If there was ever a muscle that's forgotten, it's the medial head of the triceps. 

The medial head is the smallest of the trio but is still highly recommended to strengthen as it plays an important role in supporting the elbow and helps with elbow extension. 

It's located right above the elbow and it can be strengthened with certain exercises. 

In this list, you'll find the best exercises for the medial triceps to help fully develop your arms in strength and muscle. 

The triceps can't be ignored if you want to develop the most muscular and strong-looking arms. 

The reason being is that the triceps make up around 75% of your upper arms.

There are three heads to this muscle, including the long head, lateral head, and medial head. 

The medial head is the least noticeable but it's incredibly important to develop. 

Not only can it help stabilize the elbows, but it can also support elbow extension. 

While it can't be completely isolated, it can still be emphasized and worked on. 

The best exercises for the medial triceps include dumbbell skull crushers, reverse grip dumbbell presses, underhand triceps cable pushdown, cable concentrated tricep extensions, overhead rope cable tricep extensions, diamond pushups, and bench dips with external palm rotation. 

Incorporating these exercises into your routine can effectively target and strengthen the medial head of your triceps.

The medial head of the triceps, located on the lower part of the humerus, plays a crucial role in arm development and strength.

It's responsible for elbow extension and stabilization.

Targeting the medial triceps in your workouts with exercises like dumbbell skullcrushers, reverse grip dumbbell presses, and underhand triceps cable pushdown can lead to well-rounded arm development.

There are about 7-10 best exercises for the medial triceps.

But if you're in a rush to the gym now, we can recommend that you at least do dumbbell skullcrushers and underhand tricep cable pushdown. 

Try to do at least 3 sets of 10-12 reps for one or two of these exercises every week and you should be set. 

We'll go over each exercise to help build strong and balanced medial triceps. 

This is one of the more simple and straightforward exercises for the medial head of the triceps. 

You only need dumbbells for this and something like a bench to lie on. 

Normally dumbbell skullcrushers emphasize the lateral head of the triceps but with higher reps, they also tend to work your medial triceps. 

It also helps isolate the triceps without engaging the shoulders or biceps. 

How to do the Dumbbell Skullcrushers

1. Lie on a bench flat with a neutral spine and drive your feet into the ground for stability.
2. Hold the dumbbells above your upper chest with your arms straight and with a neutral grip. Pinch your shoulders together so you're not driving your shoulders forward. 
3. Keep your elbows in the same position close to your sides and try to keep them in the same position.
4. Inhale and only allow your elbows to move while lowering the dumbbells until they are behind your head. 
5. Pause for a second.
6. Exhale as you lift the dumbbells back into starting position but don't lock your elbows or hyperextend them. 
7. Repeat until you reach the rep range of your program.

Watch the video below for a demonstration on the dumbbell skullcrushers:

By using a supinated grip, this dumbbell variation emphasizes the triceps while putting minimal to no stress on the shoulders and elbows.

Using a higher rep range, between 12-15 reps will help put emphasis on the medial ticeps and it can also provide a stimulus for the upper chest. 

Try adding in the reverse grip dumbbell press at the end of your workout or somewhere in the middle for the best results. 

How to Perform Reverse Grip Dumbbell Presses

1. Set up a bench and pair of dumbbells as if you were going to regularly press them for the chest. Drive your feet into the ground.
2. Lay on the bench and hold the dumbbells above your chest while maintaining an underhand grip as your palms should be facing your shoulders.
3. Squeeze your shoulder blades together and inhale as you lower the dumbbells to your lower chest while focusing on engaging the triceps. 
4. Hold at the bottom of the movement for a second and exhale as you push it back to the starting position.
5. Repeat until you reach your desired reps and sets. 

This can also be performances with a barbell, or bands, but the dumbbells tend to be better in terms of isolation. Check out the video below for a demostration for the dumbbell reverse grip presses:

If you have access to a cable pulley machine, then you'll have a great way to isolate your triceps without involving the shoulders or biceps. 

The underhand tricep cable pushdowns can engage the medial head, while the standard grip will put more emphasis on the lateral head of the tricep. 

I recommend doing at least 12 reps of these to make the most out of them as the medial head of the triceps seems to respond best to higher rep ranges. 

How to do the Underhand Tricep Cable Pushdowns:

1. Stand in front of a cable machine with your feet at hip-width apart and keep your chin tucked in to keep your spine protected.
2. Grip the straight bar handle attached to the high pulley with an underhand (supinated) grip so your palms are facing up with your hands at shoulder width apart.
3. Lock your elbows to your sides and pull your shoulders down.
4. Engage your core and squeeze your triceps while lowering the handle as far as possible. Keep your wrists straight with your forearms and focus on squeezing the triceps.
5. Pause at the bottom and slowly return to starting position.
6. Repeat until you reach your desired reps and sets. 

For a visual demonstration, check out the video below on how to perform the underhand tricep pushdowns with a pulley machine:

There's no better way to eliminate weaknesses than with unilateral exercises.

The cable concentration tricep extensions are going to focus on one arm at a time and should be included in your program if you're going to make the most out of your tricep development. 

While the medial head is the focus of this exercise, the concentration extensions are going to work all three heads of the tricep. 

The movement is most effective when it's slow and controlled.

You can use an overhand grip but if you use an underhand grip, you'll engage the medial tricep even more. 

How to Perform a Cable Concentration Triceps Extension

1. Set up a single grip handle on a cable machine high pulley. Stand with your right arm next to the machine and reach across your body to grip the handle with your right hand. This is set up as if you were going to do concentration curls for the biceps but for the triceps. 
2. Plant your right knee beside the machine and plant your left foot into the ground.
3. The back of your left arm should be against your inner thigh and lock your elbows into place.
4. Engage your core.
5. Inhale and pull the pulley handle towards your left foot and pause for a moment while really focusing on engaging the triceps. 
6. Exhale while slowly returning to the starting position but keep the focus on squeezing the triceps. 
7. Repeat until you reach your desired reps then switch sides and repeat on the other arm. Make sure you switch your kneeling position. 
8. Repeat until you've completed your reps and sets.

Watch this video on how to perform the cable concentration tricep pushdowns:

Emphasizing all three heads of the triceps, the overhead cable tricep extensions are great for the medial head as long as you use a full range of motion. 

If you don't use a full range of motion, it'll work less of the medial head. 

How to Do the Overhead Rope Cable Triceps Extensions

1. Set up a cable machine pulley in its lowest position with a rope handle. 
2. Stand with your back to the pulley and plant your feet firmly into the ground. 
3. Grab the rope handle and position your hands in a neutral grip (palms facing inward).
4. Bend your elbows so your hands are gripping the handle behind your head. 
5. Straighten your arms while keeping your forearms still and squeeze your triceps. 
6. Slowly return to the bottom position and pause for a moment before repeating for another rep. 
7. Repeat until you reach your desired sets and reps.

Here's a video on how to perform the overhead rope cable tricep extensions:

The diamond pushups are a classic exercise that can stimulate your tricep muscles without any machines or equipment. 

Your own body is the only requirement and it can put more emphasis on the medial head of the tricep head.

Similar to the standard push ups where your hands are shoulder width apart, the diamond push up is performed with your hands closer together. 

How to do the Diamond Pushups:

1. Get into a push up position with your abs engaged.
2. Place your hands close together and form a diamond shape. 
3. Engage your core and glutes to ensure stability
4. Inhale and lower your body towards the ground. Keep your elbows in the same position and squeeze your triceps while keeping your shoulders tucked back. 
5. At the bottom position, your chest should be very close to the floor, pause for a second and don't flare out your elbows. 
6. Push back and repeat for your desired reps and sets. 

Watch the video below for a demostration:

The bench dips are commonly performed for the triceps but one variation that is underrated for the triceps is the external palm rotation version. 

How to Perform Bench Dips with External Palm Rotation:

1. Sit on a bench as if you were going to perform regular bench dips for the triceps. Place your hands just outside of your hips and rotate your palms so your fingers are facing away from you.
2. Take a few steps forward and position your butt off the bench so your body weight is on your triceps.
3. Engage your core and keep your spine neutral by tucking in your chin and looking in front of you. 
4. Lower your body as low as possible, while trying to get your arms to form a 90 degree angle
5. Squeeze your triceps and push through your hands to lift your body back into the starting position. 
6. Repeat for your desired reps and sets. 

The video below provides a demonstration on how to perform the bench dip with external hand rotation:

In order to make the most out of your tricep development, it's necessary to understand the anatomy. 

The medial head is located right above the elbow.

It is located right below the long tricep head and is hard to notice due to the long tricep head. 

Although it's not as visible as the other tricep heads, it plays an important role in stabilizing and extending the elbows. 

It'll help make your arms look bigger while also complimenting the overall aesthetic of your upper arms. 

Like any other small muscle, very few exercises are available for the medial tricep head and won't completely isolate it. 

Creating strong medial triceps will help improve the overall strength of the upper arms as it can be a weak link if it's not worked on. 

For full tricep muscle and strength development, it's necessary to use sufficient volume and intensity.

For example, the Renaissance Periodization Tricep Hypertrophy Guide recommends a minimum of 6 sets split into two sessions weekly to develop strength and mass into the triceps. 

If you're not a beginner then you'll need at least 8 sets per week. 

Here's how you can add medial tricep exercises into your training split:

For at least 4 weeks, add these 3 exercises that you'll perform twice or three times per week; 

• Dumbbell skull crushers
• Underhand tricep cable pushdowns
• Cable concentration tricep extensions

For sets and reps, perform the skull crushers for 4 sets of 8-12 reps. 

For the underhand tricep cable pushdowns, perform 3 sets of 10-15 reps.

For cable concentration tricep extensions, perform 2 sets of 15-20 reps.

Here's how you can add medial-tricep exercises into your workout routine:

• Start with Dumbbell Skullcrushers, 3 sets of 12-15 reps
• Move on to Reverse Grip Dumbbell Presses, 3 sets of 12-15 reps
• Follow with Underhand Triceps Cable Pushdown, 3 sets of 12-15 reps
• Then, Cable Concentrated Tricep Extensions, 3 sets of 12-15 reps
• Next, Overhead Rope Cable Tricep Extensions, 3 sets of 12-15 reps
• Finish with Diamond Pushups, 3 sets of 12-15 reps

Let's take a moment to dive into the anatomy of the medial triceps.

The triceps brachii muscle, commonly known as the triceps, is located at the back of the upper arm.

It consists of three parts or "heads" - the long head, the lateral head, and the medial head.

Here's a closer look at the medial head:

• Location: The medial head of the triceps is the smallest of the three and is located on the lower part of the humerus, the bone of the upper arm. It's covered by the long and lateral heads, making it less visible.

• Function: Despite its size and location, the medial head plays a crucial role in the function of the triceps. It's primarily responsible for extending the elbow joint, allowing us to straighten our arm. Moreover, it also helps stabilize the elbow, especially during fine movements.

• Workout Importance: Understanding the anatomy of the medial triceps can help us target it more effectively during workouts. By choosing exercises that emphasize elbow extension, we can ensure that the medial head is being worked.

Remember, a well-developed medial head contributes to a balanced and strong arm. So, don't neglect this small but mighty muscle in your workouts!

Here you can find your FAQ's answered about the medial tricep head...

What is the medial head of the triceps?

The medial head of the triceps is one of the three parts of the triceps brachii muscle, located on the lower part of the humerus, the bone of the upper arm.

Why is it important to target the medial head of the triceps?

The medial head of the triceps plays a crucial role in arms development and strength. It helps stabilize the elbows and supports elbow extension.

Can I target the medial head of the triceps with specific exercises?

While it's impossible to completely isolate the medial head, certain exercises can emphasize it more than others. Exercises that involve elbow extensions, like skull crushers and tricep pushdowns, can help target the medial head.

What are some effective exercises for the medial head of the triceps?

Effective exercises for the medial head of the triceps include dumbbell skullcrushers, reverse grip dumbbell presses, underhand triceps cable pushdown, cable concentrated tricep extensions, overhead rope cable tricep extensions, diamond pushups, and bench dips with external palm rotation.

How often should I train the medial head of the triceps?

The frequency of training depends on your overall fitness goals and current fitness level. However, a good starting point would be to include tricep exercises in your routine 2-3 times a week.

What is the function of the medial head of the triceps?

The medial head of the triceps is responsible for extending the elbow and stabilizing the arm. It's an important muscle for any movements that involve pushing or throwing.

How can I increase the size of my medial triceps?

The best way to increase the size of your medial triceps is through consistent and targeted exercise. Incorporate the exercises we've discussed into your routine, and remember to progressively overload by increasing the weight or reps as you get stronger.

Can I work out my medial triceps at home?

Yes, exercises like diamond pushups and bench dips with external palm rotation can be done at home without any special equipment.

Do I need to use heavy weights to work out the medial triceps?

While using heavier weights can help build muscle, it's more important to focus on proper form and a full range of motion. You can effectively work out the medial triceps using moderate weights and higher reps.

What should I do if I feel pain while working out the medial triceps?

If you feel pain while working out, it's important to stop and rest. If the pain persists, consider consulting a healthcare professional or a certified personal trainer to ensure you're performing the exercises correctly and not causing any harm to your muscles or joints.

The medial head of the triceps might not be the most visible part of your arm, but it plays a crucial role in overall arm development and strength.

By incorporating the exercises we've discussed into your routine, you can effectively target this often-neglected muscle and achieve well-rounded arm development.

Remember, consistency is key.

Keep pushing, keep lifting, and you'll see the results in no time!