Take a dip

Bench dip: Unlike other arm exercises, this dip is able to totally isolate your triceps, giving them all the attention they deserve. Not only does this move give you great muscle definition, it can greatly increase your upper body strength and stability, which will improve your overall strength-training ability.

A) Sit on an exercise bench or stacked risers, hands next to your thighs, fingers forward. Your feed should be on the floor, knees bent to 90 degree. Keeping your arms straight, hover your butt off the edge of the bench.

B) Bend your arms and lower your butt, stopping when your upper arms are parallel to the floor,. Push yourself back up to starting position. That's one rep.