5 Best Tricep Workouts for Beginners

When it comes to building stronger arms, the triceps often take a backseat to the biceps. But here’s the secret: your triceps make up the bulk of your upper arm, and mastering the right triceps workout is the key to achieving those sculpted, powerful arms you’ve been chasing. Whether you’re pushing for strength, size, or definition, targeting the triceps will unlock the true potential of your upper body. Not only will your arms look more defined, but you’ll also improve your overall pushing power, enhancing your performance in everything from bench presses to everyday tasks. Ready to take your arm training to the next level? Let’s dive into the best triceps exercises that will make a serious difference in your fitness game!

Best Triceps Workout Exercises for Strength and Definition

Below are some of the best triceps workout exercises that target all three heads of the triceps for maximum results. Incorporate these into your routine to build muscle, improve definition, and increase strength.

1. Triceps Dips

Triceps dips are a compound exercise that not only targets your triceps but also engages your shoulders and chest. They’re a fantastic bodyweight exercise for building serious strength.

How to do it: Sit on the edge of a bench or chair with your hands gripping the edge beside your hips. Slide off the seat and lower your body by bending your elbows, keeping your back close to the bench. Push through your palms to lift yourself back up.

2. Close-Grip Bench Press

The close-grip bench press is a powerful variation of the traditional bench press that shifts the emphasis from the chest to the triceps.

How to do it: Lie back on a bench with a barbell, using a grip slightly narrower than shoulder-width. Lower the bar slowly to your chest, keeping your elbows close to your body, and then press the bar back up to the starting position.

3. Triceps Pushdowns

A gym staple, triceps pushdowns are fantastic for isolating the triceps and building both strength and definition.

How to do it: Stand at a cable machine with a straight or rope attachment. Grip the attachment, keeping your elbows tight to your sides. Push the bar down until your arms are fully extended, then slowly return to the starting position.

4. Overhead Triceps Extension

The overhead triceps extension stretches and strengthens the long head of the triceps, giving you better overall arm development.

How to do it: Hold a dumbbell or a cable with both hands behind your head, with your elbows pointed up. Extend your arms fully overhead, then slowly lower the weight behind your head, focusing on the stretch in your triceps.

5. Skull Crushers (Lying Triceps Extensions)

A favorite among bodybuilders, skull crushers are perfect for isolating the triceps and maximizing muscle growth.

How to do it: Lie on a bench with a barbell or dumbbells held above your chest. Bend your elbows and slowly lower the weight toward your forehead (hence the name “skull crusher”), then extend your arms back to the starting position.

Structuring Your Triceps Workout

To get the most out of your triceps workout, aim to train your triceps 1–2 times per week, allowing for adequate recovery between sessions. Here’s a sample triceps workout routine to help you get started:

Sample Routine

Close-Grip Bench Press: 3 sets of 8–10 reps

Triceps Dips: 3 sets of 10–12 reps

Overhead Triceps Extension: 3 sets of 10–12 reps

Triceps Pushdowns: 3 sets of 12–15 reps

Focus on good form and progressively increasing the weight you lift to see continued improvements in your strength and muscle definition. Remember to take at least 60–90 seconds of rest between sets to ensure your muscles recover and are ready for the next round of heavy lifting.

Conclusion

Incorporating the right triceps workout into your fitness routine is the secret to unlocking stronger, more defined arms. From triceps dips to skull crushers, the exercises in this guide will help you target all three heads of the triceps for a well-rounded, powerful look. Whether you’re aiming to boost your pushing power or simply enhance your arm aesthetics, a well-structured triceps workout will get you there. So grab those weights and get ready to transform your upper body!