When most people think of strong arms, they often focus on biceps. But here’s the truth: your triceps make up nearly 70% of your upper arm mass. That means if you want bigger, more defined arms, working on your triceps is essential—especially if you’re just starting out. And people also think Triceps workout plan for beginners. We will share Triceps workout plan for beginners in this article.
Such as in this guide, we’ll walk you through a step-by-step triceps workout plan for beginners that’s easy to follow and delivers results. Whether you’re training at home or hitting the gym, you’ll find a variety of beginner triceps exercises tailored for your fitness level.
Why You Should Train Your Triceps
The triceps brachii is a three-headed muscle located at the back of your upper arm. Such as its main role is to extend the elbow, which means it’s involved in all pushing movements—like bench pressing or push-ups. Strong triceps help such as:
- Improve upper body strength
- Enhance your pushing power (for sports or lifting)
- Create arm definition and size
- Support better form in chest and shoulder workouts
Ignoring triceps can lead to muscular imbalances and missed gains.
Triceps Anatomy (Briefly Explained)
To better target your triceps, it helps to know the three heads:
- Long Head – Such as runs along the back of your arm and is best activated during overhead exercises.
- Lateral Head – The outer portion of the triceps, visible when flexing.
- Medial Head – Located beneath the long and lateral heads, it aids with elbow extension.
Such as an effective triceps workout plan for beginners should target all three heads for maximum growth and symmetry.
Warm-Up (5 Minutes)
Such as before jumping into exercises, warm up to prevent injury and activate the muscles.
- Arm Circles (30 sec each direction)
- Shoulder Rolls (30 sec)
- Push-Ups (modified or standard, 2 sets of 10)
- Triceps Stretch (30 seconds per arm)
Triceps Workout Plan for Beginners:At Home or Gym
1. Bench Dips (Bodyweight / Chair Dips)
Equipment: Chair or low bench
Reps: 3 sets of 8–12
How to:
- Such as sit on a bench, hands gripping the edge next to your hips.
- Slide your hips forward and lower yourself by bending your elbows.
- Push back up using your triceps.
Tips: Such as keep your back close to the bench. For less intensity, keep feet bent.
2. Overhead Dumbbell Extension
Equipment: One dumbbell (or water bottle)
Reps: 3 sets of 10–12
How to:
- Such as hold a dumbbell with both hands above your head.
- Lower it behind your head, keeping your elbows close to your ears.
- Such as extend your arms to return to the top.
3. Close-Grip Push-Ups
Equipment: None
Reps: 3 sets to failure
How to:
- Get into a standard push-up position but place hands closer (just under your chest).
- Lower yourself slowly and push back up.
Beginner Tip: Such as do on your knees if regular push-ups are too hard.
4. Dumbbell Kickbacks
Equipment: Such as two light dumbbells or household items
Reps: 3 sets of 12–15
How to:
- Hinge forward at the waist, elbows bent at 90°.
- Extend your arms back, squeezing the triceps.
- Such as slowly return to start.
Focus: Squeeze at the top for full triceps activation.
5. Triceps Stretch + Cool Down
Such as always finish with stretching to aid recovery and prevent stiffness.
- Overhead Triceps Stretch (30 sec per arm)
- Cross-Body Shoulder Stretch (30 sec per arm)
- Deep breathing
Sample Weekly Triceps Plan for Beginners
| Day | Focus |
|---|---|
| Monday | Triceps Workout + Light Cardio |
| Tuesday | Rest or light full-body mobility |
| Wednesday | Triceps Workout + Core |
| Thursday | Rest |
| Friday | Triceps Workout + Shoulder day |
| Saturday | Optional: Full-Body Stretching |
| Sunday | Rest |
Triceps Workout Tips for Beginners
Here are some beginner-friendly strategies to make the most of your training such as:
- Progress slowly: Start with bodyweight before adding resistance.
- Focus on form: Such as bad form leads to poor results and injuries.
- Mind-muscle connection: Concentrate on the triceps contracting.
- Consistency beats intensity: Stick to your plan 2–3x per week.
- Eat enough protein: Such as recovery and muscle growth depend on nutrition.
Triceps Workout at Home (No Equipment Needed)
1. Chair Dips
Reps: 3 sets of 10–15
Such as use a sturdy chair or low table.
- Sit and place your hands beside your hips on the edge.
- Such as slide off the chair and lower yourself until your arms form a 90° angle.
- Push back up using your triceps.
2. Close-Grip Wall Push-Ups
Reps: 3 sets of 12–20
- Stand facing a wall, place your hands close together at chest height.
- Lean in to perform a push-up against the wall.
- Such as keep elbows tight to the body to engage triceps more.
3. Triceps Push-Backs (Bodyweight)
Reps: 3 sets of 15
- Stand with feet shoulder-width apart, hinge at hips.
- Extend arms straight behind you and pulse backward 1–2 inches repeatedly.
- Such as keep arms straight and squeeze the triceps on every push.
4. Overhead Towel Extensions
Reps: 3 sets of 10–12
- Grab a rolled-up towel with both hands overhead.
- Mimic a dumbbell overhead triceps extension by bending elbows and extending back up.
- Add a water bottle in the towel for light resistance.
5. Isometric Arm Holds
Time: Such as 3 rounds of 30 seconds hold
- Such as raise your arms out behind you and hold them up, engaging your triceps.
- Squeeze and resist gravity—this builds endurance and muscle tone.
Triceps Workout Without Weights
1. Diamond Push-Ups
Reps: 3 sets of 8–12
- Get into a push-up position and place your hands close together under your chest, forming a diamond shape with your thumbs and index fingers.
- Lower your chest toward your hands, then push up, focusing on squeezing your triceps.
Tip: Such as do on your knees if standard push-ups are too challenging.
2. Triceps Dips (Using a Chair or Step)
Reps: 3 sets of 10–15
- Sit on a sturdy chair, place hands beside your hips, and slide forward.
- Such as lower yourself by bending the elbows, then press back up.
No chair? Such as use a low surface like stairs or even the floor with knees bent.
3. Wall Push-Ups (Close-Grip)
Reps: 3 sets of 12–20
- Face a wall and place your hands shoulder-height and close together.
- Lean into the wall and push back out, focusing on triceps engagement.
Such as great for absolute beginners or as a burnout finisher.
4. Bodyweight Triceps Extensions (on Floor)
Reps: 3 sets of 6–10 (advanced)
- Get on all fours. Such as lower your elbows toward the ground while keeping your hands still.
- Such as push back up by extending your elbows.
Warning: Such as this is harder than it looks—start slow.
5. Arm Pulses
Time: 3 rounds of 30 seconds
- Extend both arms straight behind you and pulse up and down slightly.
- Focus on the triceps contraction with each pulse.
Such as great for beginners or as a high-rep finisher.
Common Mistakes to Avoid
- Flaring elbows out – Such as this reduces triceps activation and adds shoulder strain.
- Using too much weight too soon – Leads to poor form and injury.
- Not training through a full range of motion – Such as limits growth potential.
- Skipping warm-ups or cooldowns – Increases injury risk.
Frequently Asked Questions
Can I train triceps every day?
No.Such as like any muscle, your triceps need time to recover. Training them 2–3 times a week is enough for beginners.
Do I need equipment to build triceps?
Not necessarily. Such as many triceps workout at home options like push-ups and dips can help you build strength without any gear.
How long does it take to see results?
With consistent workouts and good nutrition,such as you can start noticing results in 4–6 weeks.
