Triceps Workout (Schedule - 1)

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When starting on a muscle-building program, one of the key body parts that many people want to place a large focus on are the biceps. It is important to keep in mind that in actuality the triceps muscle comprises a very large component of the arm, so you must not neglect your triceps work either, which will then give you the perfect balance of what you need to see optimal results.

In fact, the triceps isn’t one muscle, it’s actually comprised of three different heads — the lateral head, medial head, and long head — which together form the larger “triceps” muscle group. In order to build fully-developed, cut-up triceps and that incredible horseshoe-shaped look, it’s essential to hit each of the three heads as hard as possible in every single triceps workout (otherwise you get imbalanced, awkward looking arms).

Triceps Workout for Beginners 

1) Ez Bar Skull Crusher :

1. Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position.
2. Keeping the upper arms stationary, lower the bar by allowing the elbows to flex. Inhale as you perform this portion of the movement. Pause once the bar is directly above the forehead.
3. Lift the bar back to the starting position by extending the elbow and exhaling.
4. Repeat.

2) Triceps Push Down :

1. Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
2. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. This is your starting position.
3. Using the triceps, bring the bar down until it touches the front of your thighs. The upper arms should always remain stationary next to your torso and only the forearms should move.
4. After a second hold at the contracted position, bring the bar slowly up to the starting point. Repeat. 

3) One Arm Dumbbell Triceps Extension :

1. Grab a dumbbell and either sit on bench or do it in standing position. 
2. Pick the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head. The dumbbell should be on top of you. This will be your starting position.
3. Slowly lower the dumbbell behind your head as you hold the upper arm stationary and pause when your triceps are fully stretched.
4. Return to the starting position by flexing your triceps. Repeat

4) Single Arm Dumbbell Kickback :

1. Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
2. Now, while keeping your upper arms stationary, use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
3. After a brief pause at the top contraction, slowly lower the dumbbells back down to the starting position. Repeat. 

5) Bar Dips :

1. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
2. Now, slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
3. Then, exhale push your torso back up using your triceps to bring your body back to the starting position. Repeat. 

6) Wrist Curls :

1. Start out by placing a barbell on the floor in front of a flat bench.
2. Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to keep your feet on the floor.
3. Use your arms to grab the barbell and bring it up so that your forearms are resting against your thighs with the palms of the hands facing up. Your wrists should be hanging over the edge of your thighs.
4. Start out by curling your wrist upwards. 
5. Slowly lower your wrists back down to the starting position.
6. Repeat for the recommended amount of repetitions.

7) Reverse Wrist Curls:

1. Start out by placing a barbell on the floor in front of a flat bench.
2. Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to keep your feet on the floor.
3. Use your arms to grab the barbell and bring it up so that your forearms are resting against your thighs with the palms of the hands facing the floor. Your wrists should be hanging over the edge of your thighs.
4. Start out by curling your wrist upwards. 
5. Slowly lower your wrists back down to the starting position.
6. Repeat for the recommended amount of repetitions.

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