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The Best Tricep Exercises for Beginners

If you're looking to add some muscle definition to your upper arms, then this 8-Week workout plan shall be your best bet. It is super easy, quick, and efficient.

Mark Robertson
The Best Tricep Exercises for Beginners
Table Of Contents

Most people believe that the biceps are the most important muscle group in the arm. However, the triceps actually make up a larger percentage of your upper arm mass. Therefore, if you want to achieve proportionate and impressive arms, you need to focus on developing your triceps muscles.

Fortunately, there are many different exercises that you can do to work out your tricep muscles, even if you're a beginner. In this article, we'll introduce some of the best tricep exercises and workouts for beginners. With consistency and dedication, you'll be able to achieve strong and defined triceps in no time!

Workout Summary

Main Goal

Build Muscle

Workout Type

Single Muscle Group

Training Level


Program Duration

12 Weeks

Days Per Week


Time Per Workout

30-45 Minutes

Equipment Required

Barbell, Bodyweight, Cables

Target Gender

Male Female

Recommended Supplement

Intra Workout

Creatine Powder

Whey Protien Powder

Benefits of a Tricep Workout

As we mentioned earlier, the triceps make up a larger percentage of your upper arm mass than the biceps. In fact, they're responsible for about two-thirds of the muscle mass in your arms.

Strong tricep muscles are important for many everyday activities, such as opening a jar or pushing open a door. They also play an essential role in more strenuous activities, such as swimming, weightlifting, and push-ups.

Having strong tricep muscles can also help improve your posture and alleviate pain in the neck and shoulders. Therefore, it's well worth taking the time to focus on developing these muscles!

In addition to the everyday benefits of having strong tricep muscles, there are also many other advantages to working out your triceps regularly.

Regular tricep workouts can help:

1. Improve Your Upper Body Strength

One of the main benefits of working out your triceps is that it can help improve your upper body strength. This is because the triceps are responsible for extending the elbow, which is one of the main motions involved in pushing.

As you work on developing your triceps muscles, you'll notice that you gradually become stronger and better able to perform activities that require upper body strength, such as push-ups, pull-ups, and lifting weights.

2. Increase Muscle Definition in Your Arms

In addition to improving your upper body strength, regular tricep workouts can also help increase muscle definition in your arms. When you work out your triceps, you're essentially breaking down muscle tissue and then allowing it to rebuild itself stronger than before.

Over time, this process can lead to an increase in muscle definition and size, giving you the defined and impressive arms that you're looking for.

3. Boost your Metabolism and Help You Burn More Calories

Another great benefit of working out your triceps is that it can help boost your metabolism and help you burn more calories. This is because when you build muscle, your body needs to use more energy (in the form of calories) to maintain it.

Rest metabolism increases with more muscles in the body, and you will be expending calories even when you are just lazing around.

So, if you're looking for a way to boost your metabolism and burn more calories, working out your triceps is a great place to start!

4. Enhance Your Coordination and Balance

Finally, regular tricep workouts can also help enhance your coordination and balance. The triceps play an important role in stabilizing the shoulder joint.

As you strengthen your triceps muscles, you'll notice that your coordination and balance gradually improve. This can be beneficial for activities that require a lot of arm movement, such as swimming, weightlifting, and tennis.

Workout Description

This is a simple and precise workout for beginners wishing to build arms that are the envy of the town and add significantly to the strength and stability of the whole body. The exercises included in the plan are fewer in number but yield excellent results if done correctly and consistently.

Triceps are relatively easier to build with exercises. With these simple exercises, you can build your triceps to a significant extent because these exercises target all three heads of the muscles.

Do not forget to warm up before you start every week. Warm your body up with weights (less than those you will workout with).

One important thing about the workout is that the exercises require meticulous attention so that you perform these properly if you want to reap the full benefits.

Keep an eye on your own improvement every week. Try to get the hang of things and perform these moves with proper form.

The workout is a very easy workout plan with three isolation exercises. It is to be done only once a week and the rest of the week is dedicated to adequate muscle recovery. 

It is suitable for beginners who still have to learn quite a lot about strength and weight training. The exercises are few and easy, but there is no compromise on efficacy.

8-Week Workout Plan for Beginners




Close Grip Bench Press



Tricep Pushdowns



Diamond Push Ups




In conclusion, there are many benefits to working out your triceps regularly. Some of these benefits include improved upper body strength, increased muscle definition, enhanced coordination and balance, and a boosted metabolism. You will have strong and sturdy arms without much grind and hustle. This workout is simple, precise, easy and you need to hit the gym just once a day for it. Building triceps will be fun with this routine.

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Mark Robertson

Mr. Robertson is a competent writer, and speaker who specializes in helping families transition to plant-based lifestyles. He believes awareness, evidence-based information, and humor are three key ingredients for leading a healthy life.

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