Best Beginner Triceps Workouts
About
This workout is designed for beginners, focusing on simple yet effective movements using accessible equipment to ensure safety and adaptability.
Beginners typically have less than a year of experience, and the exercises here are ideal for learning while still providing a challenge.
The triceps muscle group, located on the back of your upper arm, plays a key role in arm extension and pushing movements.
Exercises such as Tricep Extensions and Close Grip presses effectively target this muscle group, contributing to balanced upper-body strength.
Workout 1
Triceps
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Generate My PlanWorkout 2
Triceps
Skullcrusher
15reps22.5lbs25reps22.5lbs35reps22.5lbs
Machine Tricep Dip
111reps65lbs211reps65lbs311reps65lbs
Machine Tricep Extension
18reps40lbs28reps40lbs38reps40lbs
Smith Machine Close-Grip Bench Press
112reps45lbs212reps45lbs312reps45lbs
Cable Tricep Pushdown
110reps40lbs210reps40lbs
Handle Band Tricep Extension
18reps28reps38reps
Workout 3
Triceps
Skullcrusher
15reps22.5lbs25reps22.5lbs35reps22.5lbs
Single Arm High Cable Tricep Extension
110reps30lbs210reps30lbs310reps30lbs
Single Arm Dumbbell Tricep Extension
18reps20lbs28reps20lbs38reps20lbs
TRX Tricep Extension
14reps24reps34reps44reps54reps
Mini Loop Band Tricep Press
18reps28reps38reps
Loop Band Single Arm Tricep Extension
18reps28reps38reps
The 15 Best Beginner Triceps Exercises
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Dip
SETS LOGGED2,690,853Triceps Strength92 mScoreTriceps
Dip (Parallel) BarDips 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
Dips are a bodyweight exercise that primarily targets the triceps. You lift and lower your body using your arms while keeping your core engaged.
Sets, Reps, Weight16reps26reps36reps2. 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, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs3. 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, Weight18reps25lbs28reps25lbs38reps25lbs4. Seated Tricep Press
SETS LOGGED4,537,026Triceps Strength98 mScoreTricepsDumbbellsThe 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
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.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs5. 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, Weight18reps28reps38reps6. Dumbbell Kickbacks
SETS LOGGED4,145,130Triceps Strength96 mScoreTricepsDumbbellsDumbbell 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
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.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs7. Machine Tricep Dip
SETS LOGGED1,285,047Triceps Strength89 mScoreTriceps
Tricep Dip MachineMachine 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
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.
Sets, Reps, Weight18reps55lbs28reps55lbs38reps55lbs8. Machine Tricep Extension
SETS LOGGED1,118,041Triceps Strength95 mScoreTriceps
Triceps Extension MachineThe 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
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.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs9. 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, Weight18reps40lbs28reps40lbs38reps40lbs10. Cable Tricep Pushdown
SETS LOGGED3,225,406Triceps Strength96 mScoreTriceps
Rope CableThe 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
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.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs11. Handle Band Tricep Extension
SETS LOGGED462,203Triceps Strength69 mScoreTriceps
Handle BandsThe Handle Band Tricep Extension is a simple exercise that focuses on strengthening your triceps. Using a resistance band allows you to control the tension and gradually increase the resistance for better results in muscle development.
How to do it
The Handle Band Tricep Extension is a simple exercise that focuses on strengthening your triceps. Using a resistance band allows you to control the tension and gradually increase the resistance for better results in muscle development.
Sets, Reps, Weight19reps29reps39reps12. Single Arm High Cable Tricep Extension
SETS LOGGED352,773Triceps Strength85 mScoreTricepsRope CableThe 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
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.
Sets, Reps, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs13. Single Arm Dumbbell Tricep Extension
SETS LOGGED1,533,118Triceps Strength93 mScoreTricepsDumbbellsThe 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
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.
Sets, Reps, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs14. TRX Tricep Extension
SETS LOGGED171,055Triceps Strength39 mScoreTriceps
TRXThe TRX Tricep Extension is a bodyweight exercise using a TRX suspension system to strengthen the triceps while also improving core stability and balance. It's adaptable for all fitness levels, making it a great way to enhance muscle tone and endurance.
How to do it
The TRX Tricep Extension is a bodyweight exercise using a TRX suspension system to strengthen the triceps while also improving core stability and balance. It's adaptable for all fitness levels, making it a great way to enhance muscle tone and endurance.
Sets, Reps, Weight18reps28reps38reps15. Mini Loop Band Tricep Press
SETS LOGGED250,991Triceps Strength75 mScoreTriceps
Mini Loop BandsThe Mini Loop Band Tricep Press is an exercise that uses a resistance band to strengthen your triceps muscles. It’s an easy and efficient workout you can do at home or in the gym to improve muscle endurance and strength.
How to do it
The Mini Loop Band Tricep Press is an exercise that uses a resistance band to strengthen your triceps muscles. It’s an easy and efficient workout you can do at home or in the gym to improve muscle endurance and strength.
Sets, Reps, Weight18reps28reps38reps
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