7 Best Tricep Workouts for Beginners

 

Often overlooked as the biceps’ less flashy cousin, tricep workouts are crucial for functional fitness, as well as overall arm strength and definition, especially for beginners.

Plus, a couple of exercises a week is all you need, which is beyond easy to integrate into any standard gym routine. Below, we’ll unpack seven of the best tricep workouts specifically tailored for beginners.

Planet Fitness is the ideal place for your fitness journey. Find a club near you for support and expert guidance when you need it.

Understanding Tricep Muscles

Let’s get to know our tricep muscles. When standing in a neutral position, arms dropped at the sides with the palms facing in, triceps are the muscles toward the back of the upper arm. The triceps are broken down into three parts: the long head, lateral head, and medial head.

Strong triceps are essential for various functional fitness activities like pushing and lifting objects, getting groceries from the top shelf, or watering hanging plants above your head. Additionally, they play a significant role in other workouts, such as bench pressing. An all-around practical part of the body to strengthen, let’s dive into the best tricep exercises below to learn how to do so.

7 Beginner-Friendly Tricep Exercises

Since we now know building strong triceps is crucial for overall upper body strength, it’s time to explore beginner-friendly tricep exercises using various equipment and bodyweight movements. (No equipment? No problem!)

 

Designed to help beginners develop tricep strength, tone muscles, and achieve their fitness goals effectively, here are our favorite tricep exercises for beginners:

Bodyweight Exercises

1. Tricep Dips: Engage triceps by lowering and lifting the body between parallel bars. Keep torso upright, shoulders down, and elbows close to the body for proper form. If you don’t have access to parallel bars, use the edge of a bench or chair.

2. Push-ups: Strengthen triceps, chest, and shoulders by lowering and raising the body from a standard plank position. Maintain a straight line from head to heels, engaging the core throughout.

Machine Exercises

3. Tricep Pushdowns: Isolate triceps with a cable machine by extending arms downward from a high pulley. Keep the elbows stationary and close to the sides while pushing the cable down, focusing on the contraction of your triceps.

4. Cable Overhead Tricep Extension: Work triceps and shoulders by extending arms overhead with a cable machine. Control the movement by lowering the cable behind the head, keeping elbows pointed forward and close together.

5. Triceps Press Machine: Enjoy a triceps workout that promotes strength and stability. Sit upright on the machine’s seat and begin with a comfortable weight. Increase until you feel resistance on your pushdown.

Free Weight Exercises

6. Dumbbell Tricep Kickbacks: Target triceps by extending arms behind the body with dumbbells while bent forward at the waist. Keep upper arms parallel to the ground and extend elbows fully to maximize tricep engagement.

7. Standing (or Seated) Dumbbell Tricep Extensions: Standing, or sitting on a bench, begin with the dumbbell overhead. Lower dumbbells behind your head, and extend arms to isolate the triceps. Maintain a slight bend in the elbows throughout the movement, lowering weights behind your back while keeping upper arms stationary.

Tips for Maximizing Tricep Strength

• Proper form and technique. Maintain correct posture and alignment throughout each exercise to target your triceps effectively and reduce the risk of injury. Focus on controlled movements, full range of motion, and proper breathing for the best results.
• Gradually increasing intensity and weight. Start with lighter weights and progress gradually as your strength improves. Aim for small, incremental increases to stimulate muscle growth without compromising form or risking injuring yourself.
• Prioritize rest and recovery. Prioritize rest days to allow your muscles to repair and rebuild stronger. Listen to your body, include active recovery, and prioritize quality sleep to optimize your recovery and prevent burnout.
• Stay hydrated throughout the day. Drink plenty of water throughout the day to support your overall health, optimize your performance during workouts, and enhance your recovery. 

Incorporating Tricep Workouts into Your Fitness Routine at Planet Fitness

Planet Fitness strives to create a Judgement Free Zone® equipped with a variety of  machines perfect for tricep exercises, space for bodyweight exercises, and helpful Team Members to assist at every step of the way.

Best Beginner’s Tricep Workout Routine

Not only did we want to load you up with our seven favorite tricep exercises, but these simple tricep workouts are easy to incorporate at the beginning or end of a standard half-hour gym visit.

Let’s go!

Warm-up: Of course, we always begin with dynamic stretches for arms and shoulders. These are any active movements that involve stretching muscles while gradually increasing the range of motion of those muscles.

Main Workout:

• Tricep Dips: 3 sets of 10 reps
• Tricep Pushdowns: 3 sets of 12 reps
• Dumbbell Tricep Extensions: 3 sets of 10 reps

Don’t Skip the Stretch Step!

We know you’ve heard it before, but it bears repeating—incorporating stretches into every workout routine is essential for improving flexibility, reducing muscle tension, and enhancing overall range of motion. Stretching helps prevent injury, promotes recovery, and improves overall muscle function. So, don’t skip the stretch step!

In case you’re not quite convinced, here’s a quick reminder of the key benefits of stretching and a tip or two for incorporating it into your tricep workouts:

• Improve Flexibility: Stretching exercises help lengthen and elongate your muscles, increasing flexibility and joint mobility. Improved flexibility allows for a greater range of motion during exercises, reducing the risk of strains and injuries.
• Reduce Muscle Tension: Stretching alleviates muscle tightness and tension as a result of intense workouts or prolonged periods of sitting. By releasing tension in the muscles, stretching promotes relaxation and enhances feelings of overall well-being.
• Enhance Overall Range of Motion: Stretching exercises target the muscles and connective tissues surrounding your joints, improving their elasticity and ability to move freely. Increased range of motion not only improves athletic performance but also enhances functional movements in daily activities.
• Reduce Risk of Injury: Incorporating stretching into your warm-up and post-workout routine can help prepare the muscles and joints for exercise, reducing the risk of injury during workouts. Stretching promotes blood flow to the muscles, which helps prevent muscle strains and tears.