Lying Overhead Tricep Extensions

• 1). Pick free weights in a few different sizes that you can handle. Men can handle more weight than women. Choose weights in few different increments so you can increase the weight over time.
  
  
• 2). Lie down on a flat weight bench with the two weights in your hands at shoulder width.
  
  
• 3). Lower the weights from arm's length toward your ears, slowly.
  
  
• 4). Raise the weights upward in a straight line until your elbows form 90-degree angles.
  
  
• 5). Repeat 15 times in sets of three.
  
  

Single-Arm Seated Extensions

• 1). Sit up straight on a bench with a dumbbell in your hand.
  
  
• 2). Raise the arm holding the dumbbell above your head.
  
  
• 3). Grasp the upper arm holding the dumbbell with your other hand.
  
  
• 4). Lower the dumbbell behind your back and raise it back up at a 90-degree angle. Do not lock your elbow at the top.
  
  
• 5). Repeat 15 times in sets of three.