1. Triceps Extension
Hold a 10-pound dumbbell with both your hands. Your feet should be shoulder-width apart, abs engaged, and shoulders relaxed. Slowly raise your hands above your head. Extend your arms fully, with the palms facing the ceiling. Flex your elbows and lower your forearms behind your head until they touch your biceps. Exhale, and bring your forearm back to the starting position. Do 2 sets of 10 reps.
2. Lying Triceps Extension
Lie on a bench. Hold a 5-pound dumbbell in each hand, with the palms facing each other, and the arms extended up. Flex your elbows and bring the dumbbells down towards your shoulders. Pause for a moment. Bring your forearms back to the starting position. Do 2 sets of 10 reps to feel the burn.
3. Triceps Dips
Stand in front of a bench. Lower your body. Hold the bench by placing your hands behind. Ensure your fists are facing forward, and the legs are extended. Support your body with your heels. Keep your abs engaged. Slowly lower your body, back straight, until your elbows are at a 90-degree angle. Slowly rise to the starting position. Do 3 sets of 5 reps.
4. Triceps Push-Ups
Lie down on your stomach. Lift your body by supporting it with your toes and palms. Keep your palms closer than the normal shoulder-width distance. Lower yourself until your chest touches the floor. Inhale as you do so. Pause for a moment and raise your body back to the starting position. Bend the arms as much as you can. Lower your chest toward the ground while keeping the shoulders in line with the elbows throughout. Pace your hands on a higher surface or lower the knees on the ground to modify. Do 2 sets of 10 reps.
5. Ball Push-Ups
Place a medicine ball in front of you. Keep your palms on the ball, with the fingers facing out. The palms must be close to one another, and arms fully extended. Keep your legs straight and extended. Support your lower body by flexing your toes and touching the floor with them. Slowly go down until your chest touches the ball. Bend the arms as much as you can tolerate. Lower your chest toward the ground while keeping the shoulders in line with the elbows throughout. Place your hands on a higher surface or lower the knees on the ground to modify. Use your strength to rise back to the starting position. Do 2 sets of 10 reps.
6. Triceps Side Push-Ups
Lie down on one side. Place one foot on the other. Keep your abs engaged and the top arm’s palm flat on the floor. Wrap the other arm around your waist. Use the top arm to push your upper body up until it is fully extended. Pause for a moment and then lower your body. Inhale as you do so. Repeat 2 sets of 10 reps on each side.
7. One-Arm Press
Stand with your feet shoulder-width apart and hold the weights in both hands. Flex both your arms and bring them close to your chest. Raise one arm straight above your head. This is your starting position. Flex your elbow and lower your forearm behind until the dumbbell touches your shoulder. Your little finger must face the ceiling. Slowly bring your forearm up until your hand is fully extended. Do 2 sets of 10 reps for both the arms.
8. One-Arm Kickback
Place 10-pound dumbbells on either side of a bench. Keep one knee on the bench and bend. Keep your body parallel to the ground, and support it by placing one palm on the bench and the other leg on the ground, with the knee slightly bent. Pick up the dumbbell, keep your upper arm close to your body and at a 90-degree angle with the forearm. Point the forearm downward. Exhale and extend your forearm backward. Pause for a moment, inhale, and bring your forearm back to the starting position. Do 3 sets of 10 reps.
9. Bent-Over Row
Grab a barbell. Keep your hands shoulder-width apart and bend your waist. Your back should be straight, and knees slightly bent. Keeping your core engaged, pull the barbell up to your chest. Pause for a moment and lower it back to the starting position. Keep your core engaged and back straight throughout. Do 2 sets of 10 reps.
10. Side Plank With Dumbbell Raise
Assume the side plank position by lying on one side. Keep one foot on the other. Grab a 5-pound weight with the top hand, and keep the other hand on the floor. Make sure your palm is flat on the floor. Lift your body up so that only one foot and arm are on the ground. Raise your top hand and extend it straight up. Slowly bring your top hand down to the starting position. Do 1 set of 10 reps on each side.