Not a lot of people actually know where the medial head of the tri is...
its that small head just below the long head...
now all you experienced trainers
..what movement hits that head? or isolates it..?
Pulleys:
-Rope pushdowns, hands wide apart at the bottom. Also do some sets of just the bottom 1/2 ROM.
-One-arm pulley crossovers - with the right hand hold the handle in front of the left shoulder, then extend the arm bringing the handle across the chest to the other shoulder.
-One-arm pulley, standing with back to the pulley - with the right hand hold the handle around the left waist, then cross the pulley out in an arc in front of you to the other side of the stomach.
-Close-grip E-Z curl or triceps bar bench press lowered down to the thoat, esp. on a slight incline, and especially the top 1/2 ROM.
-California/JM Press: Lower an E-Z curl or triceps bar to the face (carefully), then slide the weight to chest and bench press it back up, repeat.
-Close-grip pushups with hands in the "diamond" position with the fingers touching and palms further part. Especially with feet elevated.
-Dips/dip machine with knuckles facing in.
Dumbells:
-Elbows wide apart lying or seated extensions. Keep the elbows wide and lower the DBs around your ears (lying) and in front of your face (seated/incline).