Triceps Workout For Beginners

The muscles of the back of your upper arm -- the triceps -- should be included in your strength-training workout. The triceps are used during many upper-body exercises, such as a chest press, shoulder press and pushup, but can be isolated through specific exercises. As a beginner, speak with your doctor before beginning a strength-training program.

Triceps

The triceps brachii muscle has three heads, or parts. One head begins at the upper half of the back side of your upper arm bone, the humerus. Another head begins at the middle of the back side of your humerus. The third head begins at the lower edge of your shoulder blade. These three attach to the back side of your elbow.

Action

The triceps are used when you extend your elbow. Since the muscles attach on the back side of your elbow, when you contract, or shorten, the triceps, your arm straightens. Any exercise that extends your arm against a resistance strengthens your triceps. As a beginner, when strength training, aim to complete 10 to 12 repetitions of triceps exercises. Begin with one set and increase to two or three sets as your strength improves. Your triceps require one day of rest between workouts for muscle recovery.

Kickback

The kickback is an exercise for your triceps that requires a dumbbell or other type of weight, such as a soup can. Stand in a split stance for this exercise with your right foot placed approximately 3 feet in front of your left. Position your toes and your upper body facing forward. The dumbbell is held in your left hand, and your right hand is on your right thigh. Raise your bent left elbow higher than your back, and position your palm facing your body.

Perform a kickback by straightening your arm and lifting the dumbbell behind you. Keep your elbow lifted as you bend your arm and return to your starting position. To complete the exercise with your left arm, reverse your feet and hand positions.

Overhead Extension

Use your dumbbell to perform an overhead tricep extension. Stand tall with your feet underneath your hips, or sit tall for this exercise. Place your arms straight over your head with one dumbbell is held between both hands and your hands wrapped around the large head of the dumbbell. Perform the exercise by bending your elbows and lowering the weight behind your head. Return to your starting position by straightening your elbows.