Triceps

Barbell Close Grip Bench Press

Difficulty: Intermediate

  1. Lay flat on the bench with your feet on the ground. With a narrow grip on the bar, straighten your arms
  2. Lower the bar to your lower-mid chest
  3. Slowly raise the bar until you've locked your elbows.

Cable Push Down

Difficulty: Beginner

  1. You can use any attachment for this. The cable should be set all the way at the top of the machine.
  2. Make sure to keep your upper arm glued at your side. Extend your elbows until you feel your triceps contract.

Dumbbell Incline Bench Press

Difficulty: Beginner

  1. Lay flat on the incline bench with your feet on the ground. Raise the dumbbells until you have straight arms.
  2. Lower the dumbbells to your mid chest
  3. Raise the dumbbells until you've locked your elbows.

Dumbbell Skullcrusher

Difficulty: Intermediate

  1. Lay flat on the floor or a bench with your fists extended to the ceiling and a neutral grip.
  2. Break at the elbows until your fists are by your temples. Then extend your elbows and flex your triceps at the top.