Everyone knows that when you start talking about change, being able to take that first step is always the hardest part!
It’s no different for beginners trying to build a specific area of muscles, in this case building triceps. You gotta start somewhere…right?
Everyone talks about building muscle but most folks don’t have what it takes to achieve their desired look or they just simply don’t know where to start.
One of the most significant problems is that beginners start with great enthusiasm make a lot of mistakes along the way, and they then tend to get frustrated; which is understandable. Wanting to do something but not knowing where to start is enough to want to make anyone want to throw in the towel. Most of you know what I’m talking about because you’ve been there before; heck some of you are there NOW! But don’t fret, help is here!
There are an enormous amount of triceps exercises for beginners, and some of them are more effective than others. Beginners usually do not need much resistance training to build triceps, and the biggest danger is often overtraining.
However, the key to success for beginners is simplicity and effectiveness. Building a good foundation is the key as well as learning to perform exercises with proper form and technique.
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The triceps muscle makes up a substantial portion of the arm; it’s the larger part of your arm that works with your back muscles to extend your arm so that typical day to day functions, like opening and closing the car doors, are possible.
To get bigger, more defined arms, you’ll need to make sure you’re working your triceps muscle adequately on arm day. This article will talk about some of the best triceps exercises for Beginners.
Triceps Pushdowns
Standing in the upright position grab the pulley with an overhand grip.
NOTE: Your palms should be facing downward
Slightly tilt your body forward, making sure to keep your arms as close to your body as possible, and your feet are planted.
NOTE: Your forearms should be facing the pully at this point.
Making sure your grip is firm, using only your tricep muscles to assist, bring the pulley down until it touches the front of your thighs. Your arms should be extended to capacity at this point. Make sure your upper body and arms remain stationary. You should only be moving your forearms.
Hold this position for a couple of seconds before bringing the pulley back to the starting position.
10x / 3 sets
Lying Triceps Press
Lying flat (either on the floor or a bench; I prefer the floor), using an E-Z bar behind your head.
Start by grabbing the bar using an overhand grip and raise it upward (arm’s length).
NOTE: E-Z bar should be in front of your body at this point, and your elbows should be tucked in.
Lower the weight until the bar is hanging right above your forehead while making sure to keep your upper body, arms and elbows stationary.
Return to start position.
10x / 3 sets
One Arm Triceps Dumbbell Extensions
Start from an upright position, standing straight, with a dumbbell you’re comfortable with lifting; your feet should be shoulder-width apart.
NOTE: Make sure your weight is comfortable, don’t grab more than you can lift.
Completely extend the dumbbell over your head.
In a semicircular motion, lower the dumbbell behind your head bringing your forearm and bicep as close to kissing one another as possible.
Raise the dumbbell and return to the starting position.
10x / 3 sets
There it is! Three of the best triceps exercises for beginners. Perform these exercises with various weights, in multiple reps, and orders, and you’ll start to see improvements in your arm size and muscle definition. The trick with getting triceps for beginners is to do them in small sessions. Do not overload yourself!
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