• Dips Taking hold of the parallel bars, raise yourself up until your arms are locked. As you bend your elbows and lower yourself between the bars, try to stay as upright as possible. If you start to lean forward you will start to work the chest. At the bottom of the exercise, press yourself back up until your arms are locked out, then crunch the triceps really hard of to increase the contraction. You can increase the difficulty of this exercise by using a weighted belt.
  
  
• French Press Position yourself on a flat bench. Your feet should be firmly positioned and you should arch your lower back. Take the dumbbell and with both hands flat against the plate and hold it straight up over your head. Your triceps should be fully contracted. Keep your elbows firmly in place and lower the weight down in an arch behind your head until you feel a complete stretch in the triceps. Slowly raise the weight back up to the starting position.
  
  
• Close Grip Bench Press Using either a straight bar or an EZ-bar, position yourself on a flat bench and with your hands very close together, in an overhand grip, on the bar. Lower the weight just like a normal bench press. The bar should come down to your upper chest and you will feel the triceps stretch out. Slowly push the weight back up to the starting position.
  
  
• Cable Kickbacks Position a flat bench next to a low pulley cable. Place one knee on the bench and lean forward and support yourself with one hand. With your free hand, grab the cable and raise your elbow back and up to shoulder height. Keep your back straight and your head up. Hold the cable close to your body as you raise it. Hold at the top position and then slowly lower the weight as you return the cable to the starting position. Change sides and repeat the movement for your other triceps.
  
  
• Cable Press / Pull downs Attach a short bar to an overhead cable and pulley and stand near to the bar. Position your hands close together and use an overhand grip. Hold your elbows in close to your body and keep your body as still as possible during the movement. Press the bar down and fully extend your arms. Contract the triceps and hold. Allow the bar to come back up without moving your elbows.
  
  
• Incline Triceps Extensions Position yourself on an incline bench with your feet firmly placed for stability. Hold a barbell over your head with your hands spaced close together and palms facing forward. Straighten your arms and with your elbows held in one position, slowly lower the weight down to the back of your head. Allow the triceps to fully stretch before you push the weight back up, using the triceps, in an arcing motion.
  

Please consult with a health professional before undertaking
any program which involves strenuous activity.