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Medial Tricep Head Exercises
(BEST MEDIAL TRICEP HEAD EXERCISES FOR BUILDING MUSCLE AT HOME)

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<span class='title'>Medial Tricep Head Exercises</span> <div class='subtitle'>(BEST MEDIAL TRICEP HEAD EXERCISES FOR BUILDING MUSCLE AT HOME)</div> <p class='post-meta'> By <span class='author vcard'><a href='https://www.lifebuddymobileapp.com' title='Posts by Brandon Lee' rel='author'>Brandon Lee</a></span></p>

medial tricep head exercises

The Ultimate Medial Tricep Head Exercises Guide

Focusing on the medial head of the triceps is crucial for achieving well-rounded and defined upper arms.

This guide will delve into the anatomy of the triceps’ medial head and present the best dumbbell exercises tailored for targeting this specific area, all achievable with minimal equipment.

medial tricep head exercises

The Ultimate Medial Tricep Head Exercises Guide

1. Anatomy of the Medial Head of the Triceps: Understanding the Muscle Structure

2. Optimal Medial Head Tricep Exercises: Best Dumbbell Workouts for Targeting the Medial Head

Before we dive into the best dumbbell exercises, let’s first examine the anatomy of the triceps’ medial head to better understand how to target this area effectively.

1. Anatomy of the Medial Head of the Triceps: Understanding the Muscle Structure

The medial head of the triceps is located on the inner part of the upper arm and is crucial for arm stability and overall tricep strength.

Engaging these fibers requires exercises that extend the arm while keeping the elbow stationary. The Reverse Grip Kickback, performed by bending over with a dumbbell in hand and extending the arm backwards, effectively targets the lateral head of the triceps.

Reverse Grip Kickbacks

Understanding how to engage the medial head of the triceps with strategic exercise alignment enhances both the effectiveness of your workouts and the visual impact of your gains. Next, we’ll explore specific exercises that utilize your available equipment to optimally target these areas.

2. Optimal Medial Head Tricep Exercises: Best Dumbbell Workouts for Targeting the Medial Head

The best workout plan for the medial head of the triceps should focus on exercises that extend the arm and keep the elbow stationary to effectively engage this muscle.

This can be achieved by selecting exercises that emphasize arm extension and isolation. Incorporating these exercises into your routine will help build a stronger and more defined medial head of the triceps.

Double Dumbbell Extensions

How to Perform Double Dumbbell Extensions

  1. Prepare Your Position: Stand with feet hip-width apart, dumbbells held overhead.
  2. Lower the Weights: Bend your elbows to lower the dumbbells behind your head.
  3. Extend: Straighten your arms almost fully, maintaining tension in the triceps.
  4. Repeat: Complete 8-12 or 12-16 reps.
    5. What Makes It Effective: Keeps constant tension on the triceps, boosting hypertrophy.

A Frame Presses

How to Perform A Frame Presses

  1. Prepare Your Position: Lie on your back with knees bent and dumbbells held above your chest.
  2. Press Up: Extend your arms to press the dumbbells up, forming an ‘A’ shape.
  3. Lower the Weights: Return the dumbbells to the chest.
  4. Repeat: Aim for 20-30 repetitions.
    5. What Makes It Effective: Targets the middle chest and triceps, improving upper body strength.

Diamond Push Ups

How to Perform Diamond Push Ups

  1. Prepare Your Position: Start in a standard push-up position with hands close together to form a diamond shape.
  2. Lower Down: Bend your elbows to lower your body toward the floor.
  3. Press Up: Extend your arms to push back up to the start.
  4. Repeat: Do 10-20 reps based on your fitness level.
    5. What Makes It Effective: Targets the middle chest and triceps, strengthening the core and upper body.

Skull Crushers

How to Perform Skull Crushers

  1. Prepare Your Position: Lay on the ground with dumbbells held above your chest using a neutral grip.
  2. Lower the Weights: Bend your elbows to lower the weights towards each side of your head.
  3. Press Upwards: Extend your arms to return to the starting position.
  4. Repeat: Perform 8-12 reps for hypertrophy/strength or 12-16 for endurance/hypertrophy.
    5. What Makes It Effective: Focuses on triceps, increasing both strength and size.

Remember, developing a well-defined medial head of the triceps involves consistent training with targeted exercises that focus on arm extension and isolation. Incorporating these exercises into your routine will help you build a stronger and more defined medial head of the triceps.

Try out the exercises in this section, and you’ll be on your way to stronger and more defined tricep muscles.

If you’re looking for a comprehensive strength training regimen to enhance muscle definition and strength across all muscle groups, explore our LifeBuddy Apps to find the perfect program tailored to your goals and the equipment you have available.

Medial Tricep Head Exercises FAQ

For major tricep gains with minimal equipment, these exercises are top choices:

Accelerate the development of the tricep’s medial head by focusing on exercises that emphasize arm extension and isolation. Ensure to perform movements that target the medial head specifically, and it’s advisable to engage in these targeted exercises 1-2 times per week, integrating both strength and hypertrophy workouts from the LifeBuddy’s mobile apps.

REFERENCES
Eur J Sport Sci. 2023 Jul;23(7):1240-1250. Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position

J Strength Cond Res. 2019 May;33(5):1286-1294. Partial Range of Motion Exercise Is Effective for Facilitating Muscle Hypertrophy and Function Through Sustained Intramuscular Hypoxia in Young Trained Men

J Theor Biol. 2020 Jun 21:495:110251. A multiple fascicle muscle force model of the human triceps surae
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