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A Beginner Guide: The 10 Best Triceps Exercises for Beginners

By Born Tough on

Assuredly, the secret of building bigger arms is to target both Bi’s and Tris during the workout. Concurrently, biceps are the main focus when beginners start thinking about growing their arms. Having a prominent upper-arm peak is fantastic, though completing triceps movements is where the actual bulk magic happens.

Relevant Reading: The 10 Best Arm Workout Exercises for Building Bigger Arms

Distinctly, the triceps are the bigger muscle group of the arms. They take up approximately two-thirds of the size and form the classic horseshoe shape in the back of the arm. The triceps muscle group is based on three heads, long, lateral, and medial. Angles, volume, and intensity must all be used to emphasize them. That’s the reason why wrist position, elbow position, and arm position can dramatically change where the stress is laid on the triceps muscle group.

What is the Best Triceps Workout?

You should start your triceps workout by incorporating both heavy-lifting and high-volume triceps workouts. Triceps need a lot of stress – four sets of eight reps simply isn’t going to cut it. So, an exerciser should aim to accumulate at least 100 total reps within 30 minutes.

Relevant Reading: What are Giant Sets? Top Giant Set Workouts for the Whole Body

Here are the best 10 classic, tried-and-true triceps moves every beginning lifter should know.

Seated Overhead Dumbbell Extension

Professionals recommend exercising one arm at a time to achieve the best effects from this technique that targets the long head. Sit up straight and hold a dumbbell in each hand (or both), upper arms perpendicular to the ceiling, elbows fully bent. Straighten your arm(s), keeping your upper arms in a similar position. To get back to the beginning, re-bend.

Standing Triceps Kickbacks

This is exceptionally one of the best workouts for the medial/lateral heads of the triceps. Hold the dumbbells at your sides and softly bend your knees. As if you're at the bottom of a deadlift, starting from a standing posture. Begin with your arms bent and your upper arms parallel to your torso. Straighten and elevate your arms such that they break the plane of your back. Return to the beginning.

Cable Rope Triceps Pushdowns

When done correctly, this technique stretches and strengthens the triceps long-head. With the double-handled rope secured, raise the cable to the top. Grab the rope and bend at the waist, arms bend and hands behind your head, facing away from the machine. Maintain your torso angle by straightening your arms up beside your ears. Return to the starting position by bending the arms with control.

Cable Rope Overhead Triceps Extension

When done correctly, this technique stretches and strengthens the triceps long-head. With the double-handled rope secured, raise the cable to the top. Grab the rope and bend at the waist, arms bend and hands behind your head, facing away from the machine. Maintain your torso angle by straightening your arms up beside your ears. Return to the starting position by bending the arms with control.

Skull Crusher

This exercise focuses on the long head of the triceps, which is often ignored. Your palms should be facing you, not away as is frequently done, for the optimum benefits."

Begin by lying down on a bench on your back. Grab a barbell with a close grip just above your brow. Elbows are bent so that your upper arms are perpendicular to the ceiling. Straighten your arms until the weight is over your chin, then bow to return to the starting position.

Triceps Pullover

This exercise is primarily used to lengthen the triceps (especially the long head), which is an important step in getting an ideal triceps workout. Bodybuilders frequently combine it with the skull crusher.

Close-Grip Bench Press

Yes, this "chest" exercise is also beneficial to triathletes. Keep your upper arms tight against your torso to train your triceps harder.

Also Read: Best Upper Chest Workout with Dumbbells

Lay on your back on a bench with a barbell or dumbbells, elbows parallel to your sides. Straighten your arms and lift your weight above your pecs, then return to the starting position.

Dips

Only do them if you have adequate shoulder control, if done incorrectly, dips can cause major shoulder injury. It's preferable to do these with a neutral grip on parallel bars, if you need to keep your feet on the ground to reduce the strain, the short floor-resting ones are best.

Also Read: 10 Best Shoulder Exercises to Optimize Your Shoulder Workout

Grasp the bars with both hands, arms long and parallel to your torso, shoulders down your back. (If using low bars, pike at the waist and straighten your legs in front of you, resting on your heels.) Return to a straight position by bending your elbows behind you and pressing them back.

Push-up

The triceps help the chest a lot in this classic upper-body action. Especially if you maintain your hands close to your chest and shoot your elbows straight back instead of flaring to the sides. Consider pushing your chest forward to put more emphasis on your tris.

Relevant Reading: The Best Chest Workout for Defined Pecs

Dive-Bombers

This one qualifies as an "advanced beginner." The triceps have to work extra hard to keep the body stable in this modified Pushup. Pike your hips up from a high plank posture, then bend your elbows back as you pitch your head down and forward as if diving under a low barrier. To return to the top, keep your arms straight.

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