Triceps Training: Targeting the Medial Head for Strength and Aesthetics

How to Train the Medial Head of the Triceps?

The medial head of the triceps brachii, a crucial contributor to elbow extension, is best targeted through exercises that emphasize full elbow lockout, maintain constant tension, and allow for a strong peak contraction, often with the elbows tucked close to the body.

Understanding the Triceps Brachii: Anatomy and Function

The triceps brachii, Latin for "three-headed arm muscle," is the sole muscle on the posterior aspect of the upper arm. Its primary function is elbow extension, straightening the arm at the elbow joint. It's composed of three distinct heads, each with unique origins but sharing a common insertion point on the olecranon process of the ulna:

• Long Head: Originates from the infraglenoid tubercle of the scapula. As it crosses both the shoulder and elbow joints, it's a bi-articular muscle, 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 a uni-articular muscle, primarily focused on elbow extension.
• Medial Head: Originates from the posterior surface of the humerus, inferior to the radial groove and often the deepest of the three heads. It is also a uni-articular muscle.

The medial head is often considered the "workhorse" of the triceps, as it's active across virtually all elbow extension movements, particularly at lower loads and during sustained contractions. Its activation is less influenced by shoulder position compared to the long head, making it a reliable contributor to most triceps exercises.

Medial Head Activation: Key Biomechanical Principles

While all three heads of the triceps work synergistically during elbow extension, specific exercise variations and execution techniques can subtly shift emphasis towards the medial head:

• Constant Tension: Exercises that maintain tension on the triceps throughout the entire range of motion, such as cable movements, can be particularly effective.
• Full Elbow Extension (Lockout): The medial head shows high activation, especially towards the end range of elbow extension, making a complete lockout crucial.
• Elbow Position: Keeping the elbows relatively tucked close to the body during pressing or extension movements can minimize the stretch on the long head, potentially increasing the relative contribution of the lateral and medial heads.
• Sustained Contraction: Focusing on a strong, deliberate squeeze at the point of peak contraction can enhance medial head recruitment.

Exercises to Emphasize the Medial Head

Incorporating the following exercises with proper form can help target the medial head of your triceps for comprehensive development:

• Cable Rope Pushdowns:
  • Setup: Stand facing a high pulley machine, grasp a rope attachment with a neutral grip (palms facing each other). Keep elbows tucked close to your sides, upper arms stationary.
  • Execution: Extend your elbows, pushing the rope down and slightly out, separating the ends of the rope at the bottom to maximize contraction. Focus on a strong squeeze in the triceps. Slowly return to the starting position.
  • Why it works: Provides constant tension throughout the movement. The ability to pronate the forearms slightly at the bottom (by separating the rope ends) enhances the peak contraction, where the medial head is highly active.
• Dumbbell Kickbacks:
  • Setup: Lean forward from your hips, back straight, one hand and knee supported on a bench. Hold a dumbbell in the other hand, upper arm parallel to the floor, elbow bent at 90 degrees.
  • Execution: Keeping your upper arm stationary and parallel to the floor, extend your elbow fully, pushing the dumbbell back until your arm is straight. Squeeze your triceps at the top. Slowly return to the starting position.
  • Why it works: This exercise places the greatest resistance at the end range of elbow extension, which is a prime zone for medial head activation. It requires strict form to prevent momentum from taking over.
• Reverse Grip Cable Pushdowns (Underhand Grip):
  • Setup: Stand facing a high pulley machine, grasp a straight bar or EZ bar with an underhand (supinated) grip, hands shoulder-width apart. Keep elbows tucked close to your sides.
  • Execution: Extend your elbows fully, pushing the bar down towards your thighs. Focus on squeezing the triceps. Slowly control the weight back up.
  • Why it works: While research is ongoing, some studies suggest that an underhand grip can subtly increase activation of the medial head due to altered forearm mechanics. The constant tension of the cable machine is beneficial.
• Close-Grip Bench Press (with elbows tucked):
  • Setup: Lie on a flat bench, grasp a barbell with a close grip (hands inside shoulder-width). Keep your elbows tucked in towards your sides throughout the movement.
  • Execution: Lower the bar slowly and in a controlled manner towards your lower chest/upper abdomen, keeping elbows tucked. Drive the bar back up to the starting position, focusing on triceps contraction, and achieving full elbow extension at the top.
  • Why it works: By tucking the elbows, you reduce the involvement of the long head (which is less stretched), placing more emphasis on the lateral and medial heads. The medial head contributes significantly to the lockout portion of the press.
• Overhead Cable Extensions (Rope or Straight Bar):
  • Setup: Face away from a high pulley machine, grasp a rope or straight bar with both hands, extend your arms overhead with elbows slightly bent.
  • Execution: Keeping your upper arms stationary, extend your elbows fully, pushing the rope/bar directly overhead. Focus on a strong triceps squeeze at the top. Control the weight as you return to the starting position.
  • Why it works: While overhead movements typically stretch the long head, the constant tension from the cable and the emphasis on a full, controlled lockout ensure significant medial head engagement.

Programming Considerations for Medial Head Development

To effectively train the medial head and ensure balanced triceps development, consider these programming principles:

• Prioritize Full Range of Motion: Always aim for complete elbow extension in your triceps exercises. This ensures maximal recruitment of the medial head at its most active point.
• Vary Your Exercises: While the medial head is active in most triceps movements, incorporating a variety of exercises (e.g., pushdowns, kickbacks, overhead extensions) ensures comprehensive stimulation and targets the muscle from different angles and resistance curves.
• Focus on Tempo and Control: Slow, controlled eccentrics (lowering phase) and a deliberate peak contraction (squeeze at the top) can enhance mind-muscle connection and recruitment of the medial head.
• Appropriate Rep Ranges: The medial head responds well to both moderate (8-15 repetitions) and higher (15-25 repetitions) rep ranges, especially when focusing on achieving a strong pump and sustained tension.
• Integration: Incorporate 1-2 medial head-focused exercises into your triceps routine, alongside movements that target the long and lateral heads, for a well-rounded approach.

Common Mistakes to Avoid

• Using Excessive Weight: Lifting too heavy leads to momentum, poor form, and reduced isolation of the triceps. You'll often see individuals swinging their bodies or flaring their elbows, which shifts tension away from the target muscle.
• Incomplete Range of Motion: Failing to achieve full elbow extension at the top of an exercise means you're missing out on peak medial head activation.
• Flaring Elbows: Allowing elbows to drift wide reduces triceps isolation and can place undue stress on the shoulder joints. Keep them relatively tucked for most triceps extensions.
• Lack of Mind-Muscle Connection: Simply moving the weight without actively focusing on contracting the triceps will yield suboptimal results. Concentrate on feeling the muscle work.

Conclusion

The medial head of the triceps is a critical component of arm strength and aesthetics, contributing significantly to elbow extension across all movements. While it's always active, specific exercise selection and meticulous execution can help emphasize its development. By prioritizing full range of motion, constant tension, and controlled movements, you can effectively target the medial head and build a strong, well-developed set of triceps. Remember, a balanced approach that includes exercises for all three heads will lead to the most comprehensive and functional results.