Medial head tricep exercises are key to building thicker and stronger arms. Many lifters focus on the biceps or the outer triceps, but they forget the inner head. The medial head helps with elbow stability and gives your arms more depth. If you skip it, your arms may look wide but not full.
The triceps make up most of your upper arm. They have three parts: the long head, lateral head, and medial head. Most tricep workouts target the long and lateral heads. The medial head often gets left out.
If your progress has slowed or your arms lack shape, it may be time to train smarter. In this article, you will learn 8 medial head tricep exercises that work the inner head more directly. These moves will help you fix weak spots and build balanced, powerful arms.
Basic Anatomy
The triceps muscle has three heads:
Each head helps extend the elbow, but they work differently depending on arm position and grip.
What Makes the Medial Head Unique
Why it’s effective:
Reverse-grip rope pushdowns concentrate tension on the medial head of the triceps. The underhand grip better hits the inner part. In the final phase of the pushdown, the medial head works harder.
How to do it:
Sets & Reps:
3–4 sets of 12–15 reps.
Why it’s effective:
Using a reverse (underhand) grip shifts more tension to the triceps, especially the medial head. It also reduces shoulder strain compared to the standard bench press.
How to do it:
Sets & Reps:
3–4 sets of 8–12 reps.
Why it’s effective:
Diamond push-ups work the inner triceps. Hands close together form a diamond shape. This puts more stress on the medial head.
How to do it:
Sets & Reps:
3–4 sets of 12–16 reps.
Why it’s effective:
The reverse grip targets the medial head more effectively by changing the angle of force, allowing for deeper triceps activation while reducing shoulder stress.
How to do it:
Sets & Reps:
3–4 sets of 8–12 reps.
Why it’s effective:
The reverse grip on this tricep pushdown variation enhances medial head activation. It also allows for a deeper contraction and full extension, focusing on the triceps’ inner part.
How to do it:
Sets & Reps:
3–4 sets of 6–8 reps.
Why it’s effective:
This move shifts focus to the triceps. A narrow grip hits the medial head more.
How to do it:
Sets & Reps:
3–4 sets of 6–10 reps.
Why it’s effective:
This hybrid movement targets the triceps with a reverse grip, focusing on the medial head by combining elements of the bench press and skull crushers.
How to do it:
Sets & Reps:
3–4 sets of 6–10 reps.
Why it’s effective:
Using an underhand or neutral grip helps place more emphasis on the medial head during the lockout phase of the movement.
How to do it:
Sets & Reps:
3–4 sets of 10–12 reps.
The inner head of your triceps is important. It helps with arm size, strength, and shape. Use the tricep machine to target it with strict form. This builds control and keeps tension on the muscle. Add a few medial head tricep exercises to your workouts. These moves will build thickness and improve lockout strength. Train with good form. Stay consistent. Your arms will grow from all sides.
I’m Max Lane, a dedicated fitness professional and the content strategist behind Inpek Fitness. With over ten years of hands-on experience in the fitness and gym equipment industry, I bring a practical and insightful perspective to every article I write. My background in strength training and commercial gym solutions allows me to dive deep into the mechanics and benefits of Pin Loaded Machines, Plate Loaded Machines, Multi Function Gym Machines, Gym Multi Stations, and Free Weights. Whether you’re managing a fitness facility or striving to improve your own performance, my goal is to deliver clear, actionable insights that help you succeed. Outside of writing, I’m passionate about weightlifting, staying active, and discovering new ways to push the boundaries of modern fitness.
Looking to enhance your gym with premium equipment? Have inquiries or ideas? Complete the form below to engage with our expert team. We’ll work with you to realize your fitness facility goals efficiently and effectively.
