{"id":14420,"date":"2025-05-08T00:00:03","date_gmt":"2025-05-08T00:00:03","guid":{"rendered":"https:\/\/fitolympia.com\/?p=14420"},"modified":"2025-05-08T18:07:57","modified_gmt":"2025-05-08T18:07:57","slug":"the-10-best-triceps-exercises-for-beginners","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/the-10-best-triceps-exercises-for-beginners\/","title":{"rendered":"The 10 best triceps exercises for beginners"},"content":{"rendered":"\n<p><em>The secret to bigger arms is to work both the bi&#8217;s and the tri&#8217;s.<\/em><\/p>\n\n\n\n<p>When most\u00a0beginner lifters\u00a0think about\u00a0building their arms, the biceps seem to get all the love. And while being able to pop an\u00a0impressive upper-arm\u00a0peak is nice, the real mass magic comes from doing tricep exercises.<\/p>\n\n\n\n<p>\u201cThe\u00a0triceps\u00a0are the bigger muscle group of the arm, taking up approximately two-thirds of the girth and forming the classic horseshoe shape in the back of the arm,\u201d says\u00a0<a rel=\"noreferrer noopener\" href=\"http:\/\/www.mikeclancytraining.com\/\" target=\"_blank\">Mike Clancy, C.S.C.S.<\/a>, a New York City-based personal trainer. \u201cAs there are three heads (long, lateral, and medial) to the triceps, they need to be stressed with a combination of angles, volume, and intensity, which is why wrist position,\u00a0elbow position, and arm position can dramatically change where the emphasis is placed on the triceps muscle group.\u201d<\/p>\n\n\n\n<p>Adds <em>Weight Training Without Injury:\u00a0<\/em>\u00a0\u201cGenerally speaking, you should spend at least half your\u00a0triceps workout\u00a0training the long head, which crosses the shoulder joint. Exercises that target the long head generally have your elbows near your head, like overhead exercises.\u201d<\/p>\n\n\n\n<p>When starting your triceps plan, you want to incorporate both heavy-lifting tricep exercises and\u00a0high-volume\u00a0ones. \u201cTriceps need a lot of stress\u2014four sets of eight reps simply ain\u2019t gonna cut it,\u201d Clancy says. \u201cAn exerciser should aim to accumulate at least 100 total reps within 30 minutes.\u201d<\/p>\n\n\n\n<p>Here are 10 classic, tried-and-true triceps moves every beginning lifter should know.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/12\/Chris-Bumstead-Doing-Skull-Crusher-With-Barbell-Weight.jpg?w=800&amp;quality=86&amp;strip=all\" alt=\"Professional bodybuilder Chris Bumstead working out his triceps with the barbell skull crusher exercise\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Skull Crusher<\/h2>\n\n\n\n<p>\u201cThis exercise targets the long head of the triceps, which tends to be neglected\u2014hence, it\u2019s one of my\u00a0favorite barbell exercises,\u201d Straub says. \u201cFor the best results, your palms should be facing toward you\u2014not away, as commonly done.\u201d<\/p>\n\n\n\n<p>Start this classic heavy-lifting move by lying on your back on a bench, grasping a barbell with a close grip just above your forehead, elbows bent so upper arms are perpendicular to the ceiling. With control, straighten your arms so the weight is over your chin; then bent to return to the start.<\/p>\n\n\n\n<p>2 OF 10<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2017\/09\/1109-triceps-pullover.jpg?w=800&amp;quality=86&amp;strip=all\" alt=\"Bodybuilder and fitness model doing a arms workout routine with the tricep exercises\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Triceps Pullover<\/h2>\n\n\n\n<p>Like the skull crusher, this movement begins behind the head.<\/p>\n\n\n\n<p>\u201cThis exercise is\u00a0mainly for stretching\u00a0the triceps (specifically the long head), which is a necessary step for an ideal triceps workout,\u201d says Straub, who likes to alternate this with the skull crusher as a superset.\u00a0<\/p>\n\n\n\n<p>3 OF 10<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2020\/02\/Female-In-Gym-Gear-Performing-Seated-Overhead-Tricep-Extension-Dumbbell.jpg?w=800&amp;quality=86&amp;strip=all\" alt=\"Fit female working out her upper body and arms with the tricep exercise the seated overhead dumbbell tricep extension\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Seated Overhead Dumbbell Extension<\/h2>\n\n\n\n<p>Another move that targets the long head, Straub suggests doing one arm at a time for the best results. Sitting up, grasp a dumbbell in each hand (or one in both),\u00a0upper arms\u00a0perpendicular to the ceiling, elbows fully bent. Straighten your arm(s) without changing the position of your upper arms. Re-bend to return to start.<\/p>\n\n\n\n<p>4 OF 10<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2018\/02\/Triceps-Kickback.jpg?w=650&amp;quality=86&amp;strip=all\" alt=\"Fitness model and bodybuilder working out his arms with a tricep exercises the tricep kickbac\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Standing Triceps Kickbacks<\/h2>\n\n\n\n<p>\u201cThis is one of my favorite exercises for the medial\/lateral heads of the triceps,\u201d Straub says. From a standing position, hold the dumbbells at your sides and hinge at the waist with soft knees, as if you\u2019re at the bottom of a\u00a0deadlift. Start with your upper arms parallel to your torso and arms bent. Straighten your arms and raise them up so they break the plane of your back. Come back to the start.<\/p>\n\n\n\n<p>5 OF 10<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2020\/02\/cable-overhead-triceps-extension.jpg?w=800&amp;quality=86&amp;strip=all\" alt=\"cable overhead triceps extension\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Cable Rope Overhead Triceps Extension<\/h2>\n\n\n\n<p>This move, when done correctly, both stretches and strengthens the long head of the triceps, says Straub. Raise the cable up to the top with the double-handled rope attached. Facing away from the machine, grab the rope and hinge at the waist, with arms bent, and hands behind your head. Straighten your arms up alongside your ears, maintaining your torso angle. Re-bend the arms with control to return to the start.&nbsp;<\/p>\n\n\n\n<p>6 OF 10<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2020\/02\/Man-With-Muscular-Arms-Working-Out-And-Doing-Tricep-Exercises.jpg?w=800&amp;quality=86&amp;strip=all\" alt=\"man with muscular arms doing tricep exercises and workouts\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Cable Rope Triceps Pushdowns<\/h2>\n\n\n\n<p>This exercise targets the medial and lateral triceps heads, which makes it ideal to superset with the\u00a0overhead triceps extension, Straub says. Set still elevated to the top. Grasp either end of the rope, and set your elbow at right angles, alongside your waist. Press your arms to straight, bringing your hands to either side of your thighs. Control to return to the start position.<\/p>\n\n\n\n<p>7 OF 10<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2017\/07\/1109-triceps-dips-2.jpg?w=800&amp;quality=86&amp;strip=all\" alt=\"Muscular black man doing the bodyweight chest exercise the dip to build his chest muscles\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Dips<\/h2>\n\n\n\n<p>Only do these if you have good control of your shoulders\u2014dips done wrong can cause serious shoulder strain. It\u2019s safest to do them with a neutral grip on parallel bars; the short floor-resting ones are best if you need to have your feet on the ground to lessen the load.&nbsp;<\/p>\n\n\n\n<p>Grasp the bars, arms long alongside your torso, shoulders down your back. (If using low bars, pike at the waist so your legs are straight, resting on your heels in front of you.) Bend your elbows back behind you and press to come back to straight.<\/p>\n\n\n\n<p>8 OF 10<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/06\/Close-Grip-Bench-Juan-Morales.jpg?w=800&amp;quality=86&amp;strip=all\" alt=\"Bodybuilder Juan Morales working out his chest with a close grip barbell bench press exercise\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Close-grip Bench Press<\/h2>\n\n\n\n<p>Yep, this \u201cchest\u201d exercise is great for the tri\u2019s, too. The trick to work your triceps harder is to keep your upper arms tight into the torso.&nbsp;<\/p>\n\n\n\n<p>Using a barbell or dumbbells, lie on your back on a bench, with elbows right along your sides. Press straight up, weight above pecs, then lower to the start position.<\/p>\n\n\n\n<p>9 OF 10<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/10\/Man-With-Beard-Doing-Half-Pushup.jpg?w=800&amp;quality=86&amp;strip=all\" alt=\"Fit man with a beard doing a bodyweight workout and doing a half rep pushup exercise\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Pushups<\/h2>\n\n\n\n<p>The chest gets a major assist from the triceps in this gold-standard upper-body move, especially if you keep your hand position close to the chest and shoot your elbows straight back rather than flaring them to the sides. Think about pitching your chest forward to really put the onus on your tris.<\/p>\n\n\n\n<p>10 OF 10<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2017\/09\/1109-dive-bomber-yoga-upward-dog.jpg?w=800&amp;quality=86&amp;strip=all\" alt=\"Fitness couple doing dive bomber yoga pose\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Dive-bombers<\/h2>\n\n\n\n<p>Consider this one \u201cadvanced beginner\u201d. This modified pushup makes the triceps work hard to stabilize the body. From high plank position, pike your hips up, then bend your elbows back as you pitch your head down and forward, as if you were diving under a low barrier. Press your arms straight to come back to the top.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The secret to bigger arms is to work both the bi&#8217;s and the tri&#8217;s. When most\u00a0beginner lifters\u00a0think about\u00a0building their arms, [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":14423,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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