Best Beginner Triceps Workouts With Flat Bench
About
This workout is designed to help beginners effectively target their triceps using a flat bench.
The bench functions as a supportive platform for performing various exercises by enhancing stability and posture.
Beginner-friendly routines prioritize safety, simplicity, and effective movement patterns to ensure proper form and steady progress.
The triceps, located on the back of the upper arm, play a crucial role in elbow extension and pushing actions.
By introducing manageable weights and controlled repetitions, you can build strength and confidence in your fitness journey.
The 4 Best Beginner Triceps Exercises with Flat Bench
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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Dumbbell Skullcrusher
SETS LOGGED5,879,914Triceps Strength98 mScoreTriceps
Dumbbells
Flat BenchThe 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
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.
Sets, Reps, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs2. Skullcrusher
SETS LOGGED2,594,390Triceps Strength97 mScoreTriceps
EZ BarFlat BenchSkullcrushers 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
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.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs3. Bench Dip
SETS LOGGED3,752,525Triceps Strength93 mScoreTricepsFlat BenchThe 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
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.
Sets, Reps, Weight18reps28reps38reps4. Smith Machine Close-Grip Bench Press
SETS LOGGED281,862Triceps Strength64 mScoreTriceps
Smith MachineFlat BenchThe Smith Machine Close-Grip Bench Press is a safe way to strengthen your triceps, chest, and shoulders. This exercise focuses on your triceps, helping to build arm strength and muscle definition, making it great for beginners and experienced lifters alike.
How to do it
The Smith Machine Close-Grip Bench Press is a safe way to strengthen your triceps, chest, and shoulders. This exercise focuses on your triceps, helping to build arm strength and muscle definition, making it great for beginners and experienced lifters alike.
Sets, Reps, Weight18reps40lbs28reps40lbs38reps40lbs
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Alternative Beginner Triceps Workouts
Alternative Triceps Workouts with Flat Bench
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