5 Tricep Workouts For Beginners At Gym Or Home

How do you get muscular arms with the aesthetics of thick ship ropes? For that you will of course have to do a lot of work and do arm muscle exercises for a while. Muscle mass builds up rather slowly. Once you have built up some muscle mass, you can reach a point where you want to give special attention to certain arm muscles. At that point shaping starts. You do this, for example, when the development of certain muscles lags. Often it is the triceps that could use a little extra attention.

What Is The Triceps Brachii?
The triceps brachii is an important muscle in the back of the upper arms. You don't see this muscle very well when you look in the mirror. That does not alter the fact that the triceps form a large part of the muscle mass in your arms. This muscle also has an important function. Thanks to this muscle you can stretch your forearms. It has the opposite effect of the biceps, which is located on the front of the upper arms. We use the biceps to bend our forearms. So the biceps and triceps work together when we move our forearms up and down.

5 Effective Tricep Workouts For Beginners
Together, the biceps and triceps form a large part of the muscle mass in the upper arms. So if you want to get big muscular arms, you will have to train both muscles. It is well known that the biceps need attention. The triceps are unfortunately sometimes overlooked. That's a shame because this muscle is just as important. In terms of volume, it is even larger than the biceps. Are you about to give this muscle more attention, then the tricep workouts for beginners below are very suitable for you?

Cable Triceps Pushdown
Training the triceps couldn't be easier than with the cable triceps pushdown. This is an effective exercise with which you put the arm muscle to work. The nice thing about this exercise is that after a few movements you feel how your triceps are challenged. You perform this exercise at a cable station with a cable accessory. This can be a straight bar or another attachment. In the starting position, your forearms are straight forward. All you do repeatedly is push the rod down.

Dumbbell Triceps Kickback
The dumbbell triceps kickback is an isolated exercise in which the focus is entirely on strengthening the triceps brachii. You do this exercise on a fitness bench and you use one dumbbell. You lean on the bench with your arm and leg from the same body half. Your hand in which the weight is located should be pressed backward repeatedly in a short motion. This fitness exercise is easy to perform and therefore ideal for beginners. Advanced skiers also have a good practice.

Dumbbell Triceps Extension
The dumbbell triceps extension is a famous exercise, which is performed with the help of a dumbbell. The weight of the dumbbell can vary, making it an ideal exercise for beginners and advanced. All you have to do is lift the weight with your arms outstretched above your head. Then move the dumbbell behind your head. Your elbows mustn't move. Only at the end of the movement can they flex a little.

Dumbbell Chest Press
This is a simple chest muscle exercise, in which the triceps brachii is also put to work. The dumbbell chest press can be performed by beginners and advanced. The chest muscles are trained with two dumbbells in this exercise, while you lie on your back on a fitness bench. The advantage of this exercise is that the body cannot 'cheat' because both arms have to lift a dumbbell separately. This allows you to train both sides of the body evenly.

Dumbbell Pullover
This is another great compound exercise with which you train a large number of muscles, including the triceps. With the dumbbell pullover, the focus is primarily on the large chest muscles, the wide back muscles (upper back) and the straight abdominal muscle. The triceps are also put to work during the movements. In this exercise, you lift a dumbbell from above the face backward. The dumbbell pullover requires some agility because the dumbbell has to be lifted over the face. This does not alter the fact that this exercise, with slightly less weight, can also be taught by beginners.