Most people don’t realize that triceps are a larger muscle group than biceps. That’s why it’s so important to train them. Building triceps will make your arms look bigger, stronger, or more toned.
Without strong triceps, it’ll be hard for you to do any exercise that requires a push movement such as push-ups or dips.
Note that this workout may not be ideal for you if you can already do 10 push-ups. This is a beginner workout for people with weak arms.
The good news is it’s very easy to build triceps muscles. You might see your hands become firmer and bigger after doing this workout for two weeks or less.
Do this workout consistently for two weeks and then advance to more challenging workouts. Enjoy the 5-minute triceps workout for beginners.
You’ll find instructions on how to do the exercises below the video.
Triceps Workout for Beginners
Here’s a breakdown of the at-home triceps workout for beginners:
Single Leg Triceps Dips – 20 Seconds (10 Each Side)
Crab Shoulder Taps – 20 Seconds
Rest 15 Seconds
Kneeling Hand Walkouts – 20 Seconds
Butterfly Dips – 30 Seconds
Rest 15 Seconds
One Arm Wall Push Ups – 40 Seconds (20 Each Side)
Rest 15 Seconds
Negative Push Ups – 40 Seconds
Rest 15 Seconds
Plank Side Walks – 30 Seconds
Knee Diamond Push Ups – 20 Seconds
Single Leg Triceps Dips
This exercise is not as challenging as chair dips since it has a narrow range of motion. But it will still strengthen your arms.
Make sure you rise until your arms are straight after each rep.
Crab Shoulder Taps
Chances are you’ve never done this exercise. Other than building your triceps, it activates your core and shoulder muscles.
Make sure you raise your hips as high as possible while doing crab shoulder taps. Also, do it slowly for maximum activation.
Kneeling Hand Walkouts
If you’ve been doing my workouts, you’re already familiar with this exercise. It activates the triceps, shoulders, and core muscles.
Stretch your arms forward as far as possible when walking out. Then make short strides back to starting position.
Butterfly Dips
Butterfly dips will build your triceps and improve your coordination. You need to control your motion when bending your elbows in order to get the most out of this exercise.
One Arm Wall Push-Ups
One-arm push-ups are very doable if you use the wall. Stand two steps away from the wall and then place your hand on the wall at shoulder-height. Do push-ups from that position.
Negative Push-Ups
This is one of the easiest push-up variations for beginners. For this exercise to be effective, you have to lower your body slowly.
Plank Side Walks
Walking side to side with your arms activates the triceps, shoulders, and core muscles. Keep your shoulder joints tight to lower the risk of injury.
Try to do as many reps as possible in the 30 seconds.
Knee Diamond Push-Ups
Did you know that keeping your palms close together while doing push-ups leads to greater activation of triceps?
Diamond push-ups target your triceps, shoulders, and chest muscles. Doing them on your knees makes this exercise easier.
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