45 Minutes Beginner Triceps Workout with Smith Machine
A 45 minutes endurance workout targeting your triceps using smith machine equipment. 4 exercises, 12 total sets, designed for beginner lifters.
45 Minutes
Duration
12
Total Sets
15-25 reps
Rep Range
~473
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Position the bench so the bar travels directly over your mid-chest.
- Retract your shoulder blades and maintain a slight arch in your lower back.
- Unrack by twisting the bar, then lower it under control to your chest.
Set a decline bench at 15-30 degrees inside the Smith machine.
Form cues
- Set a decline bench at 15-30 degrees inside the Smith machine.
- Unrack the bar with it aligned over your lower chest.
- Lower the bar to the bottom of your pecs with controlled speed.
Position the bench at 90 degrees or sit on a flat seat directly under the bar.
Form cues
- Position the bench at 90 degrees or sit on a flat seat directly under the bar.
- Set the bar at forehead height, grip just outside shoulder width.
- Unrack by twisting the bar and press straight up to full lockout.
Finish strong — take the last set close to failure.
Form cues
- Lie on a flat bench under the Smith machine with hands shoulder width apart or slightly narrower.
- Unrack by twisting the bar and lower it to your lower chest with elbows tucked tight.
- Press the bar back to lockout, focusing on squeezing the triceps at the top.
Why This Workout Works
This workout is built around the principles of endurance training. Use lighter loads (40-60% 1RM) with high reps. Minimize rest between sets to challenge your cardiovascular system. Circuit training and supersets are particularly effective. Focus on maintaining form even as fatigue accumulates.
Training Parameters
- Rep Range: 15-25 reps — designed for sustained muscular effort
- Rest Periods: 30-45 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 2-3 sets — optimized for endurance
Triceps Training Tips
- *Overhead extensions stretch the long head, which is the largest tricep head — do not skip them.
- *Lock out every rep fully to engage the medial head.
- *Dips and close-grip bench press allow heavier loading than isolation work.
Get this triceps workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum endurance results.