The medial head of the triceps is the often-overlooked deep head of the triceps muscle – sitting underneath the long and lateral heads and contributing substantially to overall tricep mass and lockout strength despite being less visible than the other heads. The medial head activates strongest in the locked-out arm position (full elbow extension) and during heavy compound pressing with elbows tucked. A well-developed medial head produces: complete tricep size and shape (the medial head fills out the tricep from beneath), better lockout strength on bench press and overhead pressing (the medial head is the primary lockout muscle), supported elbow joint health through balanced tricep development, and the elbow stability that compound pressing demands. Most lifters who want bigger triceps but neglect medial head training are missing the deep tricep development that contributes substantially to overall arm size. The right medial head training emphasizes: lockout-focused tricep work (cable pushdowns with focus on full extension), heavy compound pressing (close grip bench), and isolation that emphasizes the locked-out position (kickbacks, lying extensions with peak contraction).
Below are ten of the most effective exercises for medial head tricep development, covering primary medial head isolation (cable pushdown, cable triceps pushdown on floor, cable reverse grip pushdown), heavy compound work (barbell close grip bench press, triceps dip), tricep isolation with medial head emphasis (dumbbell lying triceps extension, dumbbell kickback, dumbbell standing triceps extension, barbell lying triceps extension skull crusher), and accessible compound tricep work (push-ups). Together they form a complete medial head tricep program. A 25 to 35-minute medial head-focused session pulled from this list, performed 1 to 2 times per week (or as primary tricep work in arm/upper-body sessions), produces strong medial head tricep development for any lifter focused on building the deep tricep, addressing tricep weakness, or completing arm appearance.
Cable Pushdown
The Cable Pushdown performs cable tricep pushdowns. The pattern produces direct medial head tricep loading.
For medial head tricep development, the cable pushdown is foundational. The medial head activates strongly in the locked-out position with elbows tucked. Run it for 4 sets of 12 to 15 reps as primary medial head work.
Stand at a cable station with a high pulley and straight bar attachment. Grip the bar with overhand grip and elbows tucked tight at the sides. Push the bar down by extending the elbows until the arms are fully straight. Squeeze the triceps hard at peak with focus on lockout. The medial head activates strongest at full elbow extension – emphasize the lockout phase. Return under control. The pattern is foundational for medial head development – the elbows-tucked position with full lockout is the most direct medial head activation possible.
Dumbbell Lying Triceps Extension
The Dumbbell Lying Triceps Extension performs lying tricep extensions. The pattern produces direct tricep loading including medial head.
For medial head tricep development, the lying tricep extension produces direct tricep loading with medial head involvement. Run it for 3 sets of 10 to 12 reps as direct tricep isolation.
Lie on a flat bench holding dumbbells over the chest with arms straight and palms facing each other. Lower the dumbbells back toward the head by bending the elbows while keeping the upper arms relatively vertical. The triceps work hard through pure elbow extension – all three heads work, with medial head activating strongly during lockout. Press the dumbbells back up by extending the elbows. The pattern produces strong tricep loading and develops medial head through full elbow extension at peak.
Triceps Dip
The Triceps Dip performs bodyweight dips on parallel bars (upright variation). The pattern produces compound tricep work with medial head activation.
For medial head tricep development, dips with upright posture produce compound tricep loading with strong medial head activation. Run it for 3 to 4 sets of 8 to 15 reps as compound tricep work.
Position yourself between parallel bars with the body suspended above. Stay upright (do not lean forward – upright position emphasizes triceps including medial head). Lower the body by bending the elbows until the upper arms are roughly parallel to the floor. Press back up by extending the arms with full lockout. The triceps work hard through compound pressing with medial head activating during the lockout. The pattern produces compound medial head loading – one of the most effective compound tricep exercises.
Cable Triceps Pushdown on Floor
The Cable Triceps Pushdown on Floor performs pushdowns from a kneeling/floor position. The pattern produces medial head loading from a different angle.
For medial head tricep development, the floor pushdown produces medial head loading from a unique angle. Run it for 3 sets of 10 to 15 reps as variation medial head work.
Set up a cable station with high pulley and rope or bar attachment. Kneel or sit on the floor under the cable. Grip the attachment with elbows tucked at the sides. Push down by extending the elbows. The medial head works hard during lockout. Squeeze hard at peak. Return under control. The pattern produces medial head loading from the floor position – excellent variation work that complements standing pushdowns and adds variety to medial head training.
Barbell Close Grip Bench Press
The Barbell Close Grip Bench Press performs bench press with a close grip. The pattern produces heavy compound tricep work with medial head activation.
For medial head tricep development, the close grip bench produces compound tricep loading. The medial head activates during the lockout. Run it for 3 to 4 sets of 6 to 10 reps as heavy tricep work.
Lie on a flat bench. Grip the bar with hands shoulder-width apart. Unrack the bar and position it over the chest. Lower the bar to the lower chest by bending the elbows while keeping them relatively close to the sides. Press the bar back up by extending the arms with full lockout. The triceps work hard through compound pressing with medial head activating during the lockout phase. The pattern produces foundational tricep mass and strength – emphasize the lockout phase for maximum medial head activation.
Dumbbell Kickback
The Dumbbell Kickback performs dumbbell kickbacks. The pattern produces direct tricep extension at full lockout where medial head activates strongly.
For medial head tricep development, the kickback produces medial head loading at full elbow extension. Run it for 3 sets of 10 to 12 reps per arm as medial head isolation.
Bend forward at the hips with a flat back, supporting yourself on a bench or other surface with one hand. Hold a dumbbell in the other hand with elbow bent at 90 degrees and upper arm parallel to the floor. Extend the elbow until the arm is fully straight – hold the lockout briefly. The medial head activates strongly during the lockout phase. Return to start. Switch arms between sets. The pattern produces direct medial head loading through the full extension position – emphasize the lockout for maximum medial head activation.
Cable Reverse Grip Pushdown
The Cable Reverse Grip Pushdown performs reverse-grip cable pushdowns. The pattern produces medial head tricep emphasis through the underhand grip.
For medial head tricep development, the reverse-grip pushdown shifts emphasis toward the medial and lateral heads. Run it for 3 sets of 10 to 12 reps as variation medial head work.
Stand at a cable station with a high pulley and straight bar attachment. Grip the bar with underhand grip (palms facing up). Keep elbows tucked at the sides. Push the bar down by extending the elbows until the arms are fully straight. The reverse grip shifts tricep emphasis toward the medial and lateral heads. Squeeze hard at peak. Return under control. The pattern produces unique medial head loading through the reverse grip – excellent variation work that complements standard pushdowns.
Dumbbell Standing Triceps Extension
The Dumbbell Standing Triceps Extension performs overhead tricep extensions. The pattern produces tricep loading from overhead with medial head involvement.
For medial head tricep development, the overhead extension produces tricep loading from a unique angle. Run it for 3 sets of 10 to 12 reps as variation tricep work.
Stand with feet hip-width holding a dumbbell overhead with both hands (or one dumbbell per hand). Keep the upper arms vertical against the head. Lower the dumbbell behind the head by bending the elbows. Press the dumbbell back overhead by extending the elbows with full lockout. The triceps work hard through pure elbow extension – all three heads activate with medial head working at lockout. The pattern produces overhead tricep loading that complements standard pushdowns and lying extensions.
Push Ups
The Push Ups perform bodyweight push-ups. The pattern produces compound tricep work with medial head activation at lockout.
For medial head tricep development, push-ups produce compound tricep loading with medial head activation during the lockout phase. Run it for 3 sets of 12 to 25 reps as compound tricep work.
Get into a push-up position with hands shoulder-width apart and body in a straight line from head to ankles. Lower the body by bending the elbows until the chest nearly touches the floor. Press back up by extending the arms with full lockout – the medial head activates strongly during the press lockout. The pattern produces compound tricep loading with medial head emphasis during the lockout phase. Use diamond push-ups (hands close together) for greater tricep emphasis. Excellent for finishing volume in tricep training.
Barbell Lying Triceps Extension Skull Crusher
The Barbell Lying Triceps Extension Skull Crusher performs skull crushers. The pattern produces direct tricep loading with medial head involvement.
For medial head tricep development, the skull crusher produces direct tricep loading. Run it for 3 sets of 8 to 12 reps as primary tricep isolation work.
Lie on a flat bench holding a barbell over the chest with hands shoulder-width apart. Lower the barbell back toward the head by bending the elbows while keeping the upper arms relatively vertical. Press the bar back up by extending the elbows with full lockout. The triceps work hard with medial head activating strongly at lockout. The pattern produces strong tricep loading and emphasizes lockout strength – critical for medial head development.
How To Program These Workouts
A productive medial head tricep session pulls 5 to 7 exercises from the list above. A common balanced session: cable pushdown (medial head emphasis), barbell close grip bench press (heavy compound), dumbbell lying triceps extension (isolation), dumbbell kickback (lockout emphasis), barbell lying triceps extension skull crusher (mass isolation), push-ups (compound finishing). For medial head priority focus: cable pushdown, cable triceps pushdown on floor, cable reverse grip pushdown, dumbbell kickback, triceps dip. For mass focus: barbell close grip bench press, triceps dip, barbell lying triceps extension skull crusher, dumbbell lying triceps extension. Run heavy compound work for 3 to 4 sets of 6 to 10 reps, isolation work for 3 to 4 sets of 8 to 12 reps, finishing/accessory work for 3 sets of 10 to 15 reps. Total session covers 18 to 22 working sets focused on tricep development.
Train medial head triceps 1 to 2 times per week as part of complete tricep programming. Most successful tricep programs structure work as: 1) primary tricep day (4 to 6 tricep exercises with mix of compound and isolation), 2) accessory tricep work in chest day (additional pressing-based tricep work), 3) integrated medial head emphasis (focus on full lockout in every tricep exercise). The medial head responds well to higher rep ranges (10 to 15 reps) with focus on full elbow extension at peak contraction. Most lifters who under-develop medial head simply fail to emphasize the lockout phase of tricep exercises – the fix is conscious focus on full extension with peak contraction.
For broader programming, see our best tricep workouts and how to build bigger arms. For specific work, see our best long head tricep exercises.
Final Thoughts
The best medial head tricep exercises deliver complete tricep development through training that targets the often-overlooked deep tricep head: lockout-focused isolation (cable pushdowns), heavy compound pressing (close grip bench), tricep isolation with peak contraction emphasis, and adequate volume across both compound and isolation work. The combination of cable pushdowns, lying tricep extensions, dips, kickbacks, close grip bench, reverse grip pushdowns, standing extensions, push-ups, and skull crushers covers every functional pattern of the medial head and produces broader tricep development than long head-only training would suggest. Many lifters discover thicker triceps, better lockout strength on heavy presses, and more complete arm appearance within 12 to 16 weeks of adding consistent medial head work. For lifters with underdeveloped triceps, struggling with bench press lockout, or seeking complete arm development, dedicated medial head training is one of the most effective interventions available.
Stay focused on full elbow extension with peak contraction at lockout. The most common mistake lifters make in medial head training is failing to fully extend the elbow at peak contraction – using partial range of motion that misses the medial head activation peak. The fix: complete every tricep rep with full elbow extension and brief peak contraction at lockout. The medial head activates strongest in the locked-out arm position – emphasize this position in every tricep exercise for maximum medial head loading. Combined with adequate volume across compound and isolation work, proper lockout technique produces the medial head development that partial range training never achieves.
Frequently Asked Questions
What’s the medial head of the tricep?
The deep head of the tricep – sitting underneath the long and lateral heads. The triceps has three heads: long (upper inside), lateral (outside), and medial (deep). The medial head activates strongest in the locked-out arm position (full elbow extension) and during heavy compound pressing with elbows tucked. Despite being less visible than other tricep heads, the medial head contributes substantially to overall tricep mass and is the primary lockout muscle for bench press and overhead pressing.
How do I target the medial head of the tricep?
Lockout-focused tricep work with elbows tucked. Cable pushdowns with elbows tucked tight at the sides and full extension at lockout produce the most direct medial head activation. Heavy close grip bench press emphasizes the medial head during the lockout phase. Kickbacks emphasize the locked-out position. Combined with isolation work that emphasizes peak contraction (lying tricep extensions, skull crushers), these form the foundation of medial head training. The key principle: emphasize full elbow extension and peak contraction in every rep.
Why is medial head development important?
For tricep mass and bench press lockout. The medial head contributes substantially to overall tricep mass – underdeveloped medial heads produce visibly thinner triceps despite training the long and lateral heads. The medial head is also the primary lockout muscle for bench press and overhead pressing – weak medial heads limit lockout capacity on heavy lifts. Most lifters with bench press plateaus at lockout have underdeveloped medial heads. Combined with long and lateral head development, medial head work produces the complete tricep development that defines impressive arms.
How often should I train medial head triceps?
1 to 2 times per week as part of complete tricep programming. Most successful tricep programs include 4 to 6 tricep exercises per session with appropriate medial head emphasis through full lockout in every rep. The medial head recovers reasonably quickly and tolerates higher frequency for those wanting accelerated development. Athletes prioritizing tricep development often train triceps 2 to 3 times per week with appropriate volume distribution. Total weekly tricep volume should be 12 to 20+ working sets.
Will medial head work improve my bench press?
Yes – especially lockout strength. The medial head is the primary lockout muscle for bench press. Lifters with bench press plateaus at lockout (failing to lock out the rep at the top) typically have weak medial heads. Dedicated medial head work (cable pushdowns with lockout focus, close grip bench, kickbacks) produces measurable bench press lockout improvements within 8 to 12 weeks of consistent work. Combined with other tricep development and bench press technique work, medial head training is one of the most effective interventions for bench press lockout issues.
