The median triceps head is one of the smallest parts of the triceps brachii muscle located in the back of the upper arm, responsible for elbow extension, and stability of the elbow joint. Although it may seem less important than the lateral and long heads, it plays a crucial role in overall muscle development and has several benefits when exercised.
Benefits of Developing the Median Head Triceps
The median head triceps acts as a bridge between the more prominent lateral and long heads. By working on the median head, you gain a more balanced and proportional look in your arms, improving aesthetic appeal and giving a more fullness to the upper arm muscles. Additionally, the median head triceps is involved in many compound movements, including bicep curls and tricep dips, making it an essential part of overall upper body strength.
How to Include Medial Head Tricep Workouts in Your Routine
To ensure you're getting enough practice targeting the median head triceps, include exercises that engage the muscle from various angles. The following are some of the best exercises to focus on the median head triceps:
Underhand Triceps Cable Pushdowns
This exercise targets the median head triceps by keeping your elbows close to your sides and using an underhand grip. This position reduces stress on the elbows and emphasizes the median head. You'll want to aim for 10-15 reps and use a weight that challenges you.
Reverse Grip Dumbbell Presses
This variation focuses on the median head by utilizing a supinated grip, which helps to take pressure off the shoulders and elbows. For best results, perform this exercise with a lighter weight and aim for higher rep ranges.
Dumbbell Skullcrushers
Although skull Crushers primarily engage the lateral and long heads of the triceps, they can also be done with higher rep counts, making them great for activating the median head.
Cable Concentration Triceps Extension
This exercise targets the concentration of the triceps on one side at a time, effectively engaging the median head. Keep your movement slow and controlled, and use an underhand grip to maximize engagement.
Overhead Rope Cable Triceps Extension
Similar to the cable overhead press, this exercise hits all three heads of the triceps and emphasizes the long head. Use a neutral grip to maximize tension on the median head.
Diamond Pushups
This bodyweight exercise targets the median head triceps by forcing the elbows to a 90-degree angle and keeping the hands closed, putting more focus on the median head.
Bench Dips with External Palm Rotation
This exercise targets the median head by externally rotating the hands and emphasizing the triceps on the inside of the elbow. Aim for 10-15 reps.
By incorporating these exercises into your tricep workout routine, you'll ensure that the median head triceps is properly developed and working effectively with the rest of the triceps muscles.
Frequently Asked Questions
Q: Can I focus solely on the median head tricep?
A: While it's not possible to isolate any muscle entirely, you can tailor your workouts to emphasize the median head. Try using a reverse grip, keeping your elbows close to your sides, and focus on higher rep ranges.
Q: What's the best rep range and load to target the median head triceps?
A: Aim for 10-20 reps with a weight load that challenges you, bringing you to or near failure in the high rep ranges.
Q: How often should I train my median head triceps?
A: We recommend focusing on the median head during tricep workouts, dedicating at least 20% of your sets to the median head. Split your sets into multiple workouts and include exercises like underhand cable pushdowns, reverse grip dumbbell presses, and diamond pushups.
Q: How can I balance my workout routine with other muscle groups?
A: Include a varied range of workouts that engage the median head, such as bicep curls, tricep dips, and cable machine exercises. Make sure to also include compound movements like the close grip bench press, which work multiple upper body muscle groups.
Q: Can you get stronger in your median head than the lateral head?
A: Yes, strength in the median head is important for proper arm extension and stability at the elbow joint. Workouts that target the median head are just as important as other exercises targeting the lateral and long heads.
Q: What do you love about working on your median head triceps?
A: I love watching my arms fill out and seeing the progress of my median head tricep strength. The median head is often overlooked, but it's integral to a well-rounded and well-developed upper arm.
##Developing your median head triceps is crucial for a balanced and functional upper arm. Incorporate exercises that emphasize this muscle group into your routine, and you'll notice improvements in overall strength and aesthetics in your arms.
Thomas D, level 2 qualified personal trainer, health science graduate and writer with over a decade of experience in the health, community development, and communications sectors. Passionate about building functional strength and fitness outside of work with various training styles, advocating for the powerful potential of exercise to improve physical, mental, and emotional health and well-being.
