Exercises for the medial head of the triceps are strength-training exercises. They target the center part of this three-part muscle, which makes up the bulk of the back of your arm. The three parts of the triceps are the long head, the lateral head and the medial head. Strength training exercises are part of a complete fitness program. Healthy adults can perform up to three sets of eight to 12 repetitions, three times a week.
Cablestack Triceps Pushdown
Attach the small bar to the clip at the top of the cable stack machine to do triceps pushdowns and target the medial head. Stand facing the machine with your feet together and step your right foot slightly in front of the left so your heel is aligned with your toe for better balance. Grasp the bar with one hand on each end and pull it down to shoulder height. In the correct starting position, your elbows are bent 45 degrees and your elbows are close to your ribcage. Pull the bar down to extend, but not lock, your elbows by moving only your forearms. Bring your arms back to the starting position to complete one repetition.
Bench Dip
Use the bench dip as an exercise for the medial head of your triceps. Sit on a fitness bench or a park bench with your feet flat on the ground and about hip-width apart. Place the palms of your hands on either side of your hips and let your fingers grasp the edge. To get into the starting position, slide your butt forward off the bench and support your weight with your arms. Bend your elbows less than 90 degrees and return your body to the starting position to finish one repetition.
Lying Barbell French Press
Target the medial head of the triceps with the lying barbell French press. Lie down on a flat or inclined bench while holding a weighted bar. Grasp the barbell with your hands and place them shoulder-width apart. Extend your arms into the air above your chest, with the backs of your hands facing the wall behind you to get into the starting position. Bend your elbows 90 degrees and bring the bar down to just above your forehead while keeping your upper arms perpendicular to the floor. Return to the starting position to finish one repetition.
Overhead Triceps Stretch
Stretch your muscles before and after working out. To perform the overhead triceps stretch, stand with your feet hip-width apart. Inhale and reach your left arm toward the ceiling. Bend this arm at the elbow so your left hand and forearm go behind your head to get into the proper starting position. Place your right hand on your left elbow and gently pull the elbow behind you to stretch the triceps. Hold for three to eight deep breaths and switch sides.
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