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.
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.
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.
5. Tricep Rope Pushdown
This exercise is good for improving the long head of the triceps.