45 Minutes Beginner Triceps Workout with Smith Machine
A 45 minutes fat loss workout targeting your triceps using smith machine equipment. 3 exercises, 9 total sets, designed for beginner lifters.
45 Minutes
Duration
9
Total Sets
10-15 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.
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 fat loss training. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit. Add supersets and circuits for accessory work to increase training density. Keep protein high (1g per pound of bodyweight) and prioritize sleep for recovery.
Training Parameters
- Rep Range: 10-15 reps — high enough to keep your heart rate elevated
- Rest Periods: 30-60 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3-4 sets — optimized for fat loss
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 fat loss results.