60 minute beginner tricep workout

Here's everything you need to try our 60 minute beginner tricep workout. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • DB Tricep Extensions
  • Tall Kneeling DB Tricep Extensions
  • TRX Kneeling Tricep Extensions
  • Circuit 2
  • Overhead DB Tricep Extension
  • Ring Kneeling Tricep Extensions
  • Single Arm Seated KB Press
  • Circuit 3
  • Floor Seated Pallof Press
  • DB 45 Degree Lunge

Circuit 1

Complete this round 3 times.

DB Tricep Extensions

Complete 10 repetitions

Coaching Tips For DB Tricep Extensions

Follow these cues to perform DB Tricep Extensions correctly:

  • Keep chest perpendicular to the floor, using the bench to support your bodyweight
  • Lock the elbow at the end of the movement.

Tall Kneeling DB Tricep Extensions

Complete 10 repetitions

Coaching Tips For Tall Kneeling DB Tricep Extensions

Follow these cues to perform Tall Kneeling DB Tricep Extensions correctly:

  • Do not use any momentum
  • Keep the elbows in a fixed position
  • Isolate the triceps.

TRX Kneeling Tricep Extensions

Complete 8 repetitions

Coaching Tips For TRX Kneeling Tricep Extensions

Follow these cues to perform TRX Kneeling Tricep Extensions correctly:

  • Keep the triceps in a fixed position
  • Isolate the triceps.

Circuit 2

Complete this round 3 times.

Overhead DB Tricep Extension

Complete 14 repetitions

Coaching Tips For Overhead DB Tricep Extension

Follow these cues to perform Overhead DB Tricep Extension correctly:

  • Do not use any momentum
  • Keep the elbows in a fixed position
  • Isolate the triceps.

Ring Kneeling Tricep Extensions

Complete 8 repetitions

Coaching Tips For Ring Kneeling Tricep Extensions

Follow these cues to perform Ring Kneeling Tricep Extensions correctly:

  • Keep the triceps in a fixed position
  • Isolate the triceps.

Single Arm Seated KB Press

Complete 7 repetitions

Coaching Tips For Single Arm Seated KB Press

Follow these cues to perform Single Arm Seated KB Press correctly:

  • Plant feet, with knees at 90 degrees
  • Start and end each rep in the front rack position as shown
  • Keep rib cage tucked
  • Finish with the bicep next to the ear.

Circuit 3

Complete this round 3 times.

Floor Seated Pallof Press

Complete 6 repetitions

Coaching Tips For Floor Seated Pallof Press

Follow these cues to perform Floor Seated Pallof Press correctly:

  • Resist the band and do not rotate the trunk at all
  • Straighten the arms slowly with control.

DB 45 Degree Lunge

Complete 8 repetitions

Coaching Tips For DB 45 Degree Lunge

Follow these cues to perform DB 45 Degree Lunge correctly:

  • Similar to a reverse lunge but with a diagonal step backward
  • Keep the torso angle as straight as possible
  • Use your full range of motion but do not stretch
  • Touch the knee to the floor if your range of motion allows.

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This workout was made by Sean Klein

Sean Klein

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