To build massive and muscular triceps you have to follow best triceps workout routines and specially if you are beginners then you might want to add more mass and muscle to your triceps, For those who are into bodybuilding they know how important is to have good muscular triceps as the increase the size of your biceps, biceps consist of small portion of your arms and mostly the triceps are which adds size to your arms so it’s very important to do best triceps workout routines to increase your biceps size and muscle mass

Must Read – Best Workout Routines For Beginners

In this post you will find some of the best triceps workouts and it’s suitable for all no matter you want to get bigger arms or you are in bodybuilding these triceps exercises are considered as best for optimum muscle mass triceps exercises

But to get that bigger and muscular triceps you have to train your triceps properly and with proper technique and this is very essential for beginners who just don’t know how to do triceps workouts in proper form so in this post I am going to share some top exercises for triceps as well as how to do them to get maximum muscle mass and size So below are 4 best triceps workout routines for beginners which are best for adding mass muscle and size to your triceps

Best Triceps Workout Routines For Beginners

1) Pulley or Cable Extension – 

Main target – Triceps (back of the upper arms).

Workout Technique –

Stand a foot or two back from the pulley, to avoid rubbing the cord on your face.
Feet shoulder width apart.
Grab bar or tricep rope attached to an overhead pulley.
Start with elbows bent at right angles.
Keep elbows close to the body at all times.
Keep your shoulders down.
Push the bar or pull the rope down.
Feel it in your triceps.
Return to starting position under control.

You can do 3 sets of 8 to 10 reps each for this triceps workout

2) Lying Triceps Extensions

Main target – triceps

Workout Technique- 

Grab an EZ curl bar or barbell with overhand grip and lie on a bench.
Hold the bar with straight arms directly over your head.
Keep elbows stationary while slowly lowering the bar just beyond your forehead.

Raise the bar to the starting position.
This workout can also be done with a bar attached to a low pulley machine.

You can do 3 sets of 8 to 10 reps for this tricep workout

3) French Press

Main target- the triceps.


Workout Technique –

Stand or sit erect on a bench .
Grab a barbell with both hands two hands width apart
Raise the weight above your head.
Keep your elbows close to the side of your head.
Lower the weight behind your neck until the elbows are bent at a 90 degree
Raise the weight above the head and repeat.

You can do 3 sets of 8 to 10 reps for this workout but make sure that you don’t take much heavy weight because you will not be able to do this exercise in proper form, it’s considered as one of the best exercise for triceps

4) Dumbbell Kick backs or Leaning Tricep Extensions
Main Target- triceps.

Workout Technique –

Grab a dumbbell with your right hand.
Lean on the bench with your left leg forward as shown in the above image.
Lean forward supporting yourself with your left arm
Start with your right forearm hanging straight down from your elbow.
Straighten your right arm rotating your forearm in a backward ark.
Once your arm is straight hold briefly and slowly lower your forearm back to the starting position.
Pay strict attention to proper technique. You probably need to start with less weight than you expect, in order to retain correct form.
When finished, switch arms and legs and repeat the exercise.

5) Triceps Dips Workout

Main Target- triceps

Workout Technique –

Grab the parallel dip bars or you can use the bench also to do this workout
Lift yourself so arms are fully extended
Slowly lower your body by bending your elbows until your upper arms are parallel to the floor.
Lift yourself to the starting position.

You can do 2 set of 8 to 10 reps for beginners but be careful while doing this exercise you have to balance yourself properly while performing this triceps workouts

Must Read – How to build muscle mass fast

So these are 4 best triceps workout routines for beginners to build muscle mass in their triceps and increase their size Also there are many more exercises for triceps but these are most popular and best workouts for triceps which give more better results in terms of size and muscle mass, if you like this post please share and don’t forget to subscribe to get more such triceps workout routines 


Please enter your comment!
Please enter your name here