The triceps are located on the back of your upper arm and are formed of three muscles, hence the term ‘tri’. The muscles allow flexion and extension of the elbow, whilst also providing stability to the elbow and shoulder joint, meaning you use them in pushing exercises.
Beginner Dumbbell Triceps Workout
As a general guide, aim to perform this workout 1 to 2 times per week, allowing for adequate rest between sessions. In terms of repetitions, aim for three sets of each exercise with the following rep ranges: To build strength 4 to 7 reps, for size 8 to 12 reps and for increased endurance 13 to 18 reps. Whether you're starting with 2.5kg Dumbbells or 7kg Dumbbells, you're bound to see results.
Lying Dumbbell Triceps Extension
• Lie on a weight bench with your feet flat on the floor.
• Hold a dumbbell in each hand and extend your arms straight up over your chest.
• Keeping your upper arms still, slowly bend your elbows and lower the dumbbells towards your forehead.
• Pause briefly, then extend your arms back to the starting position whilst keeping elbows pointing forward.
Dumbbell Close-Grip Bench Press
• Laying on a weight bench, hold a dumbbell in each hand and bring them together over your chest so they are touching.
• Slowly lower the dumbbells down towards your chest, keeping your elbows tucked in close to your body.
• Once your elbows are flexed at a 90-degree angle, push the dumbbells back up to the starting position.
Single-Arm Dumbbell Triceps Kickback
• Stand with your feet shoulder-width apart and hold a dumbbell in one hand.
• Hinge forward at your hips and place your free hand on a flat bench to keep your back straight so your torso is almost parallel to the floor.
• Bend your elbows to a 90-degree angle, keeping your upper arms tucked into your sides.
• Extend your working forearm straight back, squeezing your triceps at the top so your arm is straight at the end of the repetition.
• Slowly return to the starting bent-arm position whilst keeping your upper arms stable.
Single-Arm Overhead Dumbbell Extension
• Sit or stand with a straight back, holding a dumbbell in one hand. Extend the dumbbell overhead, keeping your arm close to your head.
• Slowly lower the dumbbell behind your head by bending your elbow.
• Once the dumbbell is as low as comfortable, extend your arm back up to the starting position whilst keeping your core tight to prevent your back from arching.
Dumbbell Press Up
• Get into a press up position holding a hex dumbbell in each hand.
• Position the dumbbells shoulder-width apart and parallel to each other.
• Tuck your elbows close to your body and lower yourself to the ground, then push yourself back up to the starting position and repeat.
In summary, this triceps workout provides a well-rounded selection of exercises which can be completed at home or in the gym with a pair of dumbbells and a Foldable Weight Bench.
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Tags: Equipment > Benches ; Equipment > Dumbbells ; Exercise Type > Strength ; Misc > Workout
