Triceps: Understanding and Training All Three Heads for Comprehensive Development

How do you hit your middle tricep?

The term "middle tricep" colloquially refers to the medial head of the triceps brachii. While all triceps exercises engage the medial head, effective training involves understanding the anatomy of all three heads and utilizing a variety of exercises to achieve comprehensive development and strength.

Understanding the Triceps Brachii: Anatomy and Function

The triceps brachii, Latin for "three-headed arm muscle," is the primary muscle on the posterior aspect of the upper arm. Its main function is extension of the elbow joint, straightening the arm. Each of its three heads originates from a different point and inserts via a common tendon onto the olecranon process of the ulna (the bony tip of your elbow).

• Long Head: Originates from the infraglenoid tubercle of the scapula (shoulder blade). Due to its origin across the shoulder joint, the long head is unique among the triceps heads as it also contributes to shoulder extension and adduction. It is stretched when the arm is overhead.
• Lateral Head: Originates from the posterior surface of the humerus, superior to the radial groove. This head contributes significantly to the visible "horseshoe" shape of the triceps. It is particularly active in movements where the arm is held close to the body.
• Medial Head: Originates from the posterior surface of the humerus, inferior to the radial groove. This head lies deepest, underneath the long and lateral heads. It is considered the "workhorse" of the triceps, demonstrating consistent activity across nearly all elbow extension movements, especially at the end range of extension.

The "Middle Tricep": Primarily the Medial Head

When individuals refer to the "middle tricep," they are almost always referring to the medial head. While it's deep and not as visually prominent as the lateral or long heads, it's crucial for overall triceps strength and size. Crucially, you cannot truly isolate the medial head, as it is recruited to some degree in virtually every triceps exercise. However, certain exercise variations and techniques can optimize its engagement alongside the other heads.

Targeting Triceps Heads: Nuance in Exercise Selection

Instead of thinking about "hitting" one specific head in isolation, it's more accurate to consider how different exercises can emphasize or place a greater stretch/load on particular heads, leading to more balanced development.

• Emphasizing the Long Head: Exercises where the arm is positioned overhead, placing the long head in a stretched position, tend to emphasize its activation.
• Emphasizing the Lateral Head: Exercises with a pronated (overhand) grip and/or where the arm is closer to the body often engage the lateral head strongly.
• Engaging the Medial Head: As mentioned, the medial head is active in all triceps movements. It's particularly active during the final degrees of elbow extension and under lighter loads or when the other heads fatigue.

Exercises to Effectively Engage All Triceps Heads (Including the Medial Head)

To comprehensively develop your triceps, including the medial head, incorporate a variety of movements that challenge the muscle through different ranges of motion and arm positions.

1. Close-Grip Bench Press

This compound exercise is excellent for overall triceps mass and strength, effectively engaging all three heads, with significant contribution from the lateral and medial heads.

• Execution: Lie on a flat bench. Grip the barbell with hands shoulder-width apart or slightly narrower (avoid excessively narrow grips, which can strain wrists). Lower the bar to your lower chest/upper abdomen, keeping elbows tucked close to your body. Press the bar back up, focusing on triceps contraction.
• Tip: Control the eccentric (lowering) phase and explode through the concentric (pressing) phase.

2. Overhead Triceps Extensions (Dumbbell, Cable, EZ Bar)

These movements are superb for placing the long head under a significant stretch, while still heavily recruiting the medial and lateral heads.

• Execution (Dumbbell): Sit or stand, holding one dumbbell with both hands, palms facing up, above your head. Slowly lower the dumbbell behind your head by bending your elbows, keeping them relatively close to your ears. Extend your arms back to the starting position, focusing on squeezing your triceps.
• Tip: Maintain a stable core and avoid flaring elbows excessively. The cable variation provides constant tension.

3. Triceps Pushdowns (Rope, Straight Bar, V-Bar)

A staple isolation exercise that effectively targets the lateral and medial heads, with variations allowing for different emphasis.

• Execution (Rope): Stand facing a cable machine with a high pulley. Grasp the rope attachment with a neutral grip (palms facing each other). Keeping your elbows tucked and upper arms stationary, push the rope down and out, fully extending your arms and squeezing your triceps at the bottom.
• Tip: Experiment with different attachments. The V-bar often allows for heavier loads, while the rope allows for external rotation at the bottom, which can enhance the squeeze. The straight bar with an overhand grip can emphasize the lateral head. Remember, the medial head is always active here.

4. Dips (Triceps Emphasis)

A highly effective bodyweight exercise that builds significant triceps strength and mass, engaging all three heads.

• Execution: Use parallel bars. Lower your body by bending your elbows, allowing your torso to lean slightly forward. Keep your elbows tucked in relatively close to your body to emphasize the triceps. Push back up to the starting position, focusing on triceps contraction.
• Tip: To emphasize triceps over chest, keep your torso more upright and elbows closer to your body. Add weight for progressive overload once bodyweight becomes easy.

Key Principles for Optimal Triceps Activation

Beyond specific exercises, adhering to fundamental training principles will maximize your triceps development, ensuring all heads, including the medial, are effectively stimulated.

• Full Range of Motion (ROM): Always strive for a complete range of motion, from a deep stretch at the bottom to full extension and contraction at the top. This ensures all muscle fibers are engaged.
• Mind-Muscle Connection: Actively focus on contracting your triceps throughout the movement. Think about "pushing" or "extending" with your triceps, not just moving the weight.
• Controlled Eccentric Phase: Don't let gravity do the work. Control the lowering (eccentric) phase of each repetition. This phase is crucial for muscle growth and often recruits more muscle fibers.
• Progressive Overload: To continue making gains, you must progressively challenge your triceps. This can involve increasing weight, reps, sets, reducing rest times, or improving form.

Conclusion

While you can't truly "hit" the medial tricep in isolation, understanding its role as the consistent workhorse of the triceps brachii is key. By incorporating a variety of exercises that challenge the triceps through different arm positions and ranges of motion, you will effectively engage all three heads—long, lateral, and medial—leading to comprehensive strength, size, and balanced development of your triceps. Focus on proper form, mind-muscle connection, and progressive overload for optimal results.