3. Dumbbell Triceps Kick Backs
Start in a standing position with your knees slightly bent and your body leaning forward. Hold a dumbbell in each hand and then bend your right elbow to bring the dumbbell to your side. Make sure your upper arm is parallel with the floor. Then, push the dumbbell back as you straighten your arm. Do 16 reps with each arm.
4. Triceps Dip to Reverse Plank
This exercise is not only perfect for your triceps, but it will also help tone your upper back. For this exercise, you will need your bench.
Start by placing your palms on the edge of the bench, making sure your arms are straight down from your shoulders. Place your legs straight out in front of you with your heels resting on the floor. Then, slowly lower your body into a dip, bending your elbows while you allow your back to gently glide down the front of the bench.
Once you have lowered yourself, begin to raise yourself back up to the starting position. Pause for a moment and then lift your hips as high as you can toward the ceiling so you are in an inverted plank position. Once you return to starting position, you have completed one repetition.
If you find this too hard at first, you can forget the “dip” and just go straight to the inverted plank from your starting position. As you practice this exercise, however, you will soon be able to add the dip back in for better results.
5. Push Planks
This exercise also uses your bench. It is great for your shoulders and your core body. Start by placing your hands below your shoulders, placing your feet straight out behind you. Next, raise your body so it forms a straight line at about a 45-degree angle to the floor.
Now, bend your right elbow as you slowly lower your forearm until it touches the bench, then repeat with your left arm so you are resting on your forearms in a low plank position. Once stable, extend your right arm, then your left arm and then return to the high plank position. This will complete one rep.
Continue doing this for 16 reps but alternate—start with your left arm first, then next time start again with your right arm etc. If this is too hard on your wrists at first, you can simply hold a low plank for as long as you feel comfortable.
Tip: Curl your toes for extra grip.