Bench dip on floor
Sit on the long edge of a flat bench, with your hands at your sides on the bench you're sitting on and your fingers facing your feet. Place your feet on the floor in front of you so your knees are a little more than a right angle. The smaller the angle, the easier
Diamond Push-up (on knees)
Set up like you would for a normal push-up: body tight and straight, hands underneath the shoulders, arms extended. Then keep that same position and bring your hands closer to make a triangle shape. The ends of your thumbs and first fingers should be touching. From there, bring your chest down to the hands
Cable kickback (version 2)
Set up a hip-high cable pulley. Remove the stirrup/handle or bar so that there is no attachment. Grasp the clip at the end of the cable and step back until the cable is pulled taut. Lean forward a little and raise your upper arm so that it is parallel with the floor. Keeping your
Lever Triceps Extension
Sit on seat with arm pads apart to sides. Slide arm pads closer together to sides of chest. Grasp handles and place back of upper arms on padding. Push lever down until arms are fully extended. Return until forearms contact upper arms. Repeat.
Band alternating biceps curl
Start off by placing a bungy under your feet and hold the handles palms forward in your hands. Stand with your feet shoulder-width apart, knees slightly bent and your abs drawn in. Curl your arms up and down in an alternating motion, keeping your body straight, and isolating the bicep muscle. As you become
Cable Curl
Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up (supinated grip). This will be your starting position. While holding the
Triceps Dips Floor
Sit on the floor with your knees bent, feet on the floor, hands on the floor behind you with fingers pointing toward the body. To begin, lift hips off the floor. Slowly and gently bend your elbows and lower your body close to the floor. Keep abdominal muscles tight. Extend arms through the elbows and
Triceps Dip
Position your hands shoulder-width apart on a secured bench or stable chair. Slide your butt off the front of the bench with your legs extended out in front of you. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. Slowly bend your elbows
Lever Triceps Extension
Sit on seat. Grasp handles and place back of upper arms parallel on padding with elbows approximately in line with lever's fulcrum. Push lever down until arms are fully extended. Return until forearms contact upper arms. Repeat.
Lever Preacher Curl
Sit on curl machine placing back of arms on pad. Grasp lever handles with underhand grip. Align elbows at same pivot point as fulcrum of lever. Raise lever handles toward shoulders. Lower handles until arms are fully extended. Repeat.
Olympic Barbell Triceps Extension
Sit on bench with narrow overhand grip on the barbell. Position barbell over shoulders with arms extended. Lower bar by bending elbows. As bar nears head, move elbows slightly back just enough to allow bar to clear around curvature of head. Extend arms. As bar clears head, reposition elbows to its former position until