Strong triceps are essential for getting well-defined arms and generally boosting strength from the waist up. The muscles at the back of the upper arm help perform most pushing exercises and will visibly lift an individual’s gym performance. This article introduces a beginner’s comprehensive workout for the triceps. So, let’s get into this.
Why Should You Focus on a Triceps Workout?
- Defines the Arms Better
Developing solid triceps will help your arms look better: firmer, more toned, and more muscular. This is very important if you desire a proportional physique. - Functional Strength
Many functional activities, including pushing, lifting, and throwing, require strong triceps. So, good definition and development directly impact the functionality of many sports and everyday activities. - Reducing Injury
Strength training in the triceps helps stabilize the shoulder joints. This lowers the risk of acquiring an injury while performing physical exercises.
Getting Set for Your Activity
Necessary Equipment
Before going to the gym or indulging in an exercise regimen, make sure you have the following:
- Comfortable Exercise Clothing: Wear breathable, loose, flexible clothing.
- A Good Pair of Sneakers: Use athletic shoes that enable you to balance and stay put.
- A Hydration Source: Do drink water during your exercise program.
Warm-Up (5 to 10 Minutes)
A proper warm-up is essential for muscle preparation:
- Cardio: 5 minutes on a treadmill or stationary bike for heart rate elevation
- Arm Circles: Perform 1 minute of quick arm circles to get your shoulders loose
- Light Dumbbell Extensions: 2 sets of 10 reps with a lightweight to activate the triceps.
Tricep Workout for Beginners
This entire workout should be done no more than two times per week on non-consecutive days.
- Tricep Dips
- Sets: 3
- Reps: 8-10
- Instructions: Use a stable chair or bench. Position your hands outside of your hips while seated. Lower your body by flexing your elbows to around 90 degrees, then push back up.
- Overhead Dumbbell Tricep Extensions
- Sets: 3
- Reps: 10-12
- Instructions: Stand or sit holding a dumbbell above your head in both hands. Bend at the elbows to lower the weight behind your head, then raise it back to the starting position.
- Close-Grip Bench Press
- Sets: 3
- Reps: 8-10
- Instructions: Lie on a flat bench, holding a barbell with hands closer than shoulder width. Bring the barbell down to your chest and press it upwards.
- Tricep Kickbacks
- Sets: 3
- Reps: 10-12
- Instructions: While holding a dumbbell in each hand, bend at your waist, then extend your arms backward near your body, unbending the elbows. Return to the starting position.
- Skull Crushers
- Sets: 3
- Reps: 10-12
- Instructions: Lie flat on a bench while holding a dumbbell in each hand. Bend your elbows to let the weights down towards your forehead, then push back up.
- Rope Pushdowns
- Sets: 3
- Reps: 10-12
- Instructions: Perform this exercise using a cable machine with a rope attachment. Keep your elbows by your torso and pull the rope down, then return to the starting position.
- Plank to Push-Up
- Sets: 3
- Reps: 8-10
- Instructions: Get into a plank position, keep your hands beneath your shoulders. Transition to a push-up position by placing one hand on the ground at a time, keeping your triceps tight to the body the whole way down.
Cool Down and Recovery
It is vital to cool down post-workout.
- Overhead Tricep Stretch: 30 seconds per side
- Cross-Body Shoulder Stretch: 30 seconds per side
- Foam Rolling: Roll out sore spots in arms and shoulders for 5-10 minutes.
Practical Tips for Successful Training
- Form is Everything
The proper form allows for the most gains and prevents injury. Begin with a lighter weight to ensure you get your form first. - Hydrate
Drink plenty of water before, during, and after exercising. - Listen to Your Body
If something hurts—not from fatigue—stop and reevaluate your form or lighten your weights. - Progressive Overload
Gradually progress in either adding weights or repetitions to keep challenging your muscles.
Good Nutrition for Quick Recovery
Your workout for triceps will have to be accompanied by a properly balanced diet that includes:
- Protein: Lean meats, fish, eggs, and plant-based proteins will enable your muscles to recover faster.
- Healthy Fats: Nuts, avocados, and olive oil contribute to overall health.
- Complex Carbs: The kind available in fruits, veggies, and whole grains serve up sustained energy.
Avoiding Common Workout Mistakes
- Avoid Overtraining
Give sufficient time for recovery between workouts; otherwise, it will lead to fatigue and injury. - Maintain Good Form
Always maintain good form in training rather than lifting heavy weights. This will help you avoid injury while maximizing the effectiveness of your workout. - Consistent Progression
Gradually up the challenge level in your workouts so that you see consistent improvement, keeping your interest piqued.
