6 Best Tricep Medial Head Exercises For Bigger Arms

If you’re chasing those well-defined, sleeve-busting arms, it’s time to give some special attention to a hidden gem in your tricep anatomy—the medial head. While the long and lateral heads usually steal the spotlight, the medial head is your secret weapon for balanced growth, arm thickness, and that all-around powerful look. It may not be the flashiest muscle, but training it properly can make all the difference between good arms and great ones. Ready to unlock the full potential of your triceps? Let’s dive into the six best exercises that specifically target the medial head.

Why Train the Tricep Medial Head?

Before jumping into the best exercises, it helps to understand why the medial head matters. This head of the triceps brachii is located underneath the long and lateral heads and becomes highly activated during pressing or pushing movements—especially when the arms are close to the body or the elbows are tucked in. Strengthening it can give your arms a denser look and improve overall arm function and aesthetics.

1. Close-Grip Bench Press

This classic variation of the bench press shifts the load onto your triceps by narrowing your grip, firing up the medial head for strength and size.

• Keeps your elbows tucked, maximizing medial head recruitment.
• Adds serious strength to your pressing power.
• Works chest and shoulders secondarily for overall upper-body development.
• Ideal for progressive overload and building mass.
• Can be performed with a barbell or Smith machine for stability.
• Perfect compound movement for pushing strength.
• Gives a strong foundation for triceps-specific training.
• Helps reduce elbow flaring, protecting joints.
• Allows for heavy lifts with proper technique.
• Makes your arms pop when wearing fitted shirts.
• Promotes balanced growth across all three tricep heads.
• Suitable for beginners and advanced lifters alike.
• Enhances performance in sports involving pushing or grappling.
• Customizable grip width to focus more on triceps.
• Builds power for other lifts like the overhead press.
• Encourages stability through the core and back.
• Develops control through slow, steady reps.
• Triggers growth through both mechanical tension and volume.
• Great for supersetting with biceps for an arm day pump.
• Builds serious confidence when you feel your strength skyrocket.

2. Triceps Pushdowns (With a Straight or V-Bar)

Pushdowns are an isolation staple, but when done correctly—with your elbows pinned and form tight—they zero in beautifully on the medial head.

• Simple and effective for tricep isolation.
• Allows strict form to target specific heads.
• Using a V-bar can improve range and comfort.
• Builds endurance and definition over time.
• Easy to control weight and tempo.
• Great for finishing off a workout with a pump.
• Ideal for high-rep burnouts or drop sets.
• Focuses on the bottom half of the tricep contraction.
• Keeps tension constant throughout the rep.
• Minimal shoulder involvement—pure triceps work.
• Adaptable for rehab or lighter training days.
• Helps sculpt the horseshoe shape in your arms.
• Low injury risk when performed with correct form.
• Makes a great warm-up before heavier presses.
• Pairs well with supersets for maximum fatigue.
• A mirror-friendly movement—you’ll see results quickly.
• Encourages strict elbow positioning for medial activation.
• Works great with cables for constant resistance.
• Smooth movement makes mind-muscle connection easier.
• A go-to for beginners and advanced gym-goers alike.

3. Reverse-Grip Pushdowns

A small tweak—flipping your grip—makes a big difference. Reverse-grip pushdowns place even more emphasis on the medial head.

• Supinates the wrist to shift focus to medial triceps.
• Often underutilized, making it a great secret weapon.
• Great for arm days or triceps isolation circuits.
• Lightweight loads deliver deep muscle fatigue.
• Minimizes stress on the shoulder joint.
• Builds endurance in the triceps with strict reps.
• Helps develop a balanced and aesthetic arm.
• Encourages perfect form and control.
• Adds variety to prevent training plateaus.
• Reduces tension on the wrists for some lifters.
• Amplifies mind-muscle connection with slow tempo.
• Works well as a burnout after heavy pressing.
• Less elbow stress than overhand variations.
• Can be done with resistance bands at home.
• Excellent movement for sculpting and detailing.
• Ideal for training during deload weeks.
• Targets smaller stabilizer muscles around the elbow.
• A true medial head burner when done for high reps.
• Teaches control and coordination with cable movements.
• Leaves your arms feeling tight and toned.

4. Dumbbell Kickbacks (Palms-In Grip)

While often dismissed as a “lightweight” exercise, the right form turns dumbbell kickbacks into a medial head masterstroke.

• Isolation movement that hammers the medial head.
• Palms-in grip encourages medial activation.
• Encourages strict form and control.
• Easy to adjust weight for fatigue or growth.
• Keeps constant tension when elbows are fixed.
• Great finisher for intense arm sessions.
• Emphasizes the contraction at full extension.
• Builds muscle awareness and coordination.
• Can be done anywhere with a bench or without.
• Challenges your form more than your ego.
• Ideal for sculpting details in the triceps.
• No machines needed—just dumbbells and focus.
• Enhances muscle tone with higher reps.
• Supports joint health with proper mechanics.
• Trains arm endurance with strict technique.
• Excellent pairing with bicep curls for arm supersets.
• Can be performed bilaterally or unilaterally.
• Great option for training around injuries.
• Builds control in the upper arm for other lifts.
• You’ll feel the burn from rep one.

5. Diamond Push-Ups

This bodyweight beast makes your medial head work overtime. It’s convenient, challenging, and delivers results fast.

• All you need is the floor and grit.
• Hand positioning shifts focus to triceps.
• Builds strength and size without equipment.
• Enhances medial head activation through elbow positioning.
• Easy to progress with reps or time under tension.
• A favorite for functional and aesthetic gains.
• Can be made harder with a weighted vest.
• Great way to start or end an arm session.
• Promotes core and upper body engagement.
• Encourages proper elbow tracking for joint health.
• Portable and scalable anywhere—gym, home, or hotel.
• Increases muscular endurance and control.
• Can be combined with tempo work for intensity.
• Recruits stabilizer muscles for full-arm development.
• Boosts definition and vascularity over time.
• Builds grit and confidence with high-rep sets.
• Can be paired with dips or planks for superset circuits.
• Excellent for burnout sets when equipment isn’t available.
• Develops explosive strength when done with speed.
• A tried-and-true bodyweight essential.

6. Overhead Cable Extensions (Rope or EZ-Bar)

Overhead extensions stretch and smash the triceps through a longer range of motion, heavily engaging the medial head.

• Maximum stretch for maximum growth.
• Keeps elbows aligned for better triceps targeting.
• Ideal for higher reps with lighter to moderate weight.
• Rope attachment allows deeper contraction.
• EZ-bar option offers wrist comfort for many lifters.
• Builds the long and medial heads simultaneously.
• Perfect for creating full-looking triceps from all angles.
• Encourages strict form and deep focus.
• Adds volume without compromising joints.
• Great contrast to horizontal push exercises.
• Feels great when dialed in with correct tension.
• Smooth cable resistance reduces cheating.
• Can be seated, standing, or kneeling for variety.
• Pairs beautifully with pushdowns for supersets.
• Elevates overall tricep shape and roundness.
• Great for developing control under load.
• Builds confidence as you feel the triceps stretch and contract.
• Provides a deep, satisfying pump post-set.
• Fantastic finisher to leave your arms trembling.
• You’ll feel soreness the next day—in the best way.

Bigger Arms Start With Smart Training

Training the medial head of the triceps doesn’t just help you fill out your sleeves—it shows a deeper commitment to balanced, intelligent programming. These exercises might not always be the flashiest, but they’re brutally effective when performed with proper form and consistency. Start incorporating them into your routine, mix them up based on intensity and volume, and watch your arms transform into something truly powerful. Stay strong, train smart, and let those triceps shine.