Triceps Workout for beginners..

Introduction
Everyone wants well-shaped arms, especially boys who are crazy about their biceps and arms. They desire big, well-defined arms with shape and cuts, but most don’t realize that the size of their arms largely depends on their triceps. Triceps make up almost 70% of your arm, making them crucial for overall arm size. Triceps workouts are essential whether you’re aiming for bulking or cutting to increase your arm size. If you’re training both biceps and triceps on the same day, you should do three exercises for biceps and four for triceps. In this blog, we will discuss some major and impactful exercises for triceps growth.

Rope Pulldown
The first exercise is the rope pulldown, which gives a rapid start to your triceps workout. It provides a good pump for your triceps.

Steps:

• Stand with your feet about hip-width apart and press your shins against the pads.
• Grab the rope with your hands at shoulder width.
• Pull the rope down and open it at the bottom.
• Return to the starting position.
• Aim for 4 sets of 8–12 reps.

Close-Grip Bench Press
This is a great exercise to fully contract and flex your triceps muscles. It’s especially beneficial for those who perform double exercises in one day, such as chest and triceps. This exercise will pump your triceps as well as your chest.

Steps:

• Set up the bar and load it with weight.
• Lie down on the bench and grip the bar with your hands about 8–10 cm apart.
• Lower the bar slowly to your mid-chest.
• Push the bar upward, returning it to the starting position.
• Engage your triceps more than your chest.
• Aim for 4 sets of 8–12 reps.

Pushdown Exercise
The pushdown is a strengthening exercise that helps bulk up your triceps and gives you muscular arms. This exercise is particularly beneficial for beginners and delivers great results.

Steps:

• Set the cable and adjust the weight on the machine.
• Grip the handle and step back slightly.
• Squeeze your triceps and straighten your elbows.
• Slowly bend your elbows and bring the weight back to the starting position.
• Aim for 3 sets of 8–12 reps.

Overhead Triceps Extension
The overhead triceps extension engages almost 75% of your triceps. This basic yet impactful exercise is great for beginners who are still learning about training.

Steps:

• Set up a bench if you plan to do the exercise sitting.
• Choose a dumbbell that suits your strength level.
• Hold the dumbbell behind your head.
• Straighten your elbows as much as possible.
• Slowly lower the dumbbell and repeat.
• Aim for 3 sets of 8–12 reps.

Dumbbell Kickback
The dumbbell kickback gives your triceps definition and targets the long head of the muscle. This is a fundamental exercise and highly effective for triceps development.

Steps:

• Bend slightly and pick a dumbbell that matches your strength.
• Bend your arm and engage your core and arm.
• Straighten your arm with a kickback motion.
• Return to the starting position.
• Aim for 3 sets of 8–12 reps.

Triceps Dips
Dips are the final exercise in this triceps workout. This basic movement wraps up your workout in a rapid manner and gives your triceps a massive pump.

Steps:

• Set up a flat bench.
• Sit on it and place your hands behind you on the bench.
• Lift your hips and support your weight with your hands.
• Bend your elbows and lower your body.
• Extend your arms to get back to the starting position.
• Perform 3 sets until failure.

Conclusion – Incorporating these triceps exercises into your routine will help you build stronger, more defined arms. Remember, focusing on your triceps is key to overall arm size, as they make up the majority of your arm’s muscle mass. Whether you’re bulking or cutting, these exercises—ranging from rope pulldowns to triceps dips—offer a balanced approach to maximizing your gains. Consistency, proper form, and progression are crucial, so stay committed and watch your arms transform over time.