Triceps

Dips

Difficulty : Intermediate

  1. Hold your body with arms locked above the equipment
  2. Lower your body slowly while leaning forward, flare out your elbows
  3. Raise your body above the bars until your arms are locked.

Diamond Push Ups

Difficulty : Beginner

  1. Position your index fingers and thumbs so they are touching, forming a diamond shape
  2. Use a standard push up position
  3. Lower your chest towards your hands, keep your elbows close to your body
  4. Stop just before your chest touches the floor, then push back up to the starting position.

Bench Dips

Difficulty : Beginner

  1. Grip the edge of the bench with your hands, Keep your feet together and legs straight.
  2. Lower your body straight down.
  3. Slowly press back up to the starting point.
  4. TIP: Make this harder by raising your feet off the floor and adding weight.

Seated Overhead Triceps Extension

Difficulty : Intermediate

  1. Sit on the bench and hold a dumbbell with both hands. Raise the dumbbell overhead at arms length, holding the weight up with the palms of your hands.
  2. Keep your elbows in while you lower the weight behind your head, your upper arms stationary.
  3. Raise the weight back to starting position.

Laying Triceps Extension

Difficulty : Intermediate

  1. Lay on a flat bench while holding a barbell with a shoulder-width grip.
  2. Fully extend your elbows until the barbell is directly over your chest.
  3. Begin to flex your elbows and allow the barbell to nearly touch your forehead.
  4. Extend your elbows back to the starting position and repeat.

Barbell SkullCrusher

Difficulty : Intermediate

  1. Take a shoulder width grip. Break at the elbows. Try to keep your elbows tucked in. Don't let them flare out.
  2. Stop the bar a few inches from your forehead and extend your elbows back up.