First, What Exactly Is the Inside Tricep?
The medial head of the triceps, often called the “inside tricep,” plays a vital role in how your arm looks and functions. It lies beneath the long head and lateral head, and although it’s smaller, it works just as hard. Especially when your arms are close to your sides. Think of it like the stabilizing core of a tent pole. Without it, the whole structure feels wobbly.
You’ll especially feel the inside tricep working during movements where your elbows stay tight to your ribs. That’s why things like pushdowns with strict form or bench presses with a narrow grip are so effective. It activates more when your arm is nearly straight and that’s something most people don’t realize.
Most beginners focus on big, visible movements like overhead triceps extensions or skull crushers. Those are great, but they mostly target the long head. The medial head needs more direct attention, especially from pressing angles where your elbows don’t flare out.
Here’s something interesting: studies have shown that the medial head becomes more active when you use a neutral or underhand grip during pushdowns or when doing dips with a vertical torso. That tiny change in grip and posture can make a big difference in what part of the tricep you hit.
So, the inside tricep might be small, but it’s crucial. Train it smartly, and you’ll feel more stable in your lifts and notice more shape around your inner upper arm, especially when your arms are relaxed by your sides.
Are You Actually Hitting the Inside Tricep?
A lot of people train arms hard but don’t get the results they want. The reason? They aren’t targeting the right parts. The inside tricep, or medial head, is sneaky. It doesn’t scream for attention, so it often gets ignored. But it still matters.
Here’s how you can test if you’re really working it: try doing reverse-grip pushdowns slowly, focusing on full extension. Do you feel a deep burn right above your elbow, near the inside of your arm? If not, you’re probably still using too much shoulder or flaring your elbows.
Ask yourself:
- Do your triceps feel sore after a workout, but only on the outside?
- Does your lockout (the end of a bench press or push-up) feel shaky?
- Do your arms look thick from the back but flat from the side?
If so, that’s a sign you’re not getting enough activation in that medial head. It’s not just about going heavier or doing more sets. Sometimes, it’s about doing the same thing but smarter. Tighten your form, lower the weight, and make every rep count.
One thing I started doing years ago was filming my tricep workouts. I realized my elbows were flaring out like wings on pushdowns. Once I fixed that, my inner arm started filling out in ways it hadn’t before.
Don’t be afraid to slow down and really focus. The inside tricep doesn’t need brutal workouts, it needs smart ones.
Best Inside Tricep Workout: Target That Medial Head
The key to an effective inside tricep workout is isolation and control. You’re not just trying to move the weight, you’re trying to feel the muscle contract. That means using correct grip, angle, and tempo.
Here’s a deeper breakdown of the movements:
- Close-Grip Bench Press: This is a compound lift that builds mass, especially on the inside of the arm. Tuck your elbows in and pause for a second at the bottom. Use a grip just slightly narrower than shoulder width. This creates the perfect position to load the medial head.
- Cable Pushdowns (Straight Bar): Focus on the bottom portion of the movement. That’s where the medial head kicks in. Avoid letting your elbows swing, keep them locked in place. Think of your arms like hinges on a door. The movement should be smooth and controlled.
- Reverse Grip Pushdowns: This movement shifts the load to the inside tricep more than a standard pushdown. Keep your wrists straight and elbows glued to your sides. Light weight works best here.
- Tate Press: Most people don’t know this one, but it’s amazing. You’ll lower the dumbbells inward toward your chest and press them out using your triceps. It hits the inside head because of the angle and elbow position.
- Overhead Rope Extensions: This stretch position also engages all three tricep heads but allows you to finish strong. Focus on squeezing the inside arm as you extend.
Want a pro tip? Pause at full extension for a second or two during pushdowns. That tiny hold makes the medial head work overtime.
Inside Tricep Workout Plan: Week-at-a-Glance
Consistency, smart volume, and precision matter when training the medial head of the triceps. Below is a sample split workout schedule that emphasizes inside tricep development, backed by evidence-based movement strategies like elbow positioning, load intensity, and rest timing.
This plan is beginner- to intermediate-friendly and designed to work alongside your chest, shoulder, and pulling days without overtraining your elbows.
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| Day | Focus Area | Key Tricep Exercise | Targeted Tricep Head | Performance Tips |
|---|---|---|---|---|
| Monday | Chest + Triceps (Push) | Close-Grip Bench Press | Medial + Long Head | Grip slightly inside shoulders. Keep elbows tucked for better tricep load. |
| Tuesday | Back + Biceps (Pull) | — | — | Use this day to rest triceps. Pulling improves balance and recovery. |
| Thursday | Triceps Isolation | Reverse-Grip Cable Pushdowns | Medial Head (Primarily) | Use light weight. Keep elbows tight and focus on full extension. |
| Friday | Shoulders + Core | Overhead Rope Tricep Extensions | All Heads | Lean forward slightly. Stretch deeply and extend fully each rep. |
| Sunday | Bodyweight + Conditioning | Diamond Push-Ups | Medial + Lateral Head | Form triangle under chest. Keep elbows close and go for high reps. |
If you’re looking to enhance your fitness routine without access to a gym, incorporating bodyweight exercises can be highly effective. Explore our curated list of 20 effective at-home exercises to get fit without a gym.
3 Inside Tricep Movements You’re Probably Missing
If your workouts only include common tricep exercises, you’re probably leaving gains on the table. The following three exercises target the medial head in ways most people overlook.
1. Reverse-Grip Pushdowns
This subtle change flips the pressure. Your palms face up, forcing your triceps to stabilize differently. That engages the inside head more than the traditional pushdown. Start light. Use a bar or cable with a smooth grip.
Here’s a tip: lean slightly forward and keep your wrists straight. If they bend, your forearms take over. A trainer once told me to imagine I was “pouring out a jug of water” at the bottom, with your palms tilted out. That cue helped me feel the squeeze more clearly.
2. Close-Grip (Diamond) Push-Ups
These are perfect for beginners or anyone training from home. Make a triangle shape with your thumbs and index fingers. Keep your elbows in as you lower. You’ll feel pressure in your chest and triceps, especially near the elbow joint.
You can even elevate your feet or add a resistance band as you get stronger. This move is simple, but it never stops being effective. Plus, it builds bodyweight control, which carries over into other lifts.
3. Tate Presses
This one looks strange but works wonders. The angle challenges the triceps differently because it eliminates momentum. It’s all about control. Lower the dumbbells toward your chest (almost like crossing your arms in front of your body), then press straight up.
I didn’t try Tate presses until year five of training. I wish I had started sooner, they made my arms feel dense and tight in a way nothing else did.
What Makes the Inside Tricep Hard to Grow?
The medial head doesn’t get activated unless you train with precision. It’s not a muscle that responds to sloppy sets or ego lifting.
Why is it so tricky? Here’s the breakdown:
- It’s a supporting muscle. Bigger heads like the long head do more of the visible work.
- It only fully engages at the end of elbow extension. That means if you’re skipping lockouts or rushing reps, you’re skipping growth.
- Your form probably isn’t perfect. Even a 5° flare in your elbows can shift focus to the lateral head.
I used to push heavy weights with poor form. My arms looked decent but lacked depth and symmetry. Once I dropped the weight and focused on form, pause, and angle, my inside triceps started to come to life.
Also, many people skip lighter, higher-rep sets thinking they don’t matter. But the medial head thrives on volume and control. You don’t need to go heavy. You need to go smart.
And remember: triceps are like cables. They stretch best when your arms are overhead and contract best when they’re straight. Use both positions wisely.
Who Should Train the Inside Tricep Differently?
Everyone can benefit from inside tricep training, but how you approach it should match your goals.
Beginners:
You don’t need fancy machines. Start with simple movements, push-ups, resistance bands, and strict form dumbbell work. Get comfortable with feeling your triceps, not just moving your arms. Build control before adding weight.
Reassurance: It’s normal not to feel the burn right away. Focus on what you can control—form, tempo, rest. Results will follow.
Athletes:
If you’re a runner, swimmer, or play a throwing sport, your triceps matter. The medial head helps stabilize your elbow during fast or repetitive motions. Include movements like close-grip push-ups, overhead extensions, or even TRX presses.
Focus on joint health over size. Your arms may not bulk up, but they’ll feel stronger and more injury-resistant.
Tricep strength plays a crucial role in various athletic activities, including running. Our 10-week strength training program for runners can help enhance performance and prevent injuries.
Bodybuilders:
This is where detail matters. If you’re chasing symmetry or the perfect rear double biceps pose, the inside tricep can’t be ignored. It creates depth between your arm and torso and adds roundness from the front view.
Include variety in grip and angle. Finish each tricep workout with a high-rep burn focused on full extension. Supersets with light weights help here.
What Happens If You Ignore the Inside Head?
Ignoring your medial head might not seem like a big deal until you hit a plateau or notice something just looks… off.
Without it, your arms:
- Lack balance and fullness from the front
- Feel unstable in pressing moves like bench press or dips
- Are more vulnerable to elbow pain or tendon stress
I once worked with a client whose bench press had stalled for months. He had strong shoulders and a big chest, but his elbows flared under heavy load. After focusing on reverse-grip pushdowns and overhead rope work for six weeks, he added 10 kg to his press and felt zero elbow strain.
Even if you’re not chasing strength goals, this part of your triceps affects the feel of every pressing motion. Ever notice a shaky lockout during push-ups or barbell work? That’s often a weak medial head.
Your arms deserve to be complete, not just strong on the outside. Think of it like a puzzle. If one piece is missing, the whole image feels off.
Triceps and Mind-Muscle Connection: Why It Matters
The secret to unlocking the inside tricep, especially the medial head, isn’t always more weight, it’s more focus. That’s where the mind-muscle connection comes in.
When you train your triceps, are you just pushing and pulling, or are you really trying to feel the muscle tighten and stretch? That little difference changes everything.
Let’s break it down: The medial head gets most active when your arm is nearly straight. That’s the last 10% of a pushdown, dip, or press. If you rush that part, or stop short, you’re skipping the exact moment when the inside tricep wakes up.
Here’s how to build a better connection:
- Use a slower tempo. Try 3 seconds down, pause at the bottom, then 2 seconds up.
- Close your eyes. This might sound odd, but it helps you feel what’s happening inside your arm.
- Touch the muscle. Use your opposite hand to gently feel your tricep working. It helps you stay locked in.
When I first tried this, I dropped my cable pushdown weight by half. I thought I’d wasted the session. But by the end, my arms were on fire and the soreness the next day was in a spot I’d never felt before: deep near my elbow, on the inside. That’s how I knew I’d finally tapped into the medial head.
Think of your muscle like a light switch. Weight turns the light on, but focus decides how bright it gets.
Incorporating bodyweight exercises can be highly effective for building strength without the need for gym equipment. Explore our list of 20 effective at-home exercises to get fit without a gym.
What Role Does Diet Play in Tricep Growth?
Let’s not forget the most overlooked training tool – nutrition. You can train the inside tricep perfectly, but if you’re not fueling your body the right way, that growth stays hidden.
Imagine your tricep like a car engine. Training revs the engine, but without gas (protein, carbs, water), it’s not going anywhere.
Here’s what your triceps need to grow:
1. Protein
Muscle is built from protein. No exceptions. If you’re training regularly, aim for 1.6–2.2 grams per kilogram of bodyweight each day. That’s about 100–150g for most active people.
Sources include:
- Eggs
- Lean meats (chicken, beef, turkey)
- Fish (especially salmon or tuna)
- Plant options like tofu, tempeh, or legumes
Hitting your daily protein goal is one of the most important parts of muscle growth. Especially for smaller muscle groups like the triceps, which recover quickly and benefit from steady amino acid availability. If you’re unsure how much protein you actually need based on your training, this guide offers evidence-backed recommendations for athletes and lifters alike.
2. Carbs
Carbs give you energy to train hard and recover better. Don’t skip them. Focus on:
- Oats
- Rice
- Potatoes
- Whole-grain breads
- Fruit
Try eating a mix of carbs and protein about 60–90 minutes before training. It helps you lift stronger and recover faster.
3. Hydration
Your muscles are made of mostly water. If you’re dehydrated, your performance and recovery suffer. Even a 2% drop in hydration can cause a noticeable strength loss. Sip water all day, not just during your workout.
4. Sleep and Recovery
No one likes to hear this, but the real muscle growth happens when you’re resting. That means 7–9 hours of quality sleep, and giving your triceps at least 48 hours of rest before training them again.
Wrapping It Up: Train Smarter, Not Just Harder
You don’t need to completely overhaul your routine to start building your inside tricep. You just need to train with more intention.
Here’s a quick recap of what we covered:
- The medial head is small but essential for complete arm development.
- It’s most active when your elbows stay close and you fully extend your arms.
- Simple changes like using a reverse grip or slowing your reps—can completely shift how your triceps feel and grow.
- Movements like close-grip bench presses, Tate presses, and reverse-grip pushdowns are game-changers.
- Beginners should focus on control; bodybuilders can add volume; athletes should train for support and stability.
- Smart nutrition and recovery help your hard work actually show.
Let me leave you with one final tip: train with curiosity. Don’t just do exercises because they’re popular. Ask yourself: “Where am I feeling this?” “Am I getting better at this movement?” “Can I tweak this angle to make it feel more effective?”
That kind of self-awareness leads to better workouts, better progress, and a stronger connection to your own body.
For those looking to commit to a structured program, the 30 Day Arms Challenge offers a comprehensive plan to build stronger, toned arms from the comfort of your home.
