If you’re ready to build firm, strong arms, tricep workouts are essential. Whether your goal is to enhance your arm strength, boost functional fitness, or balance your upper body muscle development, the triceps are key. In this guide, you’ll learn the most effective tricep workouts for beginners, how to perform them with correct form, and how to progress safely.
Table of Contents
Throughout this article you’ll find helpful descriptions, exercise recommendations, beginner adaptations, safety tips, and expert guidance.
Why Tricep Workouts Matter
Your triceps make up two-thirds of your upper arm mass and play a vital role in pushing movements such as push-ups, bench presses, and daily tasks like pushing a door open or lifting objects overhead. Effective tricep workouts improve:
- Arm strength and size
- Joint stability (elbow & shoulder)
- Upper body balance
- Functional performance
Increasing evidence shows that targeted resistance training, including for the triceps, enhances muscular strength and endurance in beginners when progression and form are emphasized. Strength training is widely recommended by fitness authorities for overall health benefits.
How to Use This Guide
This article lists the best tricep workouts for beginners, organized from basic to slightly challenging. For every exercise, you’ll find:
- What the move trains
- Step-by-step execution
- Common mistakes
- Progressions for growth
Understanding Tricep Anatomy
The triceps brachii muscle has three heads (long, lateral, and medial). A complete tricep workouts routine targets all three to build balanced strength and muscle tone.
Key Roles of Triceps:
- Straightens the elbow
- Assists in shoulder extension
- Stabilizes arm during pressing movements
Table: Summary of 7 Best Tricep Workouts for Beginners
| Exercise | Focus | Equipment | Difficulty |
|---|---|---|---|
| Tricep Push-Ups | Overall triceps | Bodyweight | Easy |
| Bench Dips | Lower triceps | Bench/Chair | Easy-Med |
| Overhead Dumbbell Tricep Extension | Long head emphasis | Dumbbell | Medium |
| Tricep Kickbacks | Isolation | Dumbbells | Medium |
| Close-Grip Push-Ups | All heads focus | Bodyweight | Medium |
| Cable Rope Tricep Pressdowns | Controlled tension | Cable machine | Medium |
| Skull Crushers | Lateral & long head | Dumbbells/Barbell | Harder |
Preparation — Warm-Up Before Tricep Workouts
Before performing tricep workouts, warm up to increase blood flow, decrease injury risk, and enhance performance.
Beginner Warm-Up (5–8 minutes):
- Arm circles (forward/backward) – 60 seconds
- Light resistance band tricep extensions – 2 sets of 10
- Shoulder rotations – 60 seconds
- Light jogging or brisk walk – 2 minutes
A proper warm-up primes the nervous system and muscles for training, lowering injury risk.
1. Tricep Push-Ups (Bodyweight)
Why it works: Push-ups shift emphasis to the triceps when performed with a narrower hand position.
How to do it:
- Set hands shoulder-width or slightly narrower.
- Keep elbows close to your body.
- Lower chest toward floor.
- Push back up through palms.
Common mistakes:
- Flaring elbows outward
- Sagging hips or lifted tailbone
Beginner adjustment:
- Perform from knees instead of toes.
2. Bench Dips
Benefits: This classic tricep workout strengthens the lower triceps and can be done almost anywhere.
Execution:
- Sit at edge of bench or chair.
- Place hands beside hips, fingers forward.
- Slide hips off and lower body by bending elbows.
- Press up until elbows are straight.
Safety tip: Keep shoulders down and back.
3. Overhead Dumbbell Tricep Extension
Focus: Long head of the triceps.
Steps:
- Stand tall holding one dumbbell overhead.
- Keep elbows close to ears.
- Bend elbows to lower the weight behind your head.
- Extend back up.
This exercise is a favorite for isolating the long head of the triceps and improving range of motion.
4. Tricep Kickbacks
Target: Isolation and definition.
How to perform:
- Hinge at hips with dumbbells
- Keep upper arms steady
- Push weights back until arms are fully extended
Note: Keep wrist neutral and avoid swinging.
5. Close-Grip Push-Ups
By narrowing hand placement further than standard push-ups, you increase triceps activation. This is one of the most effective bodyweight tricep workouts for strength.
Execution:
- Hands directly under shoulders
- Elbows close to torso
- Controlled pace
6. Cable Rope Tricep Pressdowns
This machine-based tricep workout offers controlled tension and can be scaled by simply adjusting weight.
Steps:
- Stand facing cable machine
- Grasp rope with neutral grip
- Press down until arms are straight
- Slowly return
Expert tip: Pause at the bottom for added time under tension.
7. Skull Crushers
A beginner-friendly name but advanced movement — start with light weight and perfect form.
How to do it:
- Lie on bench
- Hold dumbbells/bars with arms extended
- Lower toward forehead, keeping elbows steady
- Press up
Caution: Keep movement slow and controlled.
How Often Should Beginners Do Tricep Workouts?
For most beginners, perform tricep workouts 2–3 times weekly on nonconsecutive days. Avoid training the same muscle group intensely on back-to-back days to allow recovery, a principle supported by fitness research.
Tips to Maximize Results
- Progress slowly: Increase weight or reps gradually.
- Focus on form: Good form yields better results and reduces injury risk.
- Combine with compound movements: Rows and presses train supporting muscles.
- Nutrition matters: Protein intake supports muscle repair.
For scientifically grounded resistance training guidance, refer to the American Council on Exercise’s library:
ACE Exercise Library — Triceps and Strength Training
Conclusion
Whether your fitness journey is just beginning or you’re seeking to improve arm strength, the 7 ultimate tricep workouts above offer a solid blueprint to build muscle safely and effectively. Start with easier variations like bench dips and push-ups, then progress to overhead extensions and pressdowns as strength improves.
Consistency, focus on form, and balanced programming will ensure long-term success without injury. Keep pushing, and your arm strength will ignite.
Frequently Asked Questions
1. What are the best beginner tricep workouts?
The most effective beginner tricep workouts include push-ups (narrow grip), bench dips, and overhead extensions, which build strength with minimal equipment.
2. How many times a week should I train triceps?
Aim for 2–3 sessions per week with rest days in between to allow muscle recovery.
3. Can I build triceps without weights?
Yes. Bodyweight tricep workouts like push-ups and dips effectively build strength, especially for beginners.
4. Why are tricep workouts important for overall strength?
Triceps contribute to pushing movements and improve upper body balance and joint stability, which supports presses and daily movements.
5. How long until I see results from tricep workouts?
With regular training, proper form, and nutrition, beginners can see noticeable strength and muscle changes in 4–8 weeks.
