The triceps actually make up the bulk of your upper arm and it doesn’t matter how many biceps curls we do.
"The Triceps are the major, primary movers for upper-body ‘push’ motion, meaning an extension of the arms," says personal trainers, The most common mistake beginners make is ignoring their triceps. The second most common mistake? Overworking your triceps—that is, not recognizing the work triceps do while you are bench pressing.
What is the solution? Do this beginner-focused triceps workout once or twice a week, but make sure you don’t do it the day after you focus on a chest-heavy workout.
The Skull Crusher
Load up an EZ-bar or grab dumbbells. Lie on your back on a bench. Raise your weight up so your upper arms are perpendicular to the ceiling, elbows bent—the weight will be at or near your forehead. Straighten your arms, keeping your upper arms in the same position. Re-bend, taking care not to, y’know, crush your skull.
The Plyo Inclined Pushup
Place your hands on a locked Smith machine bar or some foam boxes, in a long-arm plank position. Bend your elbows back close alongside your body, then explosively power up and briefly into the air; land your hands with elbows soft to go right into your next rep.
The Seated Overhead Triceps Extension
While seated on a bench, raise either dumbbells or barbell overhead, with elbows bent so your hands are behind you. Making sure your upper arms stay vertical, straighten your forearms to raise the weight completely overhead. Control the weight as you slowly return to the start.
The Single-Arm Band Overhead Tricep Extension
Stand on a band or tube, holding the other side with one hand. Raise your arm up, so your upper arm is perpendicular to the ceiling, elbow bent, hand back. Extend your arm straight up, the control to release back to the start. Do 3 sets of 20 reps as a finisher.
The Bench Dip
Ditch your weights and sit on your bench sideways, hands holding the edge next to your hips. Keep your knees bent (which is easier) or extend your legs (which is more difficult). Move your hips up and forward off the bench, so your body is largely supported by your arms. Bend your elbows back, aiming for right angles; press up to straighten.
Standing Cable Rope Pressdown
Raise the cable to the top, with the double-handle rope attached. Grasp the handles and pull the cable so your elbows are at your sides and your hands are perpendicular. Press the handles down, so your arms are straight. Re-bend your elbows with control, making sure your upper arms hold steady.
