15 Minutes Beginner Triceps Workout with Bodyweight
A 15 minutes strength workout targeting your triceps using bodyweight equipment. 3 exercises, 15 total sets, designed for beginner lifters.
15 Minutes
Duration
15
Total Sets
3-6 reps
Rep Range
~263
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Place your hands on a bench behind you, fingers pointing forward.
- Extend your legs out in front (bent knees for easier, straight legs for harder).
- Lower your body by bending your elbows to roughly 90 degrees.
Sit on the floor with knees bent, feet flat, and hands behind your hips with fingers pointing forward.
Form cues
- Sit on the floor with knees bent, feet flat, and hands behind your hips with fingers pointing forward.
- Lift your hips off the ground and straighten your arms.
- Bend your elbows to lower your body, keeping them pointing straight back.
Finish strong — take the last set close to failure.
Form cues
- Place your hands together under your chest, forming a diamond shape with thumbs and index fingers.
- Maintain a straight body line from head to heels.
- Lower your chest to your hands, keeping elbows close to your body.
Why This Workout Works
This workout is built around the principles of strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
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 strength results.