5 Best Triceps Workout For Beginners

The triceps is the large muscle on the back of the upper arm. It consists of three heads: the long head, the lateral head and the medial head.

The is a very important muscle, it’s the biggest muscle of the upper arm. So if you want to get bigger arms, you should concentrate on working this muscle out.

Its function is to extend the elbow joint. Below are the 5 best triceps workout to get a bigger arm for beginners.

5 Best Triceps Workouts For Beginners
Watch video summary with workouts

1. Bench Dips

This exercise requires that you use your body weight to strengthen your triceps. Grip the edge of a gym bench with both hands, place your body in front and your legs extended as if you were trying to sit down. Go down and up slowly with the bench acting as support.

This exercise primarily works your triceps but also engages your forearm, shoulder, chest and lower back muscles.

To increase the intensity, place your feet on another exercise bench or add additional weight on your lap for more intensity.

2. Overhead Tricep Extension

Using dumbbells, take an appropriate weight for you, raise it up to a 90 degrees position. Fully flex your hand medially, behind your head at the elbow, then extend back to a 90 degrees position. Do several reps then change hands and repeat.

This exercise ensures that you work each arm separately and ensure one stronger side isn’t carrying the weaker one.

You can use the other hand for support and stability. Use a bigger weight to increase the intensity.

3. Skull Crushers

This exercise is also known as Lying triceps extensions. Do this exercise preferably using an EZ-bar. Lye down on a gym bench and lift the EZ bar with appropriate weights attached to a 90 degrees position.

Then flex your hand fully backwards behind your head and extend again. Do several reps and sets as many as suitable for you.

This exercise works all parts of the triceps and is one of the most stimulating exercises for your triceps. It should be part of your triceps workout regimen.

4. Triceps Dips

To do this exercise, face back to a dip machine, grab its hands, and hoist yourself up with your legs crossed and knees bent. You then elevate and depress causing your body weight to exert pressure on the triceps.

Just like bench dips this exercise also engages your forearm, shoulder, chest and lower back muscles. Although, it’s more difficult than bench dips.

5. Tricep Rope Pushdown

Attach a tricep rope to the upper part of the cable pulley machine. Adjust the weight appropriately and pull down the rope expanding it at the end. Do several reps and sets.

This exercise is good for improving the long head of the triceps.




Dr Klas

Dr Klas aka Dr Emmanuel Adeniran is a medical doctor, a health educator, and a fitness enthusiast who has been into fitness for more than five years. He is willing to share his knowledge and experience with you.


James · 3rd June 2019 at 12:33 am


Marsolo · 4th June 2019 at 4:50 am

The Dumbbell Bench Press is one of the best dumbbell exercises for the chest. Although it does require you to have access to a flat bench it remains one of the best ways to target your pectoral muscles (chest), your triceps , as well as your front deltoids (shoulders).

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