Your triceps are the muscles on the back of your upper arms. While less showy than biceps, they play a vital role in functional fitness and overall arm strength. Luckily, just a couple of exercises per week can make a big difference.
This article highlights seven top tricep workouts tailored specifically for those new to strength training. Fitness offers the ideal setting, with access to equipment and expert guidance when needed.
Understanding the Triceps
Before diving into exercises, let’s briefly review the triceps anatomy. When standing with arms relaxed at your sides, palms facing inward, the triceps are the muscles at the back of the upper arms. They consist of three heads: the long head, lateral head, and medial head.
Strong triceps benefit many daily activities like pushing, lifting, reaching overhead shelves, and more. They also assist major exercises like bench presses. Building tricep strength yields practical, full-body benefits.
7 Beginner Tricep Exercises
Now that we know why the triceps matter, let’s explore some beginner-friendly ways to train them using various equipment. No gear? No problem – we’ve got bodyweight moves too.
Bodyweight Tricep Exercises:
- Tricep Dips – Engage the triceps by lowering and lifting your body between parallel bars or a bench/chair. Keep an upright torso, shoulders down, and elbows tucked.
- Push-Ups – The classic push-up works the triceps along with chest and shoulders. Maintain a straight plank position, engaging the core throughout.
Machine Tricep Exercises:
- Tricep Pushdowns – Isolate the triceps by pushing a high cable pulley down, keeping elbows stationary and close to the body.
- Cable Overhead Extensions – Work the triceps and shoulders by extending cables overhead from a high pulley position.
- Triceps Press Machine – This seated machine press emphasizes tricep strength and stability. Adjust weight gradually.
Free Weight Tricep Exercises:
- Dumbbell Kickbacks – Hinge forward from the hips, upper arms parallel to the floor. Extend the weights back by straightening the elbows.
- Standing/Seated Dumbbell Extensions – Hold a dumbbell overhead, then lower it behind your head by bending the elbows. Extend back up to engage the triceps.
Tips for Stronger Triceps
- Focus on proper form and full range of motion
- Increase weight gradually to allow progression
- Rest adequately between sessions for recovery
- Stay hydrated for optimal performance
A Simple Beginner Tricep Routine
Try this quick routine 2-3 times per week after a brief warmup:
- Tricep Dips: 3 sets of 10 reps
- Tricep Pushdowns: 3 sets of 12 reps
- Dumbbell Extensions: 3 sets of 10 reps
Don’t Skip the Stretches!
Stretching improves flexibility, reduces muscle tension, enhances range of motion, and prevents injuries. Be sure to incorporate arm and shoulder stretches before and after tricep workouts.
The key stretching benefits include:
- Increased flexibility and mobility in muscles and joints
- Relief from muscle tightness and tension
- Improved overall range of motion
- Reduced risk of strains and other injuries
At Fitness, you’ll find all the equipment and support needed to effectively train your triceps as a beginner. With dedication and proper form, you’ll be sculpting impressive arm strength in no time!
