If you’re looking to grow bigger, stronger, and more sculpted arms, targeting the inner triceps is key. you should read inner tricep workout to grow your triceps. While many focus solely on biceps, the triceps actually make up about two-thirds of your upper arm size—and the inner head of the triceps (medial head) plays a critical role in building that dense, horseshoe shape.
Such as in this article, we’ll dive deep into the best inner tricep exercises, the anatomy of the tricep muscle, tips for maximum muscle growth, and how to create the most effective inner tricep workout routine. Whether you’re training at home or in the gym, we’ve got you covered.
Targeting the Inner Triceps: What You Need to Know
The triceps brachii has three heads such as:
- Long Head
- Lateral Head
- Medial Head (often referred to as the inner triceps)
While it’s impossible to fully isolate just one head of the triceps, certain exercises emphasize specific areas. Such as inner tricep workouts mainly focus on stimulating the medial head, which helps enhance the definition and thickness of your arms.
Inner Tricep Exercises Explained in Detail
1. Close-Grip Bench Press
Muscles Targeted
Medial head (inner triceps), long head, chest, and front deltoids
Equipment
Barbell or Smith Machine
How To Do It:
- Lie flat on a bench with feet planted.
- Such as grip the barbell with hands shoulder-width apart (closer than traditional bench press).
- Unrack the bar and lower it slowly to the lower chest or sternum.
- Such as keep elbows tucked in close to the body throughout the movement.
- Press the bar back up until your arms are fully extended.
Pro Tips:
- Squeeze your triceps at the top of the rep.
- Such as use a controlled 2-1-2 tempo for better engagement.
- Avoid flaring elbows outward; it reduces medial head activation.
Common Mistakes:
- Going too heavy and compromising form.
- Such as hands placed too close (thumbs touching) can strain wrists.
2. Tricep Dips
- Muscles Targeted: Such as all three heads, especially medial and long heads
- Equipment: Parallel bars, dip station, or a bench (for home)
How To Do It
- Such as start in a vertical position with arms extended and elbows locked.
- Keep your torso upright to isolate the triceps.
- Such as lower your body until elbows are at about 90 degrees.
- Push back up using your triceps.
Bench Dip Variation (Home):
- Place your hands shoulder-width on a bench behind you.
- Such as extend your legs or keep knees bent for easier variation.
- Lower your body until arms form a 90-degree angle.
- Such as push back up through your palms.
Pro Tips:
- Keep your core tight to avoid leaning forward.
- Such as for more challenge, add a dumbbell on your lap or use dip belts.
Common Mistakes:
- Leaning forward turns it into a chest-dominant move.
- Such as dropping too low can stress shoulders.
3. Diamond Push-Ups
- Muscles Targeted: Such as medial head, triceps brachii, chest
- Equipment: Bodyweight
How To Do It:
- Get into a push-up position and form a diamond shape with your hands under your chest.
- Such as keep your elbows close to your sides as you lower your body.
- Push up powerfully while maintaining a straight spine.
Pro Tips:
- Such as place the diamond shape just below your chest—not under your face.
- Engage your core to prevent sagging hips.
Common Mistakes:
- Letting elbows flare out reduces tricep involvement.
- Such as partial reps—go full range for better growth.
4. Cable Tricep Pushdowns
- Muscles Targeted: Medial and lateral heads
- Equipment: Such as cable machine, straight bar or rope attachment
How To Do It:
- Attach a straight bar to the high pulley.
- Such as grip the bar with palms facing down.
- Start with elbows bent at 90 degrees, tucked in.
- Such as push the bar down until your arms are fully extended.
- Slowly return to the starting position.
Pro Tips:
- Use a slight forward lean for better control.
- Such as do not move your elbows forward; they should remain fixed at your sides.
Common Mistakes:
- Such as swinging the body or using momentum.
- Not locking out at the bottom.
Variation:
Use a reverse (underhand) grip to isolate the medial head more effectively.
5. Overhead Dumbbell Tricep Extension
- Muscles Targeted: Such as long and medial heads
- Equipment: Dumbbell
How To Do It:
- Hold one dumbbell with both hands and lift it overhead.
- Such as keep elbows close to your ears.
- Slowly lower the dumbbell behind your head.
- Such as extend your arms to return to the start position.
Pro Tips:
- Perform the movement seated to reduce back strain.
- Such as use a mirror to check elbow positioning.
Common Mistakes:
- Letting elbows drift outward.
- Such as using momentum instead of controlled movement.
6. Skull Crushers (Lying Tricep Extensions)
- Muscles Targeted: Medial and long tricep heads
- Equipment: EZ-bar or dumbbells
How To Do It:
- Lie on a flat bench, hold the bar with a medium grip.
- Such as extend your arms so the bar is over your chest.
- Lower the bar toward your forehead by bending only the elbows.
- Such as extend arms back to starting position.
Pro Tips:
- Keep elbows in a fixed position throughout.
- Such as use an EZ-bar to reduce wrist strain.
Common Mistakes:
- Allowing the bar to drift too far back or down.
- Such as turning the movement into a press.
7. Tricep Kickbacks
- Muscles Targeted: Medial head (when performed strictly)
- Equipment: Dumbbells or resistance bands
How To Do It:
- Hinge at the waist, back flat, elbows tucked into your sides.
- Such as start with arms bent at 90 degrees.
- Extend arms back fully, squeezing triceps.
- Such as slowly return to 90 degrees.
Pro Tips:
- Keep upper arms locked; only forearms should move.
- Such as use light to moderate weight for strict form.
Common Mistakes:
- Swinging the weights.
- Such as not extending arms fully at the top.
Detailed Inner Tricep Exercises: Equipment, Target Muscles, and Form Tips
| Exercise | Equipment | Targeted Muscles | Key Form Tips | Common Mistakes |
|---|---|---|---|---|
| Close-Grip Bench Press | Barbell/Smith Machine | Medial & long head triceps | Keep elbows tucked; hands shoulder-width apart | Flaring elbows; too narrow grip causing wrist pain |
| Tricep Dips | Parallel bars/bench | All tricep heads, medial focus | Keep torso upright; lower to 90° elbow angle | Leaning forward; dropping too low stressing shoulders |
| Diamond Push-Ups | Bodyweight | Medial head & chest | Hands form diamond under chest; elbows close | Elbows flaring out; partial reps |
| Cable Tricep Pushdowns | Cable machine | Medial & lateral heads | Elbows fixed at sides; controlled push down | Using momentum; not locking out at bottom |
| Overhead Dumbbell Extension | Dumbbell | Long & medial heads | Keep elbows close to ears; slow controlled motion | Elbows drifting outward; using momentum |
| Skull Crushers (Lying Extensions) | EZ-bar/dumbbells | Medial & long heads | Elbows fixed; lower bar toward forehead | Letting bar drift too far; turning into a press |
| Tricep Kickbacks | Dumbbells/resistance bands | Medial head | Upper arm stationary; fully extend forearms | Swinging weights; incomplete extension |
Bonus: Bodyweight Inner Tricep Burnout (No Equipment)
Here’s a finisher circuit you can do to exhaust the inner triceps such as:
- 20 Diamond Push-Ups
- 15 Close-Grip Incline Push-Ups
- 15 Chair Dips
- Max Hold (20-30 sec): Plank with Triceps Pulse Push
Repeat this circuit 2–3 times for an intense inner arm pump.
Inner Tricep Workout at Home (No Equipment)
If you don’t have access to a gym, don’t worry. Here’s a bodyweight routine such as:
- Diamond Push-Ups – 4 sets to failure
- Triceps Dips on Chair – 3 sets of 15
- Close-Grip Incline Push-Ups (feet elevated) – 3 sets of 12
- Resistance Band Pushdowns (if available) – 3 sets of 20
Tips for Bigger Inner Triceps
- Focus on Mind-Muscle Connection: Really feel the inner triceps working on every rep.
- Progressive Overload: Such as gradually increase weights or reps weekly.
- Controlled Reps: Avoid momentum. Tempo (3-1-2) helps activate more muscle fibers.
- Eat Enough Protein: Such as aim for 1.6–2.2g/kg of body weight per day for growth.
- Rest & Recover: Muscles grow during rest—not during the workout.
Common Mistakes to Avoid
- Using Too Much Weight: Leads to poor form and less tricep activation.
- Flaring Elbows: Such as keeps the tension off the triceps, especially the inner head.
- Skipping Tricep Isolation Days: Don’t rely only on compound lifts like bench press.
FAQs: Inner Tricep Training
1. Can you isolate the inner triceps?
Such as not completely, but certain exercises like close-grip presses and diamond push-ups emphasize the medial head more than others.
2. How often should I train triceps?
2–3 times per week is optimal with proper recovery.
3. What’s better for inner triceps: cables or dumbbells?
Such as both are effective. Cables provide constant tension, while dumbbells allow greater range of motion.
Conclusion: Start Building Stronger Inner Triceps Today
A well-rounded arm workout isn’t complete without targeting the inner triceps. Incorporating inner tricep workouts into your routine will not only help define the arms but also improve pressing power in compound lifts like the bench press and overhead press. Such as we guided in this article all methods of inner tricep workout. Read this article and follow all steps of inner tricep workout.
Remember: consistency, good form, and progressive overload are the keys to seeing real results.
Whether you’re training in a gym or at home, these exercises will help you build bigger, stronger, and more defined arms—starting from the inside out.
Such as if you want to do triceps exercises you should do before arm warm ups. Read this complete article for arm warms up
Ultimate Guide to Arm Warm Ups
