Best Tricep Exercises for Mass and Strength for Beginners

We will perform 5 exercises for big Triceps

First 10-15 mins are for warm-up. You can do jogging / walking or 10 minutes. Stepping for 1 or 2 minutes. Jumping for 1 minutes. Twisting for 1 minutes. Warm up will prepare your body for exercise by increasing the heart rate and blood circulation. It will help loosening the joints and increase blood flow to the muscles. This 10-15 minutes stretch prepare your muscles for physical activity and prevents injuries.

Exercise 1:- Close Grip Triceps Bench Press (4*10)

Starting Position: Lie down on a flat bench press machine on your back chest up, barbell place above your head on the rack. Grab Barbell with firm close grip, palm of your hands facing upwards. Extend your arms as both are parallel to each others and perpendicular to the floor.

As you breath in come down slowly until you feel the bar on your chest. Pause for a second. As you breath out bring the bar to your starting position while pushing the bar with your triceps muscles. This will be one repetition. Perform 10 repetition to complete a set. Perform total 4 sets.

Exercise 2:- Triceps Push Down (3*12)

Starting Position: Attach a straight bar to a overhead pulley, grab the bar at shoulders width. (Palm of your hand facing down). Stand straight chest up with your torso straight, and a small inclination forwards. Now bring your upper hands close to your torso as shown  in the pics.
 As you breath in push the bar down using your triceps muscles until your hands touches your thigh and fully extended. Contract your triceps muscles and pause for a second.
 Slowly bring back bar to your starting position as you breath out. This will be one repetition. Perform 12 repetition to complete a set. Perform total 3 sets.

Exercise 3:- Seated Overhead Triceps Extension (3*12) 

Starting Position: Sit on the edge of a bench with your back straight chest up. Grab the dumbbell with both hands and lift it over your head, arms fully extended. Both of your upper hands should be close to your head.

Now as you breath in slowly lower the dumbbell behind your head until your forearm touches your biceps. Pause for a second. During the movement keep your upper arms stationary make sure only move your forearms.
As you breath out bring back dumbbell to your starting position by using triceps to raise the dumbbell. This will be one repetition. Perform 12 repetition to complete a set. Perform total 3 sets.

Exercise 4:- Ez-Bar Skull Crusher (4*10)

  

Starting Position: Lie down on a flat bench on your back chest up, place ez-bar on the rack above your head. Grab the bar using close grip, lift the bar and hold it with your elbows inwards, extend your arms. 
As you breath in lower the bar allowing the elbow to flex while keeping your upper arms stationary. Pause for a second as you reaches above your forehead.
 Lift the bar to the starting position as you breath out. This will be one repetition. 
Perform 10 repetition to complete a set. Perform total 4 sets.

Exercise 5:- Single Arm Triceps Extension (3*15) 

                       

Starting Position: Sit on the edge of the bench with your back straight chest up. Grab a dumbbell in your right arm, now fully extend the arm with the dumbbell over your head. Palm of your hand should be facing forward.
 As you breath in slowly lower the dumbbell behind your head until your forearm touches biceps while keeping your upper arm stationary. Pause for a second. Return to starting position by using your triceps muscles as you breath out.
This will be one repetition. Perform 15 repetition to complete a set. Repeat the same process with left hand.  Perform total 3 sets.

Note-:1.       Rest between each set 45-60 seconds.

2.       Rest between each exercise 90-120 seconds.

3.       Drink adequate amount of water.

4.       Don’t forget to stretch.

Disclaimer

1.        Please consult a physician to access your health before following the program in the blog.

2.        All the specified exercises should be performed in the safest position as specified in the blog. I will not be held responsible for any injury incurred while performing the exercise specified in the blog.