Maximize Your Gains with These Medial Head Tricep Exercises

Understand the medial head of your triceps

If you want bigger, stronger arms, focusing on medial head tricep exercises is a smart move. The medial head is the smallest of the three tricep heads, but it works hard in almost every elbow extension you do and it helps give your upper arm a fuller, more complete look.

Anatomy in simple terms:

• Your triceps have three heads: long, lateral, and medial.
• The medial head sits between the long and lateral heads, running from your upper arm bone (humerus) down to the elbow joint.
• It is the least visible head, located lower on the arm and closer to your torso, just above the elbow.
• It connects the long and lateral heads, so if you do not develop it you can end up with a visible “gap” between them, which affects upper arm aesthetics.

Functionally, the medial head is involved in all forms of elbow extension. A 2023 anatomy review notes that the medial head is active during every extension movement, while the long and lateral heads contribute more when you push against resistance such as heavy presses or dips (Kenhub, 2023).

You cannot completely isolate the medial head, because it shares origin and insertion with the lateral head. However, certain grips and body positions let you emphasize it so it does more of the work during each rep.

Why you should train the medial head

You might not see the medial head as clearly as the long or lateral head, but you definitely feel it in your performance.

Strength and stability benefits

The medial head:

• Plays a major role in stabilizing your elbow joint when you extend your arm
• Helps you control the last part of a press or pushdown
• Works continuously in lower load, high repetition movements

Biomechanical research using OpenSim and surface EMG found that the medial head generates significantly higher muscle force than the long and lateral heads at shoulder elevations of 90°, 135°, and 180°. In those overhead or high-arm positions, it becomes the primary driver of elbow extension, compensating as the long head loses force when stretched at high shoulder flexion.

In everyday training, this translates into more control and power when you:

• Lock out overhead presses
• Perform pushdowns and extensions with your arms raised
• Do high-rep push-up or dip variations

Aesthetic payoff

Even though it is the smallest head, the medial head:

• Fills in the space between the long and lateral heads
• Adds density around the elbow area
• Makes your arm look more complete from the side and back

If you skip it, the long and lateral heads can look impressive on their own, but you may notice a hollow or gap when you flex or when your arm hangs by your side.

How the medial head works during movement

Understanding when the medial head does the most work helps you choose and tweak exercises.

Shoulder position and tricep activation

From the 2018 biomechanical study:

• At 0° shoulder elevation, basically when your arm is down by your side, the long head is the main contributor to elbow extension.
• As shoulder elevation increases above 45°, the long head gets stretched and loses some force potential.
• At 90° and higher shoulder angles, including overhead positions, the medial head becomes the dominant elbow extensor, with more uniform force production across angles than the other heads.
• The lateral head behaves similarly to the medial head, but with consistently lower force and activation, especially at 180° elevation.

This is why overhead extensions and high-angle cable work can be so effective for dialing in your medial head.

Training guidelines for medial head focus

Before you look at specific medial head tricep exercises, it helps to set your weekly structure.

Frequency and volume

Based on the 2024 training guidelines from Iron Bull Strength:

• Train triceps twice per week.
• Perform about 12 to 14 total sets per session.
• Use 3 to 4 tricep exercises per workout.
• Allow at least 72 hours of recovery between tricep-focused sessions.

This volume gives you enough stimulus to grow without overtraining a relatively small muscle group.

Rep ranges and loading

Different rep ranges work better for different exercise types:

• Compound presses, such as reverse grip bench variations

• Work best in the 6 to 10 rep range

• Use moderate to heavy loads to build overall tricep mass and strength

• Cable and bodyweight exercises

• Aim for higher reps, about 15 to 30 per set

• Use lighter to moderate loads, or bodyweight, to keep tension on the medial head for longer

Finishing your workout with a high-rep isolation or bodyweight movement is especially effective for “burning out” the medial head after it is already fatigued.

How to emphasize the medial head

You cannot fully isolate it, but you can bias more work toward the medial head.

Grip and hand position tips

Research and coaching guidelines highlight a few patterns that consistently increase medial head involvement:

• Use an underhand (supinated) grip when possible, for example, reverse grip pushdowns or presses.
• Keep your elbows close to your torso. Think “elbows glued to your ribs” during pushdowns and extensions.
• With some cable attachments, a wider than shoulder-width grip on a pushdown bar can further emphasize the medial head.
• Avoid flaring your elbows too far out, which tends to shift more stress to other heads and your shoulders.

Body position and range of motion

• Maintain a slight forward lean on cable movements, but keep your shoulders stable rather than rounding forward.
• Control the eccentric, the lowering phase, and pause briefly near 90° elbow bend on exercises like reverse grip pressdowns. This increases time under tension.
• Fully extend the elbow without hyperextending or snapping at the joint, so you load the triceps, not the ligaments.

Best medial head tricep exercises

Below are some of the most effective medial head tricep exercises drawn from recent training guides and anatomy reviews. You can build full workouts with them or slot a few into your current routine.

1. Reverse grip dumbbell bench press

This compound press hits all three tricep heads and places extra emphasis on the medial head due to the supinated grip.

How to do it:

1. Lie on a flat bench with a dumbbell in each hand.
2. Use an underhand grip with palms facing your face, dumbbells above your chest.
3. Keep your elbows tucked closer to your torso than in a traditional bench press.
4. Lower the dumbbells slowly toward your chest, stopping just above it.
5. Press the weights back up, focusing on straightening your elbows rather than “pushing from your chest”.

Programming:

• 3 to 4 sets of 6 to 10 reps
• Perform early in your session when you are fresh, as your main compound movement

2. Close-grip reverse bench press

A barbell variation that also favors the medial head while letting you handle more weight.

How to do it:

1. Lie on a flat bench with your eyes under the bar.
2. Take a close, underhand grip on the bar, hands a bit narrower than shoulder width.
3. Unrack the bar and hold it over your lower chest.
4. Lower under control, keeping elbows close to your sides.
5. Press back up, focusing on straightening at the elbows.

Programming:

• 3 sets of 6 to 8 reps
• Ideal as your first or second tricep exercise on a pressing-focused day

3. Cable rope pushdowns

Cable rope pushdowns are among the most popular medial head tricep exercises because they keep constant tension through the entire range of motion.

How to do it:

1. Attach a rope to a high cable pulley.
2. Stand facing the machine, grab the rope with a neutral grip, and bring your elbows to your sides.
3. Start with your elbows bent around 90°.
4. Push the rope down by straightening your elbows until your arms are almost fully extended.
5. At the bottom, slightly separate the rope ends and squeeze your triceps.
6. Slowly return to the start under control.

Programming:

• 3 sets of 15 to 20 reps
• Great as a mid-workout movement after a heavier press

4. Reverse grip tricep pushdowns

Using an underhand grip makes this cable move especially effective for targeting the medial head.

How to do it:

1. Attach a straight or EZ bar to a high pulley.
2. Grip the bar underhand, hands about shoulder width apart.
3. Stand tall with elbows pinned to your sides.
4. Start with forearms parallel to the floor and elbows bent.
5. Push the bar down until your elbows are fully extended but not locked.
6. Pause briefly at the bottom, then return slowly to the start, maintaining about 90° at the top without letting your elbows drift forward.

Programming:

• 3 sets of 15 to 25 reps
• Focus on controlled tempo and avoiding elbow flare

5. Cable overhead extensions

Overhead positions boost medial head involvement, especially as shoulder elevation increases.

How to do it:

1. Attach a rope or small bar to a low pulley.
2. Turn away from the machine, grab the attachment, and step forward so the cable runs close to your head.
3. Raise your arms so your elbows are beside your ears, bent about 90°.
4. Without moving your upper arms much, straighten your elbows to push the attachment forward and up.
5. Slowly return to the starting position, keeping tension on the triceps.

Programming:

• 3 sets of 15 to 30 reps
• Works well near the end of your session as a high-rep finisher

6. Skull crushers

This classic tricep move works all three heads and can be adjusted to emphasize the medial head by grip and elbow positioning.

How to do it:

1. Lie on a bench holding an EZ bar or dumbbells with a narrow or neutral grip.
2. Extend your arms straight above your shoulders.
3. Keeping your upper arms fairly still, bend at the elbows to lower the weight toward your forehead or slightly behind your head.
4. Stop when your elbows are bent around 90° or a bit more.
5. Extend your elbows to bring the weight back up.

Tips for medial head focus:

• Keep your elbows close instead of flaring out.
• Use a slightly narrower grip to bring more stress to the triceps.

Programming:

• 3 sets of 8 to 12 reps
• Place in the middle of your tricep workout

7. Tricep dips

Weighted or bodyweight dips recruit all tricep heads and are especially effective at the top part of the extension.

How to do it:

1. Use parallel bars or sturdy dip handles.
2. Support your body with straight arms, shoulders above your hands.
3. Keep your torso more upright to emphasize triceps rather than chest.
4. Lower your body by bending your elbows until your upper arms are around parallel to the floor.
5. Press back up, focusing on driving through your hands and straightening at the elbows.

Programming:

• 3 sets of 8 to 12 reps (add weight when you can do more than 12 comfortably)
• Ideal as a main compound tricep movement on bodyweight or push-focused days

8. Diamond push-ups

These are a simple but powerful medial head tricep exercise you can do anywhere, especially useful as a high-rep finisher.

How to do it:

1. Get into a push-up position with your hands close together under your chest, thumbs and index fingers forming a diamond shape.
2. Keep your body in a straight line from head to heels.
3. Bend your elbows, keeping them close to your sides, and lower your chest toward your hands.
4. Press back up by straightening your elbows and squeezing your triceps.

Programming:

• 2 to 3 sets to near failure
• Perfect as the last move in your tricep routine to fully fatigue the medial head

9. Tricep kickbacks

Kickbacks are an isolation-style movement that keeps the medial head under tension when you extend fully.

How to do it:

1. Hold a dumbbell in one hand and place the other hand on a bench for support.
2. Lean forward slightly, keeping your back flat.
3. Start with your working elbow bent at 90° and upper arm in line with your torso.
4. Extend your elbow until your arm is straight behind you.
5. Squeeze your triceps at the top, then return slowly.

Programming:

• 3 sets of 15 to 20 reps per arm
• Keep the weight light enough to maintain perfect form

10. Concentration cable extensions

High-rep cable work is particularly effective for honing in on the medial head at the end of a workout.

How to do it:

1. Attach a single handle to a low pulley.
2. Sit or stand side-on to the cable stack and grab the handle with one hand.
3. Bend your elbow so your forearm is across your torso and your elbow stays tight to your side.
4. Extend your elbow to push the handle down or slightly out, depending on setup.
5. Slowly return to the start.

Programming:

• 2 to 3 sets of 20 to 30 reps per arm
• Use as a burnout move, focusing on constant tension rather than heavy loading

11. Tate press

This pressing variation keeps tension on the triceps through a short, controlled range, and can highlight the medial head when you keep your elbows stable.

How to do it:

1. Lie on a flat bench with a dumbbell in each hand.
2. Hold the dumbbells above your chest with your arms slightly bent and palms facing your feet.
3. Bend your elbows and bring the dumbbells inward toward your chest, so they move toward the center of your chest instead of straight down.
4. Stop just before the dumbbells touch your chest.
5. Press back to the starting position by extending your elbows.

Programming:

• 3 sets of 10 to 15 reps
• Best used after a heavier press, when you want to keep stress on the triceps without loading the shoulders too much

12. Cable overhead extensions, high-rep burnout

You can also repeat overhead cable extensions specifically at very high reps as a dedicated medial head finisher.

Programming variation:

• 1 to 2 extra sets of 20 to 30 reps
• Short rest, about 45 to 60 seconds between sets
• Focus on smooth, controlled motion and a strong squeeze at full extension

Sample medial head tricep workout

Here is how you might put these medial head tricep exercises together for one session, following the twice-per-week structure suggested in 2024 guidelines.

Workout A

Reverse grip dumbbell bench press

• 4 sets of 6 to 8 reps

Cable rope pushdowns

• 3 sets of 15 to 20 reps

Skull crushers

• 3 sets of 8 to 12 reps

Diamond push-ups

• 2 sets to near failure

Total: 12 sets

Workout B

Close-grip reverse bench press

• 3 sets of 6 to 8 reps

Reverse grip tricep pushdowns

• 3 sets of 15 to 20 reps

Tricep dips

• 3 sets of 8 to 12 reps

Concentration cable extensions

• 2 sets of 20 to 30 reps per arm

Total: 13 sets

Alternate these two workouts in your week, keeping at least 72 hours between them. For example, you might train triceps on Monday and Thursday.

Practical tips to avoid overtraining

Because the medial head is active in almost all extension movements, it already works during:

• Bench press and overhead press
• Push-ups and dips
• Many chest and shoulder accessory exercises

To avoid overloading it:

• Count your heavy pressing volume as indirect tricep work when planning your week.
• Stick to the 12 to 14 sets per direct tricep session guideline.
• Pay attention to elbow soreness. Sharp or lingering pain is a sign to reduce volume or load and focus on perfect form.
• Use lighter weights for high-rep work, especially on cable and isolation moves.

Bringing it all together

If your goal is to maximize arm size, strength, and definition, adding focused medial head tricep exercises to your routine is worth the effort. By:

• Using underhand or close-grip variations
• Training in both heavy and high-rep ranges
• Including overhead and side-of-body positions
• Structuring your week with smart volume and recovery

you give this often overlooked muscle head the attention it needs.

Pick two or three of the exercises above and add them to your next tricep session. Pay attention to how your elbows feel, how your lockout strength improves, and how your arms start to look fuller around the elbow over the next few weeks.

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