The Most Effective Tricep Exercises For New Gym-Goers

If you’re serious about adding some size to your arms, as part of your muscle gain workout regime, it’s essential that you spend a good amount of time on triceps. Your triceps are actually much bigger than your biceps, and make up the majority of the muscle mass in your upper arms. Meaning they have much more potential to grow with the right exercises.

When you first start out at the gym, it can be difficult to know where to begin, especially when your ultimate goal is to build strong, lean muscle in your arms. It’s vital that start doing tricep exercises on a regular basis to achieve this. Not only will developed triceps look great, they’ll also help enhance your sporting performance too. So, here’s the most effective exercise you can do when you’re new to the gym, to see some serious muscle gain in your upper arms…

Triceps press-down

Attach a straight or angled pulldown bar to the high pulley cable. Grab the bar with an overhand grip. Your palms should be facing down and your hands and feet should be shoulder-width apart. Stand upright with your torso straight. Face the machine, and position yourself about a foot away from it.

Tuck your elbows close to your sides and bring the bar down until your arms are straight. Keep everything, including your upper arms stationary. Hold the position for a second then slowly return to the starting position. Remember to breathe out when you pull the bar down, and breathe in when you return to the start position.

Triceps reverse press-down

Start this one in a similar way, except this time grab the bar with your palms facing up (supinated grip), at shoulder width. Using your lats, slowly lower the bar until your arms are fully extended by your sides. Your elbows should be tucked in.

Then slowly bring the bar back up moving only your forearms, but keeping your elbows and upper arms stationary by your sides. Inhale as you move the bar up, and exhale when lowering the bar, all while contracting the triceps.

Cable overhead triceps extension

This time attach a rope to the bottom pulley of the machine. Position yourself so that you’re facing away from the machine, grasping the rope over your shoulders with both hands. Your palms should be facing each other as you slowly extend your arms, pulling the rope until your hands are directly above your head.

Then slowly lower the rope behind your head as you hold your upper arms stationary. Remember to keep your elbows close to your head. Breathe in as you extend your arms and out as you return to the starting position.

Standard press-up

We’ll look at the diamond press-up variation shortly, as that exercise will work the triceps a lot more. However, when you’ve just started you muscle gain journey at the gym, it’s best to split the work between your chest and triceps. This will allow you to complete a greater number of reps and maintain good form.

For regular push-ups; begin on all fours, supporting yourself on your toes, with your arms extended out and hands under your shoulders. Slowly lower your chest to the ground, while making sure your elbows stay tight to your sides. Then quickly press back up with force, and repeat.

Dumbbell straight jab

This one is as simple as it sounds. Grab yourself a couple of dumbbells, but don’t go any heavier than 2kg or 3kg. Stand with your feet forwards, shoulder-width apart, and bend your knees slightly.

From here, hold the dumbbells in front of your chin with your palms facing you. Then throw a straight punch, and be sure to keep the punch at head height. Each jab should end with your arm fully extended, and your palm facing the ground. Rotate your torso with each jab to extend your reach, and alternate arms.

Bench dip

This one is a little more intermediary but once you’ve gotten the previous exercises down, and built up your strength, you can give this one a try. Place a flat bench behind your back and another parallel to it. Adjusting the width to suit your height.

While facing away from the first bench, place your hands on the edge of it, around shoulder-width apart. Then place your heels on the second bench. From this starting position,
slowly lower yourself by bending your elbows until they are level with your shoulders. Then push yourself back up slowly, without locking your elbows.

Diamond press-up

Okay so admittedly this is probably a more advanced move, but it’s fairly simple and doesn’t require any extra gym equipment or machinery. Once you’ve gotten used to the standard press-ups it can be super effective to try this variation.

Start by getting yourself into the normal press-up position. This time though, bring your hands together to form a diamond shape with your index fingers and thumbs. Doing the push-up motion like this will put much more emphasis on your triceps. Remember to keep your elbows tight to your sides as perform the exercise.

These beginner exercises will work wonders when you’re starting out on your muscle gain journey. Before long you’ll certainly notice a difference in your triceps, in terms of strength and size. However, in order to really achieve the results you want, you’ll need to eat the right foods alongside your workout routine – That’s where we can help.

You can choose from our weekly or monthly muscle gain meal plans – which will give you all the delicious, nutrient rich meals you need delivered to your door, to fit with your busy schedule. All the meals are packed with protein and perfect for building strong, lean muscle.