Tricep workout designed for beginners to bodybuilding. This workout hits the triceps with 3 compound and isolation exercises for a total of 6 sets.
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Single Muscle Group
  • Training Level
  • Program Duration8 weeks
  • Days Per Week
  • Time Per Workout15-30 minutes
  • Equipment Required
    Barbell, Bodyweight, Cables
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

This beginners triceps workout comprises of a total of 6 sets and 3 exercises. The workout is designed to hit all three heads of the triceps and prepare them for the next level of training. This workout should be performed once per week only to allow for adequate recovery.

Workout Notes:

  1. Perform a 2 set warm-up before this workout. First set with a very light weight, and the second set with half the weight used on the first exercise.
  2. Strict technique on all exercises. (see tricep exercises)
  3. Aim to improve at least one aspect of your workout each week.

Weekly Workout Routine:

Beginner Tricep Workout
Exercise Sets Reps
Close grip bench press 3 15-12-10
Straight bar pushdowns 2 10
Close grip push ups 1 10
Posted on: Sun, 02/04/2024 - 19:23

Can you do the beginner tricep more than one day per week

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Posted on: Thu, 02/15/2024 - 18:24

Hi George, you can do it twice as long as you give it at least three days in between.

C Thienpont
Posted on: Sat, 05/08/2021 - 11:54

What can I use for tricep extensions if I don’t have a pulley system

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Posted on: Mon, 05/10/2021 - 10:36

Hey C - you can do overhead tricep extensions or dumbbell tricep kickbacks.

C Thienpont
Posted on: Sat, 05/08/2021 - 11:52

What is the weight differential from bicep to tricep workouts? I feel like my triceps are too weak!

Posted on: Tue, 03/26/2013 - 06:04

for triceps i do bench dips after parralel dips is it good for mass

Posted on: Tue, 03/26/2013 - 06:02

hi as a beginner for triceps workout i first do bench dips after that pushups and parralel bar dips is it good for triceps mass.

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Posted on: Tue, 04/16/2013 - 17:23

Yes, though you may want to consider swapping the pushups for tricep extensions.

Kamal Mehra
Posted on: Mon, 03/04/2013 - 09:55

I have a belly and tummy stomach so how i can do my slim stomach and all the fat will cut from the my body please give me suggestion to my e mail id. what i do what i eat for it, to cut all the fat if the stomach i want my stomach slim. Please tell me how i do it. Please tell me on E mail id.

Syed ahmed
Posted on: Fri, 09/11/2015 - 07:51

Same is my problem, help me if you got the answer. Someone help me too, it seems by doing cardio and crunches , i am loosing upper abdomen fat but not belly fat, i have a kind of potbelly, not big though, but i want abs here.

siddhant kapoor
Posted on: Sat, 01/02/2016 - 01:46

Ur email id?

Posted on: Mon, 01/28/2013 - 07:51

Isn't that workout too short

Posted on: Tue, 01/08/2013 - 06:20

Is there any alternative exercise to close grip bench press?

Posted on: Sun, 05/20/2012 - 08:09

Hi, I'm 22 175 lb's very new to lifting. I've always had slim forearms and looked at the forearm routine as well, I'm mainly aiming to add some size and build strength in my upper arms with some decent cardio on off days for general full body toning.

I'm just curious with general rules regarding sets, whats the best way to approach your sets? As in would you do the entire 2/3/5 sets of a particular excercise one after another and then move on to the next excercise or for a workout that consists of 3+ excercises all with the same number of sets, cycle through the entire routine and repeat for the applicable number of times/sets?

Posted on: Wed, 04/11/2012 - 21:33

hi, i am 5'10" and 130lbs. im pretty toned but not really muscular, i eat alot of calories and get lots of rest...will this help my muscles get large?

Posted on: Wed, 04/11/2012 - 21:30

Hi, i'm 5'10" and 130lbs, im kinda skinny but i am toned. Besides eating alot of calories a day and lots of rest...will this help alot?

jesse Hilmoe
Posted on: Thu, 01/12/2012 - 15:36

What is that exercise called where you tie a weight to a pole with shoe laces then hold your arms strait out and wrap the string around by rotating the pole, lifting the weight up to it, its to strengthen your forearms. My gym teacher is making us research work outs and write down how to do them so she can make a book out of it. she just doesn't know anything about fitness and conning us into teaching ourselves with the internet so she doesn't have to do it, gym teachers should know what their doing and exercises. anyway i need a reply ASAP.

Posted on: Wed, 08/10/2011 - 16:07

Hi there,

I've been told and have read that the best tricep building exercise is the 'dip'

Could I substitute tricep dips instead of the close-grip bench press? - as I would have already worked out my chest before moving onto my triceps in the program im setting up.

M&S Team Badge
Posted on: Fri, 08/12/2011 - 17:06

Dips are a solid swap.

Posted on: Tue, 05/17/2011 - 13:12

hi...i just wanted to know that when doing skull crushers and close grip bench press'is it normal that u feel alot of pressure on your shoulders?

Posted on: Sun, 03/27/2011 - 23:48

Hi, i'm about 178cm tall weighing in at only 75kg's. I have 2 dumbbells and a bench press, as i lean skinny type i am having alot of trouble putting on muscle. I've been hitting the bench and dumbbells now for about 9 months and i can not see any significant result or weight gain, i work out 3 times a week no weekend stuff and for about 20-25 mins at a time. I was wondering if you could help me out a little here. Thanks.

Posted on: Mon, 03/07/2011 - 07:50

hey i just wanted to know whether close grip bench press & skull crusher hits the tri muscles in the same manner ,if so then is is necessary to do skull crusher after doing cgbp? or if they are different then in what regards.

Posted on: Tue, 11/02/2010 - 11:38


im 6"4 210 lbs and i am going out for the police force in 18 days, the test has a portion of doing 25 push ups in 60 sec at the moment i can only do about 15-18. i been going to the gym 2 days a week for 3 weeks now and been working out hard. the first week i felt really sore the next day but week 2 i worked out till i couldnt possibly lift anymore and the next day i felt as if i hadnt done anything? my question is will this workout help me do more push ups and what am i doing wrong at the gym?

M&S Team Badge
Posted on: Thu, 11/04/2010 - 14:10

Hi Jake,

It might help a little. I would strongly recommend focusing on doing pushups several times each day first and foremost.

Posted on: Sat, 10/16/2010 - 18:30


I was wondering if it's suitable for females? I want to tone up my hands and get rid of the bingo wings...

M&S Team Badge
Posted on: Tue, 10/19/2010 - 12:35

Hi Dasha,

This workout would be suitable for women.

Posted on: Fri, 10/01/2010 - 15:51

for someone with only barbells/ dumbells will french press and/or skull-crushers be alright in place of the straight bar pushdowns?

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Posted on: Tue, 10/05/2010 - 14:01


Posted on: Tue, 08/24/2010 - 21:39

is it okay to substitute straight bar pushdowns with the close grip pushdown

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Posted on: Wed, 08/25/2010 - 14:47


Posted on: Thu, 08/05/2010 - 16:46

i am 6" athletic build and in pretty good shape i am just looking for something to build muscle mass in my arms and shoulders is this exercise wat i need and if not wat is also about how long to see a difference with this program

M&S Team Badge
Posted on: Thu, 08/05/2010 - 19:15

Hi Brett,

This is a very solid approach. Since you are looking for more than just triceps, I might suggest using this workout as a template:

Beginners that train hard and eat properly gain gain over a pound of muscle per month.

Posted on: Wed, 08/04/2010 - 18:08

what do you mean by "Perform a 2 set warm-up before this workout" ?

M&S Team Badge
Posted on: Wed, 08/04/2010 - 19:09

It means perform two lighter weight warmup sets on closegrip bench press before beginning your heavy sets.

Posted on: Wed, 08/04/2010 - 19:32

thnx and is it ok to incorperate this in with a 3 day dumbell only work out?

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Posted on: Thu, 08/05/2010 - 19:13


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Posted on: Tue, 07/27/2010 - 09:00

Hi Val,

Dummbell kickbacks would work. Build up some strength and in a month try some closegrip pushups again.

Posted on: Mon, 07/26/2010 - 16:54

Hey guys,

Thanks for running this great site, it is really informative. I am following this tricep workout program for 1 month now and I like it.

Thing is I can't do close grip push ups because of my body weight so I have been substituting them with Seated Bent Over Dumbbell Kickback

Is it OK to do it like that? If not, what exercise would you recommend instead of close grip push ups for a finisher exercsise in that routine?