aim for higher reps (20-30)

2. Close-Grip Reverse Bench Press

• Grip bar 12 inches apart, underhand grip
• Keep elbows in
• Always use a spotter

3. Cable Rope Pushdowns

• Stand upright
• Keep elbows at sides
• Focus on full extension

4. Skull Crushers

• Use neutral grip
• Keep elbows in
• Lower dumbbells beside head

5. Tricep Dips

• Maintain upright torso
• Lower until 90-degree angle
• Focus on triceps contraction

6. Reverse Grip Tricep Pushdowns

• Use underhand grip
• Keep elbows tucked
• Control the movement

7. Diamond Push-Ups

• Form diamond shape with hands
• Keep body straight
• Lower chest to hands

8. Tricep Kickbacks

• Keep upper arm still
• Only move at elbow
• Focus on extension

9. JM Press (Reverse Grip)

• Press to neck, not chest
• Use underhand grip
• Keep elbows tucked

10. Concentration Cable Extensions

• Use underhand grip
• Keep elbow stable
• High reps (20-30)

11. Tate Press

• Touch dumbbell ends together
• Keep upper arms still
• Avoid chest bouncing

12. Cable Overhead Extension

• Lean forward slightly
• Keep elbows in
• Full range of motion

For optimal results:

• Train triceps twice weekly
• Allow 72 hours between sessions
• Perform 12 sets per workout
• Combine compound and isolation exercises
• Use higher reps for cable/bodyweight exercises
• Use lower reps for compound movements

Example Workout:

1. JM Press: 4x12/10/8/6
2. Reverse Grip Pushdowns: 4x30/20/15/15
3. Diamond Push-Ups: 4 sets to failure

Consistent application of these exercises and principles will develop impressive horseshoe triceps while improving overall pressing strength.

Related Articles

Previous Articles