To target your triceps, including the middle head (medial head), you can perform exercises like those listed in the references, which focus on extending the elbow.
Understanding the Triceps and the Medial Head
The triceps brachii muscle is located on the back of your upper arm and is composed of three heads: the long head, the lateral head, and the medial head. The "middle tricep" commonly refers to the medial head. While all three heads work together during elbow extension, the medial head is particularly active in most triceps movements, contributing significantly, especially towards the end range of extension (lockout).
Exercises Referenced for Targeting the Triceps
Based on the provided references, the following exercises are effective methods for working the triceps muscle group, thereby engaging the medial head along with the other heads:
- Reverse Grip Dumbbell Press: This involves pressing dumbbells while using an underhand (supinated) grip, often performed lying on a bench.
- Reverse Grip Barbell Press: Similar to the dumbbell version, this exercise uses a barbell with an underhand grip for pressing movements.
- Reverse Grip Cable Pushdown: Performed using a cable machine, this exercise utilizes an underhand grip on an attachment (like a bar or rope) and pushes the weight downwards by extending the elbows.
- The Palm Out Bench Dip: A bodyweight exercise where you support yourself on a bench with your hands behind you and your palms facing outwards, lowering and raising your body by bending and extending your elbows.
- Diamond Pushups: A variation of the standard pushup where your hands are placed close together under your chest, with thumbs and index fingers touching to form a diamond shape.
- Cable Concentration Extension: An isolation exercise typically performed with a single arm using a cable machine, focusing on controlled elbow extension.
- Dumbbell Tate Press: Usually performed lying down, this exercise involves holding dumbbells and extending the elbows by bringing the dumbbells together above the chest in a pressing and extension motion.
Why These Exercises Work the Medial Head
All the exercises listed primarily function through elbow extension, which is the main action of the triceps muscle group. The medial head is active across a wide range of triceps movements and contributes significantly to force production, particularly as the elbow straightens. Exercises involving different grips (like the reverse grip variations) and movements (presses, dips, pushdowns, extensions) ensure comprehensive development of all three triceps heads, including the medial head.
Incorporating Exercises from the References
You can include a selection of these exercises in your strength training routine to build strong and well-developed triceps. Varying grips and equipment (dumbbells, barbells, cables, bodyweight) as demonstrated by the reference list helps provide diverse stimulation to the muscle fibers.
| Exercise Name | Type of Movement | Equipment/Style |
|---|---|---|
| Reverse Grip Dumbbell Press | Press | Dumbbells, Reverse Grip |
| Reverse Grip Barbell Press | Press | Barbell, Reverse Grip |
| Reverse Grip Cable Pushdown | Extension | Cable, Reverse Grip |
| The Palm Out Bench Dip | Dip/Press | Bodyweight, Bench |
| Diamond Pushups | Press/Pushup | Bodyweight |
| Cable Concentration Extension | Extension | Cable |
| Dumbbell Tate Press | Press/Extension | Dumbbells |
By consistently performing these types of exercises, you effectively target and strengthen your triceps, including the medial head.
