Best Beginner Triceps Workouts To Get Lean And Burn Fat

The Bench Dip is a simple bodyweight exercise that mainly works your triceps. It’s easier than regular dips because your feet stay on the ground, making it perfect for beginners to build strength towards full dips.

How to do it

1. Sit on a bench with your hands next to your hips, palms down.
2. Move your body forward, lowering your hips off the bench while keeping your feet on the ground.
3. Bend your elbows and lower your hips until your upper arms are parallel to the ground, keeping your chest up.
4. Push back up by extending your elbows to return to the starting position.

Dips are a bodyweight exercise that primarily targets the triceps. You lift and lower your body using your arms while keeping your core engaged.

How to do it

1. Hold onto the dip bars with straight arms and slightly bent elbows.
2. Suspended above the ground, brace your core and keep your back straight.
3. Lean your body forward slightly and pull your elbows down to lower yourself.
4. Keep your elbows close to your sides until they reach a 90-degree angle.
5. Push back up to straighten your arms and return to the starting position.

Dumbbell Kickbacks are a great exercise for beginners to strengthen the triceps. Using dumbbells helps ensure you work each arm evenly. This exercise can also be adjusted for more challenge as you progress.

How to do it

1. Stand with feet hip-width apart and knees slightly bent.
2. Hold a dumbbell in each hand and hinge forward at your hips until your torso is at a 45-degree angle, keeping your back straight.
3. Bend your elbows and position your arms behind you, so dumbbells are under your elbows.
4. Push the dumbbells back by straightening your arms, squeezing your triceps at the end of the movement.
5. Pause briefly, then slowly return to the starting position while keeping tension in your triceps.

The Dumbbell Skullcrusher is a great exercise for strengthening your triceps. Using dumbbells helps ensure both arms work equally and adds a challenge to your stability.

How to do it

1. Lie on your back on a bench with your shoulder blades squeezed together and feet flat on the floor.
2. Ensure the bench supports your head, shoulders, and hips.
3. Hold dumbbells above your shoulders with palms facing each other and elbows slightly bent.
4. Engage your core and lower the dumbbells behind your head by bending your elbows, keeping your upper arms stable.
5. When the dumbbells are just above your forehead, exhale and lift them back to the starting position.

The Seated Tricep Press is an exercise that strengthens your triceps by using a dumbbell. It helps improve your range of motion by pressing the weight overhead, adding variety to your workouts.

How to do it

1. Sit upright on a bench with your feet shoulder-width apart.
2. Hold a dumbbell vertically at chest height with palms facing up.
3. Brace your core and press the dumbbell overhead, keeping elbows forward.
4. Lower the dumbbell behind your head until your forearms touch your biceps.
5. Lift the dumbbell back to the starting position.

Skullcrushers are a triceps exercise performed while lying on a bench. This movement focuses on isolating the triceps and can be done with an EZ-Bar for better grip and stability.

How to do it

1. Lie back on a bench, keeping your shoulder blades squeezed and your heels flat on the ground.
2. Ensure the bench supports your head, shoulders, and buttocks at all times.
3. Hold the EZ-Bar above your shoulders with hands shoulder-width apart.
4. Keep your upper arms still and bend your elbows to lower the bar just above your forehead.
5. Exhale as you extend your arms to lift the bar back to the starting position.

The Cable Tricep Pushdown is an exercise that works the triceps, the muscles at the back of your arms. Using a flat bar allows you to keep your palms facing down, helping to stabilize your wrists as you perform the move.

How to do it

1. Set the pulley to the highest position with a straight or angled bar attached.
2. Grip the bar with your palms facing down and elbows bent at 90 degrees, close to your body.
3. Keep your core tight and your shoulders back.
4. Push the bar down by extending your elbows, keeping them close to your sides until your arms are straight.
5. Return to the starting position by bending your elbows back.

Machine Tricep Dips are a beginner-friendly exercise that focuses on strengthening your triceps using a machine. The machine provides stability, making it easier to concentrate on the movement without worrying about balance. This exercise is ideal for building muscle and preparing for bodyweight dips.

How to do it

1. Sit upright in the tricep dip machine, pressing your lower back and shoulders against the back pad.
2. Grab the handles with your palms facing in and elbows bent at 90 degrees.
3. Keep your elbows close to your body and extend your arms.
4. Slowly return to the starting position by bending your elbows.

The Machine Tricep Extension is an exercise that focuses on strengthening your triceps. Using a machine helps stabilize your movement, ensuring that only your triceps are engaged while keeping your elbows steady against the pad.

How to do it

1. Sit up straight in the machine with your arms resting on the pads.
2. Grab the handles with your palms facing in (neutral grip).
3. Keep your upper arms parallel in front of your shoulders.
4. Extend your elbows to lower the handles, keeping your upper arms on the pad.
5. Before fully extending your elbows, return the handles to the starting position.

The Single Arm High Cable Tricep Extension targets the triceps for better arm definition. Using the cable machine allows for a full stretch of the tricep muscles, promoting growth and strength.

How to do it

1. Stand with your back to the cable machine in a staggered stance, with your active arm aligned with the cable.
2. Grab the handle with one hand, keeping the cable over your shoulder.
3. Push the handle forward, fully extending your arm while keeping your elbow and shoulder locked in place.
4. Pause at the end, feeling the tension in your tricep.
5. Slowly let the handle return to the starting position, maintaining good posture and engagement in your core.

The Single Arm Dumbbell Tricep Extension is an exercise that focuses on your triceps using only one arm. This helps improve strength balance between both sides while challenging your stability.

How to do it

1. Sit on a bench with a strong core.
2. Hold a dumbbell in your left hand with your palm facing forward, lifting it over your left shoulder.
3. Keep your upper arm straight up and bend your elbow to lower the dumbbell behind your head.
4. Lower until your forearm touches your bicep, then lift it back to the starting position.
5. Repeat on the opposite side with your right arm.

The Lateral Cable Tricep Extension is an exercise that focuses on strengthening the triceps using a cable machine. It allows for controlled movement and targets each arm individually, helping to balance strength on both sides.

How to do it

1. Stand next to a cable machine with the cable set below shoulder height.
2. Hold the cable handle with your outer hand, palm facing your chest.
3. Keep your forearm parallel to the ground and extend your elbow, moving the cable away until it's level with your shoulder.
4. Slowly return to the starting position and repeat on the other side.

The Cobra Triceps Extension is a bodyweight exercise that helps strengthen your triceps while improving your push-up form. It's ideal for beginners looking to build up their arm strength without needing equipment.

How to do it

1. Lie face down on the ground with your hands shoulder-width apart.
2. Push through your palms to lift your torso off the ground, keeping your hips down.
3. Hold at the top for a moment, feeling the tension in your triceps.
4. Lower your torso back to the ground slowly, maintaining tension in your triceps.
5. Keep your elbows close to your body throughout the movement.

The Standing Dumbbell Tricep Extension is an exercise that strengthens your triceps while standing, adding a bit of instability to the movement. This variation helps improve overall strength and is great for beginners wanting to enhance their arm strength.

How to do it

1. Hold the head of a dumbbell with both hands, palms facing each other.
2. Stand with feet hip-width apart and slightly bend your knees.
3. Raise the dumbbell behind your head, with palms facing up.
4. Engage your core and keep your back straight.
5. Extend your arms to lift the dumbbell overhead, keeping your wrists straight.
6. Pause for a moment at the top.
7. Slowly lower the dumbbell back behind your head, maintaining tension in your triceps.

The Assisted Dip is a modified version of the standard dip, designed for beginners. It primarily works the triceps and provides support by using a counterweight, making it easier to maintain balance and focus on the movement.

How to do it

1. Grab the dip bars with your arms straight.
2. Kneel on the assisted dip machine pad and engage your core.
3. Lean slightly forward and keep your shoulders back.
4. Bend your elbows to lower your body until they are at a 90-degree angle.
5. Push back up to the starting position by straightening your elbows.