Flexxp

Sit on the edge of a sturdy bench or chair with your hands placed beside your hips, fingers gripping the edge.
Slide your hips forward off the bench, keeping your feet flat on the floor, creating a 90-degree angle at your knees.
Lower your body by bending your elbows, keeping them close to your body, until your upper arms are parallel to the ground.
Push through your palms to extend your arms, returning to the starting position. Repeat the bench dips for the desired number of repetitions to target your triceps.

Set up parallel bars or sturdy surfaces at approximately shoulder-width apart.
Secure a dipping belt around your waist, attaching a weight plate to it.
Stand between the bars and place your hands on the bars, palms facing inward, and arms fully extended.
Lower your body by bending your elbows until your upper arms are parallel to the ground, then push through your palms to extend your arms. Perform weighted tricep dips for the desired number of repetitions, ensuring control and proper form throughout the movement.

Find parallel bars or sturdy surfaces that are about shoulder-width apart.
Grip the bars with your palms facing down, arms fully extended, and shoulders down.
Lower your body by bending your elbows until your upper arms are parallel to the ground or reach a comfortable depth.
Push through your palms to extend your arms and return to the starting position. Repeat tricep dips for the desired number of repetitions, ensuring controlled movement to target and engage your triceps effectively.

Stand with your feet shoulder-width apart, holding an EZ bar with an overhand grip, hands placed close together.
Lift the EZ bar overhead, fully extending your arms.
Keep your elbows close to your head as you lower the bar behind your head, bending your elbows.
Extend your arms again, lifting the bar back overhead. Repeat for the desired number of repetitions, maintaining control and proper form throughout the standing overhead EZ bar triceps exercise.

Lie on a flat bench with your back pressed against it, feet flat on the floor.
Grasp a barbell with a grip narrower than shoulder-width apart, hands facing forward.
Unrack the bar and lower it to your chest while keeping your elbows close to your body.
Push the bar back up to the starting position, fully extending your arms. Repeat for the desired number of repetitions, ensuring controlled movements to target the triceps effectively in the close grip barbell bench press.

Attach a V-bar handle to the high pulley of a cable machine and set an appropriate weight.
Stand facing the machine, grab the V-bar with both hands, and step back a few feet.
Keep your feet shoulder-width apart, engage your core, and maintain a slight bend in your knees.
With your elbows close to your sides, extend your arms downward, fully straightening them, and then return to the starting position. Repeat for the desired number of repetitions, focusing on the contraction of the triceps during the cable tricep extension with the V-bar.

Stand with feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
Raise the dumbbell overhead, fully extending your arm.
Keep your upper arm close to your head and your elbow pointed forward.
Lower the dumbbell behind your head by bending your elbow, then extend your arm back up. Repeat for the desired number of repetitions, then switch arms. Ensure controlled movements and engage your triceps in the one-arm standing dumbbell extension.

Stand with feet shoulder-width apart, holding a dumbbell in each hand, palms facing in.
Bend your knees slightly and hinge forward at the hips, keeping your back straight and parallel to the ground.
With your upper arms close to your torso, extend your elbows, kicking the dumbbells back behind you.
Pause briefly at the top of the movement, then return to the starting position. Repeat for the desired number of repetitions, maintaining control and focusing on the contraction of the triceps during the bent-over dumbbell tricep kickback.

Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height, palms facing forward.
Maintain a straight back, engage your core, and keep a slight bend in your knees for stability.
Press the dumbbells overhead by extending your arms fully, bringing them close together at the top.
Lower the dumbbells back down to shoulder height in a controlled manner. Perform standing dumbbell presses with proper form, ensuring a smooth and controlled movement, to target the shoulders and upper body effectively.

Stand with a dumbbell in each hand, arms by your sides, and palms facing your body.
Maintain a slight bend in your elbows and lift both arms out to the sides until they are parallel to the ground.
Keep your core engaged and avoid using momentum by controlling the movement.
Lower the dumbbells back down in a controlled manner, feeling the tension in your lateral deltoids. Perform dumbbell lateral raises with a moderate weight and focus on the quality of the movement for effective shoulder isolation and development.

Begin seated or standing with dumbbells at shoulder height, palms facing your body.
As you press the dumbbells overhead, rotate your palms to face forward.
At the top of the press, your arms should be fully extended overhead with palms facing away.
Lower the dumbbells back to shoulder height while rotating your palms back towards your body. Focus on controlled movements and engage various shoulder muscles for an effective Arnold Press.

Sit facing the machine on the reverse fly station, adjusting the seat height to align with your chest.
Grab the handles with a pronated grip (palms facing each other) and keep a slight bend in your elbows.
Pull the handles apart and backward in a reverse fly motion, squeezing your shoulder blades together.
Slowly return to the starting position, feeling a stretch in your rear deltoids and upper back. Perform machine reverse fly exercises with controlled movements to target and strengthen the muscles of the upper back and rear delts effectively. Adjust the weight according to your fitness level while maintaining proper form.