Triceps Dumbbell Extension
Muscle area: Triceps (link to an animation of "Triceps Dumbbell Extensions")
How To: With the elbow pointed forward and the dumbbell touching the back of your neck, support the back of this arm with the other hand and press upward. Breathe out at the top of the movement and in as you return to the starting position. Make sure when you hit the top of the movement, you contract the triceps fully.

Triceps Extensions
Muscle area: Triceps, the muscles in the back of the upper arm (link to an animation of "Triceps Extensions")
How To: Lying on a flat bench and using a “curl” bar, take the inside grip and from the forehead, press the bar straight overhead. Be sure to keep your elbows pressed in and forward. They have a tendency to press out. Be sure to lower the bar slowly, breathing in as you do and breathing out as your press it upward. Please be careful not to hit yourself in the head. It is highly advisable to use a training partner to spot you during this exercise.

Triceps Kickback
Muscle area: Triceps (link to an animation of "Triceps Kickback")
How To: Until you get the hang of this exercise, please use light weight. So many people use too much weight and don’t get full benefit of the movement. Using one dumbbell, grip it so that your palm is facing your side. If you start with your right triceps, place your left hand and left knee on a bench, leaning over. In this position, bring the right elbow to your side. Now stabilize that elbow, do not move it, only the weight moves out and back. When you press the weight out, breath out and contract the muscle as hard as you can. Then, slowly bring it back to the starting position, breathe in and keep that elbow still.

Triceps Press
Muscle area: Triceps (link to an animation of "Triceps Press")
How To: Using a bench press, place your hands in the center of the bar about a thumbs distance apart. Lift the bar off the rack and bring it directly over your chest. With the elbows pressed out, lower the bar to your chest as you breathe in. As you return to the starting position, breath out and contract the triceps. This exercise, though it can be used for toning, is ideally suited for putting mass on by adding weight to the bar.

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