When it comes to building strong, defined arms, tricep workouts are essential. The triceps make up about two-thirds of your upper arm, meaning they play a huge role in arm size and strength. If you’re a beginner looking for the best tricep workouts, this guide will cover everything you need—from foundational exercises to advanced techniques.
In this article, we’ll explore:
- The best tricep workouts for beginners
- How to target all three tricep heads
- How many exercises you need for optimal growth
- Common mistakes to avoid
Let’s dive in!
Best Tricep Workouts for Beginners
If you’re new to training, starting with the right exercises is crucial. Here are the best tricep workouts for beginners to build strength and muscle safely.
1. Tricep Dips (Bench or Parallel Bars)
- How to Do It:
- Sit on a bench, place hands behind you, fingers forward.
- Lift your hips off the bench, lower until elbows are at 90 degrees, then push back up.
- Why It’s Great:
- Strengthens triceps, shoulders, and chest.
- No equipment needed (can use a chair at home).
2. Close-Grip Push-Ups
- How to Do It:
- Place hands closer than shoulder-width.
- Keep elbows tucked in as you lower and push up.
- Why It’s Great:
- Engages all three tricep heads.
- Improves core stability.
3. Overhead Dumbbell Tricep Extension
- How to Do It:
- Hold a dumbbell with both hands, extend arms overhead.
- Lower behind your head, then extend back up.
- Why It’s Great:
- Focuses on the long head of the tricep (often neglected).
4. Tricep Rope Pushdown (Cable Machine)
- How to Do It:
- Attach a rope to a high pulley.
- Push down while spreading the rope at the bottom.
- Why It’s Great:
- Isolates triceps effectively.
- Great for muscle endurance.
Advanced Tips for Faster Tricep Growth
- Progressive Overload: Gradually increase weight or reps.
- Full Range of Motion: Stretch and contract fully.
- Mind-Muscle Connection: Focus on squeezing the triceps.
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People Also Ask
What is the best tricep exercise for beginners?
The best tricep exercise for beginners is tricep dips or close-grip push-ups because they require minimal equipment and build foundational strength.
How do I hit all 3 tricep heads?
To hit all three tricep heads (lateral, medial, and long head), include:
- Overhead extensions (long head)
- Close-grip presses (medial head)
- Tricep pushdowns (lateral head)
Is 3 exercises enough for triceps?
Yes, 3 exercises are enough for triceps if they target all three heads. A balanced routine could include:
- Dips (compound movement)
- Overhead extensions (long head focus)
- Pushdowns (lateral head focus)
How many tricep exercises should I do as a beginner?
Beginners should start with 2-3 tricep exercises per session, focusing on form before adding weight.