Tricep Kick Backs: You can do this exercise whether or not you have a flat bench. The key is keeping your back straight at about a 45 degree angle, and your elbow at a 90 degree angle. Place one hand down flat on a flat bench while lifting the other arm upward. With your palm facing your body, kick your forearm back moving only at your elbow. Make sure that you extend your arm completely and do not rock with the motion. Make sure to keep your shoulder position locked so that you elbow does not move up and down. If you do not have a bench, you can place one foot in front of the other and bend at your knees. Lean forward keeping your back straight and lift you elbow into position. You could also use a coffee table at home.
Reverse Tricep Extensions: Same as above, only your palm is facing forward at the top of the motion and up to the ceiling after extending your elbow. These are a little harder so you may want to use a lighter weight.
One-Arm Tricep Push-Up: Lay on your right side. Place your right arm flat on the floor and your left hand on the floor in front of your chest. Lift your upper body off the floor by pushing up with your left arm. Switch arms.
Tricep Presses: Lay on your back either on a flat bench or one the floor. Lift your arms in front of you with elbows bent at a 90 degree angle parallel to your body. With weights in hand, lift your forearms so your arms are in a straight line in front of your face.
Overhead Extension: Standing tall, reach your right arm up and drop your hand behind your head. With weight in hand, straighten your arm, then reach back behind your head. When done switch to your other arm.
Tricep Dips: Using a dip machine at the gym, bend knees and straighten your arms. Lower your body down until your elbows come to a 90 degree angle, and then lift again. If you are at home, find a chair or a coffee table and place your palms on it behind you. Straighten your legs and dip your body down then back up. If you want to make these harder try lifting one leg, or place both legs on another chair.
Tricep Pushdowns: Using a rope attachment at the gym, grab hold of the end of the rope with both hands. start with elbows bent at a 90 degree angle and ahnd in front of your body. Extend your arms by pushing down on the rope. Do not lean forward into the exercise. Let your triceps do all the work.
By Dean Ash