When it comes to building a set of powerful and aesthetically pleasing arms, the triceps brachii muscle, commonly known as the triceps, is a critical component. Often overshadowed by the biceps, the triceps are actually responsible for a significant portion of the upper arm’s size and definition. In fact, they account for nearly 70% of the arm’s mass, making them essential for anyone looking to enhance their arm development.
The Structure and Function of Each Head of the Triceps
The triceps muscle is composed of three distinct heads: the long head, the lateral head, and the medial head. Each head originates from different points on the shoulder blade and upper arm bone but converges to insert into the ulna of the forearm. This unique structure allows the triceps to perform their primary function—extending the arm at the elbow joint.
The long head, the largest of the three, is situated on the inner side of the arm and plays a crucial role in the overall mass and shape of the triceps. It originates from the scapula and is the only head that crosses the shoulder joint, contributing to shoulder stability and movement.
The lateral head, known for its strength due to a higher ratio of fast-twitch muscle fibers, is located on the outer side of the arm. It is often credited with providing the ‘horseshoe’ appearance when well-developed, a hallmark of a strong and defined tricep.
The medial head, though the smallest and least visible, is a powerhouse in its own right. It’s located at the back of the arm, just above the elbow, and is essential for the fine-tuning of arm extension and elbow stability. Its higher ratio of slow-twitch muscle fibers makes it an endurance muscle, active during every forearm extension, even without resistance.
Understanding the importance of each tricep head is crucial for balanced development. While beginners may see growth by performing basic triceps exercises, more advanced individuals will need to focus on specific exercises to target each head, especially if one is lagging. This targeted approach ensures that all three heads are developed, leading to stronger, more defined arms.
The medial head, often overlooked, is vital for achieving that proportionate look and for supporting the function of the other two heads. It acts as a bridge, enabling more precise movements and contributing to the overall strength and growth of the triceps. Therefore, it’s essential to include exercises that emphasize the medial head in your workout routine.
While it’s impossible to completely isolate any of the triceps heads, certain exercises can place more emphasis on the medial head. Techniques such as using a reverse grip and keeping the elbows tucked can help target this specific area. Additionally, since the medial head is composed of more slow-twitch fibers, it responds better to higher rep ranges, which should be considered when planning your workout.
Training Methods and Suggestions for the Media Head
Moving on to the exercises and techniques that specifically target the medial head of the triceps, we have a plethora of options that can help you achieve that coveted horseshoe shape. Remember, the medial head may be small, but it’s a crucial player in the overall development of your triceps. Let’s dive into some of the best exercises that will help you strengthen this vital muscle.
Reverse Grip Cable Pushdown is a stellar exercise for targeting the medial head. By using an underhand grip, you’re able to keep your elbows tucked at your sides, which places more emphasis on the medial head. To perform this exercise, attach a bar to a high pulley machine and stand facing it. Grip the bar with your palms facing up, shoulder-width apart. Keep your elbows at your sides and push the bar down until your arms are fully extended. Slowly return to the starting position and repeat for 15-20 reps with a weight that challenges you.
Dumbbell or Barbell Reverse Grip Press is another fantastic exercise that not only works your triceps but also engages your chest. This compound movement is particularly effective for the medial head due to the reverse grip. To execute this exercise, sit on a bench with a dumbbell in each hand, palms facing you. Lay back, pushing the dumbbells straight up above your chest, then lower them to chest height before pressing back up. Aim for 10-20 reps with a lighter load for the medial head, or 6-12 reps with a heavier load for overall tricep development.
Reverse Grip Floor Press is a shoulder-friendly variation that focuses on the lockout strength of your triceps, which is crucial for the medial head. To do this exercise, lie on the floor under a barbell, grip the bar with palms facing towards you, and press up until your arms are fully extended. This exercise is beneficial for those with shoulder issues due to the limited range of motion. It’s recommended to perform sets of 10-20 reps with a weight that allows you to maintain proper form.
In addition to these exercises, it’s important to consider the muscle fiber composition of the medial head. Since it has a higher ratio of slow-twitch fibers, incorporating higher rep ranges into your workout can be beneficial. This means performing exercises with a lighter weight but for more reps, which helps to fatigue the muscle and stimulate growth.
When planning your tricep workouts, it’s also essential to include a variety of movements that target all three heads of the triceps. While the focus of this article is on the medial head, achieving balanced development requires attention to the long and lateral heads as well. This can be achieved by incorporating exercises like overhead tricep extensions for the long head and close-grip bench presses for the lateral head.
Sample medial tricep workouts might include a combination of the exercises mentioned above, along with other movements that engage the triceps as a whole. For instance, you could start with a compound movement like the reverse grip bench press, followed by isolation exercises such as the reverse grip cable pushdown and reverse grip floor press. Finish with high-rep sets of tricep kickbacks or overhead extensions to fully exhaust the muscle.
To ensure you’re performing these exercises correctly and safely, it’s always a good idea to consult with a fitness professional. They can provide guidance on proper form, appropriate weight selection, and how to structure your workouts for optimal results.
The medial head of the triceps may not be the most visible, but it’s an integral part of achieving well-rounded arm development. By incorporating the exercises and techniques outlined in this article, you can effectively target the medial head and build the best side triceps ever, with no debate. Remember to focus on form, rep ranges, and a variety of movements to stimulate all parts of the triceps. With dedication and consistency, you’ll be on your way to stronger, more defined arms that showcase the hard work you’ve put into your training.
Related posts:
10 Best Medial Head Tricep Exercises
Sure Fire Fixes for Weak Points: Triceps
OVERHAND vs UNDERHAND Tricep Extensions | What’s better?
