Seven must-see triceps exercises for beginners to build bigger and stronger arms

Have you ever wondered why your arms don’t look as big as you want, even after countless bicep curls? The answer lies in your triceps. These, which make up almost two-thirds of your upper arm, are truly powerful behind size, strength and definition. The powerful triceps improve push-ups, bench presses and overhead lifts by not only filling your sleeves, but also providing the press power your body depends on. And the best part is that training them doesn’t have to be complicated. With some simple, beginner triceps exercises, you can target all three heads of your muscles and see the results faster.

Why is the triceps important for arm growth?

Your triceps are a real power when it comes to building bigger and stronger arms. Although the biceps often attract more attention, in reality it is the triceps that make up almost two-thirds of the size of the upper arm. Training them not only gives you big arms, but also makes everyday movements feel smoother and stronger, such as increasing strength, pushing weights, lifting them, and holding weight overhead. Skipping triceps work is a big mistake if arm growth is your goal.

These muscles are made up of three parts: long, lateral and medial head, each playing a role in thickness, shape and definition. The powerful triceps also enhance bench presses, push-ups, and overhead lifts, giving you strength. In short, the larger arms start with the stronger triceps.

Triceps for beginners

Below are seven must-see moves that experts recommend to beginners who want bigger and stronger arms.

1. Dumbbell Triceps Expansion

This exercise separates the triceps and gives all three heads the greatest tension and growth. It helps to develop stronger and richer arms while improving press exercise. Here’s how to do it:

• Hold the dumbbells with both hands and lift them over your head.
• Push your elbows in and leave them pointed.
• Slowly lower the weight behind your head.
• Push back until your arms are straight.

2. Triceps (floor or bench)

Use DIPS’s unique weight to overload triceps, strength and muscle endurance. It also supports increased shoulder and chest stability during push exercises. Here’s how to do it:

• Sit your hands right behind you on the bench or floor.
• Stretch your legs forward and lift your hips slightly.
• Bend your elbows and lower your body.
• Push back to the starting position.

3. DumbbellTate Press

Tate Press targets the triceps at unique angles that most exercises miss. Improves lockout power and enhances bench presses and other press lifts. Here’s how to do it:

• Lie on a tilted bench holding a dumbbell on top of your chest.
• Turn your palms and your elbows start to burn a little.
• Bend your elbows and bend your weight towards your chest.
• Extend your arms completely.

4. EZ-BARBELL Inclined Triceps Expansion

This move challenges stability while working with deep stretches of the triceps. It promotes muscle growth, increased elbow strength, and balanced arm development. Here’s how to do it:

• Lie on a tilted bench holding the EZ bar overhead.
• Keep your elbows firmly stable.
• Slowly lower the bar towards your forehead.
• It provides a smooth backup of your arms.

5. Closed grip push-ups

By keeping your hands close, this pushup focuses directly on the triceps. It’s great for building strength and toning your arms, and can be done anywhere without equipment. Here’s how to do it:

You might like it too

• Close your hands under your chest and enter the push-up position.
• Keep your body straight and tight to the core.
• My elbows were pushed into my arms towards the floor beneath my chest.
• Push back to the starting position.

6. Overhead dumbbell expansion (single or double arm)

Overhead extensions deepen the long triceps head to promote size and definition. It also improves the strength of the arms required for pressing and overhead lifting. Here’s how to do it:

• Hold one or two dumbbells over your head.
• Close your elbows and point them up.
• Slowly lower your weight behind your head.
  Extend your arms completely.

7. Farmers Walk

Although indirect, the peasant’s walk builds arm strength, grip power and overall durability. Stronger forearms and triceps help with daily lifting and exercise performance. Here’s how to do it:

• Grab a heavy dumbbell by your side.
• Put your shoulders on your back and turn your back.
• Keep your posture tight and move steadily forward.
• Carefully set the weight.