Your triceps are crucial for improving overall arm strength and definition. They are prime movers in many tricep exercises with dumbbells and daily activities involving lifting, pulling, and carrying. They are prominent upper-arm muscles and contribute to achieving an aesthetically pleasing and sculpted upper body.
In this article, we discuss eight tricep workouts for beginners to enhance their tricep strength and target muscle hypertrophy. They are straightforward and customizable for any fitness level making them beneficial for beginners. Most primarily target tricep isolation and development, but some are compound movements that also work other muscle groups.
Read on for all the guidance you need to program these triceps exercises into your routine for optimal results.
8 Must-Try Tricep Workouts For Beginners
Below you will discover 8 beneficial tricep workouts perfect for beginners to build strong arms. These exercises help new lifters prioritize their form while achieving their goals.
- Chair Tricep Dips.
- Push-Up.
- Cable Tricep Pushdown.
- Cable Tricep Overhead Extension.
- Tricep Dips Machine.
- Dumbbell Tricep Kickback.
- Dumbbell Seated Tricep Extension.
- Dumbbell Skull Crusher.
They can be customized and modified to fit various goals based on fitness level and experience.
Top 8 Tricep Workouts For Beginners
The following workouts provide an accessible and effective stimulus for beginners to strengthen and build their triceps. Perform them as listed or in the order of your preference.
Chair Tricep Dips
Chair tricep dips are a popular tricep strengthener that builds the triceps as well as the back, shoulders, and chest. This makes it a great part of compound tricep exercises targeting multiple muscle groups at once.
Studies show the triceps can reach 40%–50% of maximum activation during weighted tricep extension. This provides an idea of how hard the muscle works during the pushing-up phase of this movement.
Chair tricep dips are great for beginners as they are extremely versatile and can be performed anywhere. They require only body weight and a sturdy chair or bench with a flat surface. They also benefit functional strength, targeting muscles involved in daily activities like lifting boxes and carrying groceries.
How to do
- Begin by standing in front of a sturdy chair or bench at about knee height.
- Sit on the bench with palms flat on the bench on either side of you (fingers pointing forward). Your legs should be extended out in front of you with your heels down for support.
- Inhale as you engage your core and lower your upper body until your elbows are at a 90-degree angle.
- Keep your back straight and core engaged throughout.
- Exhale as you push back up, fully extending the arms back to the starting position.
- Repeat for the desired reps and sets.
Tips
- This can be performed using any flat, sturdy surface, increasing the versatility of the exercise.
- Ensure that your core and spinal muscles are engaged throughout the movement.
- Use stable and controlled movements and avoid swinging or using momentum through the range of motion.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 3–5 (Explosive) |
Push-Up
The push-up is a classic foundational bodyweight exercise that works your entire body. It primarily targets your chest and upper arms but also engages the core and spinal muscles to maintain stability.
There are a variety of push-up benefits including building strength, enhancing core stability, and improving posture. This makes it a simple but worthwhile exercise for beginners to maximize their results.
How To Do
- Begin in a plank position with your arms fully extended. Your hands should be placed under your shoulders.
- Your legs should be extended behind you, forming a straight line with your body from your head to your feet.
- Inhale to engage your core.
- Slowly lower your chest down to the ground, flexing your elbows to 90 degrees.
- Hold this position for a count, focusing on squeezing your chest, shoulders, and upper arms to maximize engagement.
- Exhale to push back up to the starting position.
- Repeat for the desired number of reps and sets.
Tips
- Avoid straining your neck at any point and keep your back flat. This ensures your shoulders and core remain engaged to avoid straining the neck or upper spine.
- Keep your upper arms steady throughout. Only your forearms should move to flex the elbows during the lowering phase.
- Ensure your stance is not too wide creating unnecessary strain on the shoulders and lower back.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy1 | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 3–5 (Explosive) |
Cable Tricep Pushdown
Cable tricep pushdown is a beneficial tricep exercise that uses a cable machine and handles attached to a pulley. It targets all three parts of the triceps brachii: the lateral, medial, and long heads.
The exercise stimulates tricep muscle hypertrophy by using the cable to work the triceps. You pull a handle attached to the weighted cable machine straight down while standing. In addition to activating the triceps, it requires core support to maintain stability and control.
This is a beneficial and relatively simple exercise for beginners as it builds tricep strength using targeted intensity.
How To Do
- Secure a handle attachment to the high pulley of a cable machine. Select a weight that aligns with your goals and fitness level.
- Stand with feet shoulder-width apart and grab the handle with both hands using an overhand grip (palm facing down).
- Keep a slight bend in your knees and lean forward a bit, keeping a straight back.
- Keep your elbows close to your body, maintaining control.
- Exhale and slowly press the handle downward by extending your elbows.
- Perform the movement in a controlled manner until your arms are extended and your triceps are contracted.
- Hold the position briefly while squeezing your triceps.
- Inhale and slowly return the handle to the starting position.
- Repeat for the desired reps and sets.
Tips
- Do not lock your elbows completely at the bottom of the pushdown to avoid joint stress.
- Maintain a slight bend in your knees and engage your core to prevent lower back strain.
- Keep your wrists in a neutral position throughout the motion to avoid wrist injuries.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Cable Tricep Overhead Extension
Cable tricep overhead extensions are another effective cable exercise for isolating the triceps. The overhead extension movement creates a unique stimulus to the muscle by applying resistance when it is stretched.
This exercise improves spinal and core muscle stability as they activate to maintain a stable, straight back. It also increases elbow joint dynamic stability, helping reduce the potential for elbow injuries. These factors make the exercise great for beginners when following proper technique and loading recommendations.
How To Do
- Using a cable machine, hook a rope attachment to the bottom position of the machine. Select the weight according to your goals and fitness level.
- Hold both ends of the rope and turn away from the cable machine, bringing the rope behind your back and head. Your arms should be close to your ears, and your elbows bent upward as much as possible.
- Inhale and engage your core.
- Exhale and extend your arms straight toward the ceiling.
- Hold briefly at the top position, focusing on squeezing the triceps.
- Inhale and bend your elbows, lowering the rope behind your head back to the starting position.
Tips
- Use an appropriate weight that challenges the triceps but still allows for proper form. Start lighter initially until you gain strength and confidence.
- Control the descent of the rope back to the starting position, avoiding swinging or using momentum.
- Do not flare the elbows out to the sides, as this strains the shoulder joints. Keep them close to the side of your face.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Tricep Dips Machine
The tricep dips machine is a popular tricep resistance exercise for many gymgoers. They isolate the triceps as the prime movers using a lever tricep machine. They also work the chest, shoulders, and core, providing stability and support throughout the exercise.
This movement improves functional strength as the targeted muscles are all involved in daily tasks like lifting, pulling, and carrying. It is versatile and relatively easy to perform, making it a great tricep workout for beginners.
How To Do
- Begin by loading your appropriate weight to the tricep dip lever machine. Sit on the bench between the two parallel bars you will push down to lift the weight.
- Grip the bars with palms facing inward to your torso and elbows flexed. Your feet should be flat on the ground.
- Inhale as you engage your core.
- Exhale as you push down on the bars, lifting the weights. Continue to fully extend your arms.
- Hold at the bottom for a count, squeezing the triceps.
- Inhale as you flex your elbows and let the bars lift back to the starting position.
- Repeat for the desired reps and sets.
Tips
- Don’t lock your elbows at the bottom of the movement as this can strain the joint. Keep a slight bend in the elbow.
- Avoid letting the weights drop when you complete each rep. Maintain controlled and steady movements throughout.
- Focus on squeezing your triceps to activate the mind-muscle connection and maximize target muscle engagement.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Tricep Kickback
The tricep dumbbell kickback is a dumbbell tricep exercise that targets the triceps as primary movers. It also activates the wrist flexors and extensors for wrist stability and grip strength. It involves extending your arm behind you while holding a dumbbell and kneeling on a bench.
This exercise enhances tricep hypertrophy because the dumbbell places targeted tension on the triceps. Additionally, the wrist flexors and extensors engage to stabilize the wrist when pulling the dumbbell back.
How To Do
- Select a lighter dumbbell to allow you to focus on technique. You should be able to fully extend your elbow several times in a row.
- Place one knee and the same side hand on the bench, slightly in front of the shoulder joint.
- Set your standing leg extended from your hip with your knee slightly bent.
- Rest your elbow of the active arm against your ribs with your back straight. Hold your elbow up to align with your back.
- Inhale and engage your core.
- Exhale as you pull the active arm with the dumbbell back toward your hip. Maintain stability in your back and elbow position throughout the movement.
- Hold at the end for a count, squeezing your triceps to maximize engagement.
- Slowly bring the arm back through to the starting position, maintaining control.
- Repeat for the desired number of reps and sets.
Tips
- Avoid twisting your upper body during the movement. Engage your core and lower back for stability.
- Keep your non-active hand flat on the bench for support throughout the movement.
- Keep the elbow of the working arm close to your side throughout the exercise.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Seated Tricep Extension
The dumbbell seated tricep extension effectively isolates the triceps due to the resistance applied while in the overhead position. This uniquely stimulates the muscle for targeted strength gains.
The overhead stretching action promotes tricep muscle lengthening. By fatiguing the muscles at their maximum length, you contribute to muscle fiber breakdown helping them rebuild stronger and larger.
This exercise is great for beginners as it also engages the core to maintain a stable, straight back. This supports posture, therefore enhancing lifting performance and general quality of life.
How To Do
- Select a dumbbell with a weight that aligns with your goals and fitness level. Sit on an upright bench holding the dumbbell with your feet flat on the floor.
- Lift the dumbbell with both hands so you’re holding it behind your upper back and head. Your arms should be close to your ears, and your elbows bent upward as much as possible.
- Inhale and engage your core.
- Exhale and extend your arms straight toward the ceiling.
- Hold briefly at the top position, focusing on squeezing the triceps.
- Inhale and bend your elbows, lowering the dumbbell behind your head back to the starting position.
- Repeat for the desired number of reps and sets.
Tips
- Focus on bracing your core for the duration of the movement. If you feel your lower back starting to arch, decrease some of the weight.
- Control the descent of the dumbbell to the starting position, avoiding swinging or using momentum.
- Do not flare the elbows to the sides as this strains the shoulder joints. Keep your elbows tucked into the side of your face.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Skull Crusher
Dumbbell skull crushers are one of the best medial head tricep exercises for building balanced muscle development and strength. It effectively activates the medial head to support elbow stability and grip strength throughout the movement. Additionally, the long head activates during the upward extension phase which contributes to shoulder stability..
This exercise is great for beginners as it provides an optimal workout without using heavy weights. It also supports shoulder and elbow joint stability and enhances performance in daily tasks involving overhead arm extension.
How To Do
- Start by sitting on one end of a bench with your legs on either side. Hold a pair of dumbbells on either side with a neutral grip (palms facing each other).
- Lie back with your head near the edge of the bench.
- Inhale and engage your core.
- Extend your elbows to press the dumbbells above your chest with your palms facing each other.
- Exhale as you bend your elbows and slowly lower the dumbbells past the top of your head.
- Hold for a count and focus on squeezing the triceps for maximum engagement.
- Extend your arms back up above your chest to the starting position.
- Repeat for the desired number of reps and sets.
Tips
- Start with lighter weights until you gain strength and perfect your form.
- Try some tricep stretches or arm circles to loosen the muscles before starting the workout.
- If you feel elbow or shoulder pain at any point, stop the exercise and consult with a fitness professional.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 6–8 |
| Hypertrophy | 3–6 | 8–12 |
| Endurance Training | 2–3 | 15–20 |
| Power Training | 1–3 | 1–3 (Explosive) |
Best Beginner-Friendly Tricep Workout Routine
Below is a table with a recommended beginner-friendly tricep workout routine. These exercises will provide maximum benefits to the triceps using a strength training focus.
Exercise | Sets x Reps | Sets x Duration | Rest (between sets) |
|---|---|---|---|
| Arm Circles | 3–4 x 30–60 seconds | 60 seconds | |
| Dynamic Arm Swing | 3–4 x 30–60 seconds | 60 seconds | |
| Chair Tricep Dips | 3–5 x 6–8 | 60 seconds | |
| Cable Tricep Pushdowns | 3–5 x 6–8 | 40 seconds | |
| Dumbbell Skull Crusher | 3–5 x 6–8 | 60 seconds | |
| Overhead Tricep Stretches | 3–4 x 30–60 seconds | 60 seconds | |
| Horizontal Tricep Stretches | 3–4 x 30–60 seconds | 60 seconds |
Anatomy Of The Triceps
The triceps brachii are a large muscle group on the back side of the upper arm, located between your shoulders and forearms. They consist of three heads — the triceps long head, triceps medial head, and triceps lateral head.
The primary function of the triceps is extending the elbow, making them essential in upper body strength and functional activities. They also support shoulder and elbow stability in many upper-body functional activities involving lifting, carrying, and pushing.
Benefits Of Training Triceps For Beginners
Incorporating these tricep workouts into your routine will provide significant benefits for beginners. They create a targeted stimulus for maximizing tricep engagement. Read on for details of some key benefits below.
Enhanced Push Exercises
The triceps are often prime movers in daily activities and exercises that utilize pushing movements. Some of these include pushing a stroller and lifting yourself up as well as lifts like push-ups and bench presses.
These exercises isolate the triceps while simultaneously engaging other pushing muscles. Many of them are compound movements encouraging a comprehensive adaptation approach. By structuring these exercises into your routine, you will enhance performance during pushing movements to improve functional and lifting strength.
Balanced Muscle Development
Many beginner gymgoers are very focused on developing a toned and sculpted physique to improve their appearance. They focus mainly on the biceps as more superficial arm muscles and typically overlook the triceps. However, by incorporating these exercises into their routine, they will achieve much more noticeable and satisfying results.
Furthermore, these exercises will improve tricep strength as well as core, shoulder, and forearm strength. These factors all contribute to balanced muscle development and symmetry in the upper body. They also contribute to improved posture by reducing the occurrence of rounded shoulders.
Programming these exercises into a beginner’s routine will promote overall upper-body functional strength and balanced muscle development.
Increased Arm Strength
These exercises strengthen the tricep muscles using targeted resistance. By applying the principle of progressive overload, you can effectively increase muscle strength and overall upper-body development.
Strong triceps will contribute to beginners’ overall arm strength during daily activities such as pushing, lifting, and carrying objects. These exercises will also enhance performance in other exercises, such as chest presses and deadlifts.
Improved Stability
These tricep exercises strengthen many muscles involved in joint stabilization, such as the shoulders, wrists, and elbows. They activate during the movements to stabilize and support the joints to reduce muscular imbalances. As a result, they are very beneficial for improving joint stability.
Joint stability is also essential for preventing joint strains and discomfort during many everyday functional tasks. Some activities include carrying groceries, lifting heavy objects, or pushing strollers, which require bending and straightening the joints.
Expert Tips To Maximize Your Tricep Gains
- Include a proper warm-up and tricep stretches to loosen the muscles and increase blood flow before the workout.
- Start with lighter resistance initially to keep the focus on your form until you are comfortable.
- Utilize progressive overload to gradually increase the intensity and/or duration as you gain strength. This will promote optimal gains and continued progress.
- Make sure to use a full range of motion to engage all muscles involved and improve mobility and flexibility.
- Think about contracting and stretching the triceps during each movement to achieve maximum activation.
- Ensure you are engaging the core throughout each exercise to encourage trunk stabilization and improve posture.
- Use controlled movements and avoid swinging or using momentum at any point during the exercise.
- If you experience joint or lower back pain during any exercise, stop immediately. Seek the help of a qualified healthcare professional.
Conclusion
In addition to building strength and muscle for sculpted and toned arms, these tricep workouts for beginners have multiple benefits. They improve pushing exercise performance, joint stability, and even improve posture.
As a beginner lifter, your focus should be on perfecting your form and executing exercises that are simple but effective. As you gain strength and confidence, you can slowly increase your intensity and exercise volume. You are sure to see results with consistency and patience, and the benefits are worth the effort!
Frequently Asked Questions
Training triceps for beginners requires a strategic approach that gradually introduces new exercises with lighter weight. Focus on perfecting your form and building strength before trying more challenging, heavier lifts.
The number of exercises programmed is less important than the type of exercises. Focus on a variety of tricep exercises that hit all three tricep heads for comprehensive and balanced development.
The frequency of training your triceps depends on your goals and fitness level. Beginners should aim for 2–3 tricep workouts per week, allowing time for other workouts that focus on other upper-body muscles.
Training your triceps using resistance exercises like the ones listed is effective at inducing muscle breakdown to rebuild them stronger. These workouts provide a valuable stimulus that will enhance muscle growth for bigger arms.
The amount of time to see results from weight training depends on factors such as age, gender, and fitness level. However, it generally takes 4–6 weeks to begin seeing progress from resistance training. By following a structured plan with consistency, you will maximize your gains.
There are multiple exercises designed for training triceps at home without equipment. Some of the ones we’ve described above only require bodyweight, making them very accessible for at-home workouts. The chair tricep dip and push-up are both great options.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Erin Lohrenz, MPH Certified Personal Trainer, Running Coach & Nutrition Specialist
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