1. Triceps Kickback
When it all comes down to it, training your triceps for optimal size and strength is a fairly straightforward process. The majority of your gains will come automatically as a result of your heavy pressing movements for your chest and shoulders, and you can then squeeze out an additional 10-20% of growth by including a basic tricep isolation exercise or two.
The triceps kickback exercise works your triceps, which assist the chest in just about every pushing movement. Use caution when doing this move if you have elbow or lower-back problems.
Stand to the right of your weight bench, holding a dumbbell in your right hand with your palm facing in.
Place your left lower leg and your left hand on top of the bench.
Lean forward at the hips until your upper body is at a 45-degree angle to the floor.
Bend your right elbow so your upper arm is parallel to the floor, your forearm is perpendicular to it, and your palm faces in.
Keep your elbow close to your waist.
Pull your abdominals in and bend your knees slightly.
Keeping your upper arm still, straighten your arm behind you until your entire arm is parallel to the floor and one end of the dumbbell points toward the floor.
Slowly bend your arm to lower the weight.
After you complete the set, repeat the exercise with your left arm.