Why train your triceps
If you want stronger, more defined arms, a simple beginner tricep workout is one of the best places to start. Your triceps sit on the back of your upper arm and actually make up about two thirds of your total arm size, according to Men’s Health UK in 2025, so training them has a big visual payoff.
Stronger triceps help you with:
- Everyday pushing movements, like getting up from the floor or pushing a heavy door
- Big compound lifts, such as bench presses and pushups
- Better arm definition to balance your biceps
The good news is that beginner tricep workouts do not have to be complicated. With a couple of well chosen exercises and consistency, you can build strength and confidence in a matter of weeks.
How often you should train triceps
As a beginner, you do not need a high volume routine. In fact, starting too aggressively can slow your progress.
From the research:
- Aim for 6 to 9 total sets of triceps per week to build strength and size while still recovering well, as noted in an August 2024 article on gym-mikolo.com
- For each workout, 3 to 5 sets of triceps exercises is a solid framework
- If you are brand new, stay at the lower end of that range and build up slowly
- Always leave at least 48 hours of rest before training triceps again so the muscles can repair and grow
If you already do pushing movements like bench presses or pushups in your upper body days, you are hitting your triceps there too. In that case, adding just 2 to 3 sets of direct tricep work to each session is usually enough to start.
Warm up before your tricep workout
Before you jump into any beginner tricep workout, give your joints and muscles a few minutes of attention. This helps reduce your chance of injury and helps the exercises feel smoother.
Try this quick warmup:
-
2 to 3 minutes of light cardio
March in place, walk briskly, or pedal gently on a bike. -
Arm circles and shoulder rolls
- 10 circles forward and 10 backward
- 10 slow shoulder rolls up, back, and down
- Gentle tricep stretch
- Reach one arm overhead, bend your elbow so your hand reaches down your back
- Use the other hand to gently press the elbow back
- Hold for 10 to 15 seconds per side, keeping it light
If your workout includes a pressing movement like a close grip bench press, it is smart to do 2 lighter warmup sets before your heavier sets. This was specifically recommended in the research to prepare your muscles and lower injury risk.
Beginner tricep workout you can start today
The routine below is designed as a straightforward beginner tricep workout that you can do once per week on its own, or after your other upper body work. It targets all three heads of the triceps and only uses body weight and dumbbells.
If you are new to training, start with the lower end of the set and rep ranges. Focus on smooth, controlled movement rather than chasing heavy weights.
Workout overview
- Total frequency: 1 to 2 times per week
- Total working sets: 6 to 9 per week for triceps
- Rest between sets: 60 to 90 seconds
Sample routine
- Tricep dips on a chair or bench
- Dumbbell tricep kickbacks
- Overhead single arm dumbbell tricep extension
Start with:
- 2 sets of each exercise if you are very new
- 3 sets of each exercise if you have some experience
Aim for 8 to 12 reps per set. When you can do 12 reps comfortably with solid form, you can slowly increase the weight or add another set.
Exercise 1: Tricep dips (beginner friendly)
Tricep dips are a simple bodyweight move that primarily targets your triceps and also works your shoulders and chest. You only need a stable chair, bench, or step, which makes them ideal for a home based beginner tricep workout.
How to do a basic tricep dip
- Sit on the edge of a sturdy chair or bench with your hands next to your hips, fingers pointing forward.
- Walk your feet out and slide your hips just off the edge so your arms support your weight.
- Keep your shoulders down away from your ears and your chest open.
- Bend your elbows and lower your hips straight down, keeping your back close to the edge.
- Lower until your elbows reach about a 90 degree angle or as far as is comfortable.
- Press through your palms to straighten your arms and return to the starting position, without locking the elbows at the top.
Beginner variations to make dips easier
If full tricep dips feel too intense at first, you have options:
- Bend your knees instead of keeping your legs straight. This offers extra support and reduces stress on your shoulders.
- Limit your range of motion. Only lower partway and gradually increase your depth as your strength improves.
If you feel pain in your shoulders or elbows that does not ease with these adjustments, skip dips for now and substitute a different move such as pushups, as suggested in the research.
Form tips for safe dips
- Keep your shoulders relaxed and away from your ears
- Avoid leaning too far forward so your chest does not take over the movement
- Do not lock out your elbows at the top, this keeps tension on the triceps and is easier on your joints
- Move in a slow, controlled way rather than bouncing at the bottom
Start with 3 sets of 10 reps, as recommended in the research, then gradually add reps or sets over the coming weeks as you get stronger.
Exercise 2: Dumbbell tricep kickbacks
Dumbbell tricep kickbacks are a classic beginner friendly exercise that isolates the back of your arms. They can be done at home with a single pair of light dumbbells, which is one reason Men’s Health UK highlighted dumbbell tricep exercises as a great way to build arm mass without fancy equipment.
You can perform kickbacks with or without a bench.
How to do dumbbell kickbacks without a bench
- Stand with your feet hip width apart, holding a dumbbell in each hand.
- Hinge forward slightly at your hips, keeping your back flat and core engaged.
- Bend your elbows to about 90 degrees so the dumbbells are by your sides.
- Keeping your upper arms glued to your ribs, straighten your elbows to move the dumbbells back behind you.
- Pause briefly at the top and squeeze your triceps.
- Slowly return to the start position.
You can also do this one arm at a time with your free hand resting on a chair or bench for support.
Form cues for better results
- Keep your upper arms stable, only your forearms should move
- Do not swing the weights, use a controlled tempo
- Choose a weight that allows you to complete your reps with good form, but that still feels challenging by the last 2 to 3 reps
Kickbacks serve as an effective alternative to close grip pushups if body weight work feels too demanding at first, which was suggested in the research as a good finisher option.
Exercise 3: Overhead single arm tricep extension
The overhead single arm dumbbell tricep extension is another accessible move that fits well in a beginner tricep workout. You can do it seated or standing, and you only need one dumbbell.
The research notes that this exercise is especially effective at targeting your triceps and can stand in for pulley based tricep extensions if you do not have access to cable machines.
How to do overhead tricep extensions
- Sit or stand tall with your feet firmly planted.
- Hold one dumbbell in your right hand and press it overhead.
- Keep your bicep close to your ear and your core braced.
- Bend your elbow to slowly lower the dumbbell behind your head.
- Pause briefly when you feel a stretch in your tricep.
- Straighten your elbow to bring the dumbbell back overhead, focusing on squeezing your tricep at the top.
- Complete all reps on one side, then switch arms.
Safety and technique tips
- Avoid arching your lower back, keep your ribs down and core tight
- Use a weight you can control through the full range of motion
- Move slowly, especially near the bottom of the movement, to protect your shoulders and elbows
If you prefer to use two dumbbells and work both arms at once, you can, but many beginners find single arm work easier for keeping form tidy.
Extra dumbbell tricep exercises to try later
Once you are comfortable with your core beginner tricep workout, you can experiment with other beginner friendly options mentioned in the research, such as:
-
Close grip dumbbell bench press
Lie on a bench, hold dumbbells close together over your chest, keep your elbows close to your sides, and press up while squeezing your triceps. -
Dumbbell skullcrushers
Lie on a bench, extend the dumbbells above your chest, and lower them behind your head by bending your elbows. Keep a secure grip and avoid locking your arms. -
Dumbbell pullovers
Lie on your back, hold one or two dumbbells over your chest with straight arms, and lower them back in an arc behind your head. This move works your triceps along with other upper body muscles.
These variations are good options once your arms have adapted to the first few weeks of training.
How to schedule your beginner tricep training
To make steady progress without overdoing it, use the weekly volume guidelines from the research as your framework.
Here are two simple ways to structure your training:
Option 1: One dedicated tricep day
- Do the 3 exercise beginner tricep workout once per week
- Perform 2 to 3 sets per exercise, 8 to 12 reps
- Total: 6 to 9 sets of triceps in that one day
This is a good option if you like focusing on one area at a time.
Option 2: Add triceps to your upper body days
If you follow an upper and lower body split and already have pushing movements built in:
- At the end of each upper body day, add 2 to 3 sets of a tricep isolation exercise like kickbacks or overhead extensions
- Keep your total weekly tricep sets around 6 to 9 to avoid overtraining when you are just starting
- Make sure you leave 48 hours between sessions that include direct tricep work
Whichever structure you choose, prioritize consistency. A small routine that you repeat every week will beat a giant plan you only manage once or twice.
Key tips for safe and effective progress
Training is not just about the exercises themselves. A few simple habits will help you get more from every beginner tricep workout.
Focus on form first
- Start with lighter weights and fewer sets so you can learn the movement patterns
- Move slowly and with control, especially on the lowering phase
- Stop a set if your form starts to break down, even if you have reps left on paper
The research repeatedly emphasizes that proper form and technique are crucial for beginners to safely build strength.
Increase volume gradually
Once the routine feels comfortable and your recovery is good:
- Add 1 or 2 reps per set
- Or add 1 extra set for one of the exercises
- Or slightly increase the weight while keeping your reps the same
Avoid jumping from a few sets straight to a high volume plan. Gradual progression is what keeps your joints happy and your motivation high.
Prioritize recovery
To support your tricep growth and prevent overtraining:
- Keep at least 48 hours of rest between tricep focused workouts
- Stay hydrated during and after training
- Get enough sleep so your muscles can repair themselves
The research also highlights the importance of stretching before and after workouts to improve flexibility, ease muscle tension, and reduce injury risk. A short tricep and shoulder stretch routine at the end of your session goes a long way.
When to get extra guidance
If you feel unsure about your form or how to structure your routine, you do not have to figure it all out alone.
The research notes that:
- Personal trainers at local gyms can walk you through technique and build a beginner tricep workout tailored to you
- There are also online guides for at home tricep exercises if you prefer to train in private
Having an expert check your form even once can give you the confidence to keep going, especially with exercises like skullcrushers or bench dips where positioning matters.
Bringing it all together
A beginner tricep workout does not need complicated machines or a crowded gym. With bodyweight moves like tricep dips and simple dumbbell exercises such as kickbacks and overhead extensions, you can build stronger, more defined arms at your own pace.
To recap your plan:
- Aim for 6 to 9 tricep sets per week as a beginner
- Leave 48 hours between sessions that include triceps
- Start with 2 to 3 sets each of dips, kickbacks, and overhead extensions
- Focus on smooth, controlled form and gradual progression
- Stretch before and after, and give your body time to recover
Pick one exercise from this guide and try a single light set today. Getting started is the hardest part, and once you feel that first bit of tricep strength kicking in, building on it becomes much easier.
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