Best Exercises to Target the Medial Triceps Head

Close Grip Bench Press

The close grip bench press is one of the best mass builders for the inner triceps. Lie back on a flat bench holding a barbell with a narrow overhand grip. Lower the bar to your mid-chest and press back up. Use a spotter or rack for safety.

Tips:

• Keep elbows tucked in at your sides as you lower the bar
• Don't let the elbows flare out
• Use a grip width slightly narrower than shoulder width

Lying Triceps Extensions

Also known as skull crushers, this exercise hones in on the long head of the triceps. Lie back on a flat bench holding a barbell or EZ curl bar over your face with arms extended. Slowly lower the weight back behind your head then press back up.

Form tips:

• Keep elbows tucked in and pointed up
• Avoid flaring the elbows out to the sides
• Use light weight and higher reps to reduce strain

Triceps Extension Variations

For variety, triceps extensions can be done:

• One arm at a time with a dumbbell
• Seated on an incline bench
• With hands in neutral grip position
• On a decline bench

Rope Pushdowns

This cable exercise targets the inner triceps head. Attach a rope handle to the high pulley of a cable station. Keeping elbows tight to your sides, push the rope down until arms are straight. Hold the squeeze then slowly return to the start.

Technique cues:

• Stand upright in a split stance
• Keep shoulders down and back
• Squeeze triceps at the bottom

Pushdown Variations

For variety, pushdowns can be done:

• One arm at a time
• With a straight or angled bar
• In a kneeling position
• Leaning forward or back

Diamond Pushups

Diamond pushups heavily target the inner triceps muscles. Make a diamond shape on the floor with your thumbs and index fingers. Do pushups placing your chest down between your hands at the bottom. Keep the elbows tight throughout the movement.

Form cues:

• Keep hands pressed together
• Elbows point inward
• Lower chest all the way down

Pushup Variations

Some other triceps pushup variations include:

• Decline pushups
• Triangle pushups
• Diamond knuckle pushups
• Close grip pushups

Dips

Dips heavily activate the triceps, especially the inner head. Support your body between two parallel dip bars and lift yourself up until arms are straight. Bend elbows to lower down until shoulders dip below the elbows. Press back to the start.

Tips for proper form:

• Keep elbows close to body
• Lean slightly forward
• Go down until there's a 90 degree bend in elbows

Dip Variations

Some alternatives to standard dips include:

• Bench dips
• Weighted dips
• Assisted dips
• Single leg dips

Underhand Grip Triceps Extensions

Also known as reverse grip extensions, this exercise emphasizes the medial triceps head. Hold a dumbbell in each hand with an underhand grip and palms facing down. Keeping upper arms stationary, hinge at the elbows to lower the weights behind your head. Extend arms back to the top.

Technique pointers:

• Keep elbows tight to sides of head
• Use lighter weight and controlled motion
• Flex triceps at the top of the movement

Extension Variations

Some alternatives for underhand extensions include:

• Single arm extensions
• Seated extensions
• Overhead extensions
• Extensions on an incline bench

JM Press

The JM press is named after bodybuilder JM Blakley who created it. Sit upright on a flat bench holding a barbell with a close grip. Lower the bar to your forehead, flexing at the elbows. Press the bar back up, straightening arms overhead.

Proper form cues:

• Keep wrists straight and elbows in
• Press bar back in a straight line
• Squeeze triceps at the top

JM Press Variations

For variety, the JM press can be performed:

• With dumbbells instead of a barbell
• On an incline bench
• With palms facing inward
• Standing

Band Pushdowns

Resistance bands provide constant tension to really isolate the triceps muscles. Secure a band above you and grab both handles keeping arms extended in front of you. Push hands down, straightening arms and squeezing triceps.

Tips for maximum effectiveness:

• Keep elbows fixed at your sides
• Stand on the band for added resistance
• Flex triceps at the bottom

Band Pushdown Variations

For variety, band pushdowns can be performed:

• One arm at a time
• With a neutral grip
• Low to high
• High to low

Decline EZ Bar Extensions

Doing extensions on a decline bench helps isolate the inner triceps head. Lie back on a decline bench. Hold an EZ curl bar over your face with a narrow overhand grip. Bend elbows to lower the bar behind your head then press back to start.

Technique pointers:

• Keep upper arms fixed in place
• Lower bar down in a semi-circle path
• Squeeze triceps at the top

Extension Alternatives

Other decline triceps exercises include:

• Decline dumbbell extensions
• Decline pushups
• Weighted decline extensions
• Decline bodyweight extensions

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.