Having better mass with well shaped triceps add aesthetics to your arms and full body, Being one of the most exposed area of your body, it’s pretty much important to workout triceps on weekly basis. For beginners it’s equally important while flaunting your progress among your friends. Considering all these factors in mind, here goes the list of top 5 aesthetic triceps workout for beginners.
1 . Bench Dips :
Bench dips are one of the best bodyweight exercise for your triceps. The key focus areas while performing this workout will be your triceps and part of your chest. You need a straight bench to perform this exercise. Sit on a bench, with your hands to your sides and closer to your body. Now keep your legs straight with knee bend at 90 degrees. Move your upper body down to the ground with the help of your arms , keep the elbows bent as you move down till it makes a 90 degree angle then move back up to the starting position. This will put your triceps to work. Perform 3 sets of 15-20 reps each.
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2. Lying barbell french press :
This exercise will focus on your triceps mass and build the necessary strength your triceps needs. You need a bench, an EZ bar and some weights to perform this workout. Lie down on the bench with your back straight and chest up. Add weights to EZ bar (5 kgs for boys and no weights for girls to start with). Hold the closer grip of EZ bar. Bring it front of your chest and then slowly move it back of your forehead. Once reached bring it back to the starting point. Counted as single rep. Perform 3 sets of 15 reps each. Remember to keep your elbows closed (to your ears) while performing this workout.
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3. Diamond Dips :
Diamond dips focus majorly on your triceps, as your triceps holds and works to move your bodyweight while performing this exercise. Bring your body in a push-up position with your hands closer to your chest making a diamond formation. Move your body down till your chest touches your hands and bring it back up. Perform this exercise 3 sets of 15 reps each. Remember not to fully stretch your elbows while bringing it up as it moves the stress away from triceps. Keep them slightly bent.
4. Two Arm Extension :
This exercise is for adding mass to your triceps. You need a set of dumbbells of varying weights and a bench. Sit down on a bench, hold the dumbbell with both of your hands. Bring it over your head , keep your back straight and bring the dumbbell down slowly to the back of your neck while keeping the elbows closer to your ears. As soon as your elbows gets fully bent, bring the dumbbell back to the overhead and repeat. Perform 3 sets of 15 reps each.
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5. Tricep Dumbbell Kickback :
This exercise is performed using bench and dumbbells. Get a straight bench, keep one leg on the bench, bent to the knees at 90 degrees, while other straight to the ground. Take the dumbbell in your hand which is in line with your straight leg. Slightly bend your body with your back straight and chest out, keeping your arms parallel to the ground. Keep your elbow stationary and slightly bend, kickback the dumbbell with your arm to the full stretch and bring it back to start. Perform alternate sets with both the arms 3 sets of 15 reps each.
Continue this routine for at least a month before adding variation in your workout plan. Know more about beginner’s workouts