Tricep Dips
Sit on a bench with your hands next to your hips, fingers pointing forward. Lift your hips off the bench and slowly lower yourself down until your elbows reach a 90-degree angle, then push back up and repeat.
Close-Grip Bench Press
Lie down on a bench with your hands close together on the barbell, just a few inches apart. Lower the bar towards your chest, then push it back up and repeat.
Cable Tricep Pushdowns
Stand in front of a cable machine with a straight bar attachment. Hold the bar with an overhand grip and push it down towards your thighs, then slowly release it back up and repeat.
Overhead Tricep Extensions
Stand with your feet shoulder-width apart and hold a dumbbell with both hands. Extend your arms overhead, then slowly lower the weight behind your head, bending your elbows. Straighten your arms back up and repeat.
Skull Crushers
Lie down on a bench with a barbell above your head, arms extended. Lower the bar towards your forehead, bending your elbows, then push it back up and repeat.
Diamond Push-ups
Start in a plank position with your hands close together, fingers forming a diamond shape. Lower your body towards the floor by bending your elbows, then push yourself back up and repeat.
Tricep Kickbacks
Hold a dumbbell in one hand and lean forward with your other hand resting on a bench. Extend the weight behind you, then slowly lower it back down and repeat.
Close-Grip Push-ups
Start in a plank position with your hands close together, just a few inches apart. Lower your body towards the floor by bending your elbows, then push yourself back up and repeat.
Tricep Rope Extensions
Attach a rope handle to a cable machine and hold it with both hands, palms facing down. Extend your arms down towards your thighs, then slowly release back up and repeat.
NOTE: Remember to use proper form and technique for each exercise, and start with lighter weights and fewer repetitions, gradually increasing over time.
