Best Beginner Triceps Workouts With Weight Machines

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 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

1. Lie on a bench and squeeze your shoulder blades together. Keep your heels flat on the floor.
2. Ensure the bench touches your head, shoulders, and butt throughout the exercise.
3. Position the Smith Machine bar over your lower chest and grip it with your hands directly above your shoulders.
4. Brace your core, unhook the bar, and lower it to your chest by bending your elbows.
5. Gently touch your chest with the bar, then exhale and push it back to the starting position.

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.