“This classic exercise should be your go-to for toning the back of your arms,” says Parren. It will not only target your triceps, but also work your chest and shoulders for an all-around, upper-body blast. You’ll need to find a sturdy surface; this can be a park bench if you’re outdoors, or your sofa or a coffee table if you’re working out at home.
Face away from the bench or sofa, and place your hands facing you on the surface. Make sure to keep your body close to the surface throughout the exercise, as you may find yourself moving further and further away. You can choose how hard you want to make the exercise by where you place your feet: The further outstretched they are, the tougher it will be—and the more you’ll work your muscles. Slowly lower yourself down so that your shoulders are in line with your elbows; then use your triceps to push you back up. “You should really feel the burn with this exercise,” says Parren.
2. Triceps Extensions