Triceps Growth: Targeting the Medial Head for Size and Strength

How to grow medial head tricep?

To effectively grow the medial head of the triceps, prioritize exercises that allow for full elbow extension and maintain constant tension, often utilizing reverse grips, ropes, or single-joint movements that emphasize the lockout portion of the range of motion.

Understanding Triceps Anatomy

The triceps brachii, meaning "three-headed arm muscle," is the primary extensor of the elbow joint. It comprises three distinct heads:

• Long Head: Originates from the infraglenoid tubercle of the scapula (shoulder blade). Its origin across the shoulder joint means it's involved in both elbow extension and shoulder adduction/extension.
• Lateral Head: Originates from the posterior surface of the humerus, superior to the radial groove. It's often the most visible and contributes significantly to the "horseshoe" shape of the triceps.
• Medial Head: Originates from the posterior surface of the humerus, inferior to the radial groove. This head lies deeper, beneath the long and lateral heads, and inserts into the olecranon process of the ulna.

The Medial Head's Unique Role

While all three heads work synergistically to extend the elbow, the medial head plays a crucial role in all elbow extension movements, particularly during the initial phase and during lower-load contractions. It is often described as the "workhorse" of the triceps due to its consistent activation across various extension angles and loads. It tends to have a higher proportion of slow-twitch muscle fibers compared to the lateral and long heads, though all heads contain a mix. Because it's a deeper muscle and often less visually prominent, it can be overlooked, but its development is vital for overall triceps size, strength, and elbow joint health.

Principles for Targeted Medial Head Growth

To specifically target and grow the medial head, consider the following biomechanical principles:

• Full Range of Motion (ROM): The medial head is most active throughout the entire elbow extension, especially at the end range of motion (full lockout). Emphasizing a complete lockout with control helps maximize its engagement.
• Constant Tension: Exercises that keep consistent tension on the triceps throughout the movement, rather than allowing the muscle to relax at the top or bottom, can be highly effective. Cable exercises are excellent for this.
• Grip and Elbow Position: While all triceps heads contribute, certain grips or elbow positions can subtly shift emphasis. A supinated (underhand) grip or a neutral grip (like with a rope) can sometimes increase the feeling of engagement in the medial head for some individuals. Keeping the elbows tucked close to the body during pushdowns can also enhance medial head activation.
• Moderate to High Rep Ranges: Given the medial head's potential higher proportion of slow-twitch fibers and its role in sustained contractions, incorporating sets in the 10-20+ repetition range can be beneficial for hypertrophy, alongside heavier loads for strength.
• Mind-Muscle Connection: Actively focusing on contracting the medial head and feeling the muscle work throughout the movement can improve recruitment and overall effectiveness.

Exercises to Emphasize the Medial Head

While no exercise isolates a single head completely, certain movements and techniques can place greater emphasis on the medial head:

• Reverse-Grip Cable Pushdowns:
  • Execution: Use a straight bar with an underhand (supinated) grip, hands shoulder-width apart. Keep elbows tucked close to your sides. Press the bar down until your arms are fully extended, squeezing the triceps at the bottom.
  • Why it works: The reverse grip and tucked elbows often provide a strong contraction signal for the medial head, allowing for a powerful lockout.
• Rope Pushdowns (Neutral Grip):
  • Execution: Use a rope attachment. Keep elbows tucked. As you push down, twist the rope outwards at the bottom to achieve a maximal contraction and full extension.
  • Why it works: The neutral grip and ability to "split" the rope at the bottom allow for a very strong peak contraction and full lockout, hitting the medial head effectively.
• Overhead Cable Extensions (Rope or Single Handle):
  • Execution: Face away from the cable machine, set the pulley to a low position. Grab the rope or single handle, extend arms overhead with elbows slightly bent. Extend arms fully overhead, focusing on contracting the triceps.
  • Why it works: While overhead movements primarily target the long head due to its stretch, maintaining constant tension with a cable and focusing on the lockout can also effectively engage the medial head.
• Dumbbell Kickbacks (Strict Form):
  • Execution: Lean forward with a flat back, one hand supported on a bench. Hold a dumbbell with the other hand, upper arm parallel to the floor, elbow bent at 90 degrees. Extend the forearm straight back until the arm is fully straight, squeezing the triceps.
  • Why it works: This is a single-joint isolation movement that allows for a strong peak contraction and full lockout, which is beneficial for the medial head. Use lighter weight and focus on strict form.
• Skullcrushers (EZ Bar or Dumbbell, controlled):
  • Execution: Lie on a bench, holding an EZ bar or two dumbbells with arms extended towards the ceiling. Keeping upper arms stationary, lower the weight towards your forehead by bending at the elbows. Extend back to the starting position, focusing on the lockout.
  • Why it works: This isolation movement allows for a good stretch and a strong contraction, particularly at the top (lockout) portion, which benefits the medial head.
• Close-Grip Bench Press:
  • Execution: Lie on a bench as for a regular bench press, but use a narrower grip (hands inside shoulder-width). Lower the bar to your lower chest/upper abdomen, keeping elbows tucked. Press back up, focusing on triceps drive.
  • Why it works: While a compound movement, the close grip and tucked elbows shift a significant portion of the load to the triceps, including the medial head, especially during the lockout.

Programming for Optimal Triceps Development

To maximize medial head growth and overall triceps development:

• Frequency: Train triceps 1-3 times per week, allowing for adequate recovery.
• Volume: Incorporate 9-15 sets per week for triceps, spread across various exercises.
• Progressive Overload: Continuously strive to increase the weight, repetitions, or decrease rest times over weeks and months.
• Exercise Selection: Include a mix of compound movements (like close-grip bench press) and isolation exercises (like pushdowns and extensions) that emphasize different aspects of triceps function.
• Tempo: Experiment with different tempos, including a controlled eccentric (lowering) phase and a brief pause at peak contraction for isolation exercises.
• Nutrition and Recovery: Ensure adequate protein intake for muscle repair and growth, and prioritize sufficient sleep.

Common Mistakes to Avoid

• Ego Lifting: Using excessively heavy weight that compromises form and range of motion. This reduces medial head activation and increases injury risk.
• Incomplete Range of Motion: Failing to fully extend the elbow at the end of the movement. This is crucial for maximizing medial head engagement.
• Neglecting Other Heads: While targeting the medial head, ensure you are still incorporating exercises that challenge the long and lateral heads for balanced development.
• Over-reliance on Compound Movements: While compound lifts are important for overall strength, isolation exercises are often superior for specific muscle head targeting and hypertrophy.
• Ignoring Mind-Muscle Connection: Simply going through the motions without actively focusing on contracting the target muscle.

Conclusion

Developing the medial head of the triceps is essential for complete arm development, strength, and the aesthetic "fill" of the triceps. By understanding its unique role, prioritizing full range of motion, constant tension, and incorporating specific exercises like reverse-grip pushdowns, rope extensions, and strict dumbbell kickbacks, you can effectively target this often-underappreciated muscle head. Combine these strategies with sound programming and consistent effort to achieve significant triceps growth.