subject: The Triceps Workout Routines for Beginners [print this page] The Triceps Workout Routines for Beginners
The first category in the list is the triceps workout for beginners. This contains programs, routines and equipments that are specially designed to be used by beginners in the triceps workout. There are ten routines for this category - the Bench Dips, Triceps Pushdowns with V-Bar Attachment. Cable Lying Triceps Extensions, Triceps Pushdowns with Rope Attachment, Close-Grip Bench Presses, Standing Overhead Barbell Triceps Extensions, Lying Triceps Presses, Reverse Grip Triceps Pushdowns, Standing Dumbbell Triceps Extensions, and the Triceps Dumbbell Kickbacks.
The first five routines in the triceps workout for beginners are the Bench Dips, Triceps Pushdowns with V-Bar Attachment, Cable Lying Triceps Extensions, Triceps Pushdowns with Rope Attachment and the Close-Grip Bench Presses. The instructions for these beginners routines are the following: (1) the Bench Dips is being done by positioning your hands in a bench, straightening out your arms, and stretching your legs straight. Then, bring down your upper body downwards the floor slowly and securely to put tension in your triceps; (2) the Triceps Pushdowns with V-Bar Attachment is being performed by using a v-bar that is attached to a high pulley-enabled machine, and then pulling the v-bar downwards while in leaning position; (3) the Cable Lying Triceps Extensions is being executed by positioning a bench in front of a cable machine. Then lie down in the bench facing the cable machine oppositely. Grab the bar attached to the cable machine, and start pulling it upwards to work on with your triceps; (4) the Triceps Pushdowns with Rope Attachment is similar with the second routine, except that a rope is attached in the high pulley-enabled machine; and (5) the Close-Grip Bench Presses is being done by lying down in a flat bench, holding a barbell in underhand gripping with your hands 2 inches apart and raising the barbell upwards while arms is proportional to the body.
The next five routines in this category are the Standing Overhead Barbell Triceps Extensions, Lying Triceps Presses, Reverse Grip Triceps Pushdowns, Standing Dumbbell Triceps Extensions, and the Triceps Dumbbell Kickbacks. The procedures for these triceps routines for beginners are the following: (1) the Standing Overhead Barbell Triceps Extensions is being done by standing, holding a barbell with both hands overhead in underhand gripping, and lowering your arms downwards behind your head as the elbows are locked; (2) the Lying Triceps Presses is same with the Standing Overhead Barbell Triceps Extensions, except that you are lying in a flat bench as you execute the routine; (3) the Reverse Grip Triceps Pushdowns is the same with the Triceps Pushdown with V-Bar and Rope Attachments, except that you are using a bar attached on the cable, holding it in underhand gripping and pulling it down to your thighs while you are in slightly bending position; (4) the Standing Dumbbell Triceps Extensions is similar with the Standing Overhead Barbell Triceps Extensions except that you are using a barbell as you lower your arms down behind your head; and (5) the Triceps Dumbbell Kickbacks is being performed by positioning your left knee and hand on a bench, your right hand in the floor, holding a dumbbell in your right hand and extending your arm in and out to put tension in your triceps.
Overall, these are the ten routines of the triceps workout intended for beginners.
