15 Minutes Beginner Triceps Workout with Smith Machine
A 15 minutes general fitness workout targeting your triceps using smith machine equipment. 3 exercises, 9 total sets, designed for beginner lifters.
15 Minutes
Duration
9
Total Sets
8-15 reps
Rep Range
~158
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
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.
Set the bench to 30-45 degrees and position it so the bar tracks over your upper chest.
Form cues
- Set the bench to 30-45 degrees and position it so the bar tracks over your upper chest.
- Unrack the bar by twisting the hooks and lower it to your upper chest with control.
- Press the bar up to full lockout, driving through your palms.
Finish strong — take the last set close to failure.
Form cues
- Adjust the seat so the handles are aligned with your mid-chest.
- Grip the handles with a full grip and retract your shoulder blades against the pad.
- Press forward to full extension without locking out aggressively.
Why This Workout Works
This workout is built around the principles of general fitness training. Combine compound movements with moderate loads and moderate reps. Include a mix of push, pull, hinge, squat, and carry patterns each week. Add 2-3 days of cardio and prioritize mobility work. This is sustainable, long-term training.
Training Parameters
- Rep Range: 8-15 reps — designed for sustained muscular effort
- Rest Periods: 60-90 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3 sets — optimized for general fitness
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 general fitness results.