Triceps Training: Targeting the Medial Head for Elbow Strength and Definition

How do you hit your tricep around your elbow?

To effectively target the triceps muscle "around your elbow," you are primarily seeking to emphasize the medial head of the triceps brachii, which is anatomically positioned closest to the elbow joint and is a consistent workhorse in all elbow extension movements.

Understanding Triceps Anatomy and Function

The triceps brachii is a large muscle on the posterior aspect of the upper arm, responsible for extending the elbow joint. It comprises three distinct heads, each with a slightly different origin but sharing a common insertion point on the olecranon process of the ulna (the bony prominence of your elbow):

• Long Head: Originates from the infraglenoid tubercle of the scapula (shoulder blade). Its position makes it the only head that crosses both the shoulder and elbow joints, allowing it to assist in shoulder adduction and extension.
• Lateral Head: Originates from the posterior surface of the humerus, superior to the radial groove. This head is 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 deep to the long and lateral heads and is consistently active in virtually all elbow extension movements, regardless of the load or speed. It is often the primary contributor to force production during low-force elbow extension.

When someone refers to "hitting the tricep around your elbow," they are typically referring to the sensation of activating or developing the medial head, given its anatomical proximity to the elbow joint.

The Concept of "Hitting Around Your Elbow"

It's important to clarify that you cannot isolate a tiny segment of a muscle. However, you can employ strategies to preferentially activate or emphasize specific heads of the triceps. The medial head, due to its consistent recruitment, often benefits from exercises that focus on:

• Full Range of Motion: Ensuring complete elbow extension and flexion.
• Consistent Tension: Keeping the muscle under tension throughout the movement, especially at the lockout.
• Specific Arm Angles: While all heads are active, certain angles might subtly shift the emphasis.

The medial head is crucial for stabilizing the elbow joint during extension and is often developed through high-volume, controlled movements.

Biomechanical Principles for Medial Head Emphasis

To maximize the activation and development of the medial triceps head, consider these biomechanical principles:

• Prioritize Full Elbow Extension: The medial head is a significant contributor to the final degrees of elbow extension. Ensure you achieve a complete lockout (without hyperextending) and squeeze the triceps at the end of each repetition.
• Maintain Constant Tension: Avoid resting at the top or bottom of the movement. Keep the muscle engaged throughout the entire range of motion, which often means using cables or resistance bands where tension is more consistent.
• Controlled Eccentric Phase: Slowly lower the weight, resisting gravity. The eccentric (lowering) phase is crucial for muscle growth and allows for greater time under tension.
• Mind-Muscle Connection: Actively focus on contracting the triceps, particularly feeling the contraction near your elbow, rather than just moving the weight.

Effective Exercises to Target the Medial Triceps (Around the Elbow)

While all triceps exercises will engage the medial head, some movements and techniques can help emphasize it:

• Cable Rope Pushdowns:
  • Execution: Stand facing a cable machine, grasp a rope attachment with an overhand grip, elbows tucked close to your sides. Extend your forearms downwards, rotating your wrists slightly outwards at the bottom to fully separate the rope and achieve maximal triceps contraction.
  • Why it works: The constant tension from the cable and the ability to achieve a strong peak contraction with the rope twist effectively target the medial head.
• Overhead Dumbbell or Cable Extensions:
  • Execution: Hold a dumbbell with both hands (or a rope/straight bar with a cable) above your head. Keeping your elbows pointed forward and close to your head, slowly lower the weight behind you by flexing your elbows. Extend your arms back to the starting position, squeezing your triceps.
  • Why it works: While often associated with the long head due to the shoulder flexion, overhead movements still heavily recruit the medial head for elbow extension, especially through the full range of motion.
• Close-Grip Bench Press:
  • Execution: Lie on a flat bench, grasping a barbell with an overhand grip, hands shoulder-width apart or slightly narrower. Lower the bar to your lower chest, keeping your elbows tucked close to your body. Press the bar back up, focusing on triceps drive.
  • Why it works: This compound movement places significant stress on all three triceps heads, and the tucked elbows and full lockout emphasize the medial head's role in powerful elbow extension.
• Single-Arm Dumbbell Kickbacks:
  • Execution: Place one knee and hand on a bench for support. Hold a dumbbell in the other hand, upper arm parallel to the floor, elbow bent at 90 degrees. Extend your forearm backward until your arm is straight, squeezing the tricep.
  • Why it works: This exercise allows for a very focused contraction and squeeze at the peak of the movement, which can effectively target the medial head.
• Triceps Dips (Bodyweight or Assisted):
  • Execution: Use parallel bars or a dip machine. Keep your body upright and elbows tucked close to your sides to emphasize the triceps. Lower your body until your shoulders are below your elbows, then push back up by extending your arms.
  • Why it works: A highly effective compound movement for overall triceps development, with the medial head contributing significantly to the powerful lockout.

Optimizing Your Triceps Training

To achieve comprehensive triceps development, including the "around the elbow" area:

• Incorporate a Variety of Exercises: Combine compound movements (e.g., close-grip bench press, dips) with isolation exercises (e.g., pushdowns, extensions) to work the triceps from different angles and emphasize different heads.
• Prioritize Proper Form: Always choose proper form over heavy weight. Cheating or using momentum reduces the activation of the target muscle and increases injury risk.
• Progressive Overload: To promote continued growth, consistently challenge your muscles by gradually increasing weight, repetitions, sets, or decreasing rest times.
• Listen to Your Body: Pay attention to any discomfort, especially around the elbow joint. If you experience pain, adjust your form or select an alternative exercise.

Conclusion

Targeting the triceps "around your elbow" means focusing on the medial head, a crucial component for overall arm strength and definition. By understanding its anatomy, applying sound biomechanical principles, and incorporating exercises that emphasize full elbow extension and consistent tension, you can effectively develop this often-underestimated part of your triceps, contributing to a strong, balanced, and aesthetically pleasing arm.