The middle head of the triceps can be targeted effectively with certain exercises that emphasize this part of the muscle. Here are some of the best exercises to build the middle head of the triceps:
1. Rope Tricep Pushdown:
– Attach a rope handle to a cable machine’s high pulley.
– Grasp the rope with both hands, palms facing each other.
– Keep your elbows close to your sides and extend your arms down.
– Focus on fully contracting the triceps at the bottom of the movement.
– The rope pushdown provides a great pump to the middle head of the triceps.
2. Close-Grip Bench Press:
– Perform the bench press with a narrow grip, hands close together.
– This variation targets not only the lateral head but also the middle head of the triceps.
3. Diamond Push-Ups:
– Assume a push-up position but place your hands close together under your chest, forming a diamond shape with your thumbs and index fingers.
– Lower your body, keeping your elbows close to your sides.
– Push your body back up to the starting position.
– Diamond push-ups engage the middle head effectively.
4. Tricep Dips (Leaning Forward):
– Use parallel bars or a dip station.
– Lean your torso slightly forward while keeping your feet behind you.
– Lower your body by bending your elbows, keeping them close to your sides.
– Push your body back up to the starting position.
– This variation shifts the emphasis toward the middle head of the triceps.
5. Lying Tricep Extensions (with an EZ-Curl Bar):
– Lie on a bench and hold an EZ-curl bar with an overhand grip, hands shoulder-width apart.
– Extend the barbell above your chest.
– Bend your elbows to lower the bar toward your forehead.
– Extend your arms to return to the starting position.
– This exercise targets the middle head when performed with a close grip.
6. Tricep Isolation Machine:
– Utilize a tricep isolation machine found in many gyms.
– Adjust the seat and handlebars according to your height.
– Perform the exercise with a focus on the middle head by controlling the movement.
To effectively develop the middle head of your triceps, incorporate these exercises into your tricep workout routine. Ensure that you maintain proper form, control the weights, and progressively increase the resistance over time to stimulate muscle growth. Varying your rep ranges can also help optimize your tricep training.