1. Set the bench to a 30 to 45-degree incline and lie on it with your feet firmly on the ground.

2. Grasp the bar with a grip slightly wider than shoulder-width and unrack it from the supports, holding it directly over your chest.

3. Lower the bar under control until it touches your chest, then press it back up explosively until your arms are fully extended.

1. Lie down on a flat bench and grip the barbell with your hands shoulder-width apart or closer, palms facing away from your body.

2. Lower the bar towards your chest, keeping your elbows close to your body. Pause for a second and then push the bar back up to the starting position.

3. Repeat the movement for the desired number of reps.

1. Sit on a bench with your feet flat on the floor and your back straight. Hold a dumbbell in each hand at shoulder level, with your palms facing forward and your elbows bent.

2. Press the dumbbells up above your head, extending your arms fully and keeping your palms facing forward.

3. Slowly lower the dumbbells back down to shoulder level, making sure to maintain controlled resistance.

1. This is similar to the ordinary single arm tricep extension, only here you’re extending across your body rather than straight down and back. The crossbody extension focuses on the lateral head while the ordinary tricep extension hits the long head in the back of the arm (although both exercises work the entire tricep!).

2. Position the cable pulley to the highest point and make sure there’s a single arm handle on it.

3. Grab the handle, and stand horizontally in relation to the cable like the picture above.

4. Keeping your elbow in place and wrist still, pull down and out until your tricep is completely flexed, hold for a moment, and slowly go back to the starting position.

5. Switch sides when you’ve finished.

1. Begin by setting the pulley to the highest height setting on the cable machine, then grab the handle with an overhand grip.

2. Take a step backward to move the weight off of the weight stack.

3. Stand tall with your feet slightly wider than hip-width apart and a slight bend in your knees. Your shoulders should be directly over your hips.

4. While maintaining your alignment and keeping your elbows locked in place, begin pushing the bar towards the floor. Finish the movement by squeezing your triceps and by maintaining a slight bend in your elbows, which should remain by your side throughout the movement.

5. Slowly bend your elbows to return to the starting position.

1. Stand with your feet shoulder-width apart, and lower yourself into a quarter-squat position, keeping your back straight and your weight in your heels.

2. From the quarter-squat position, explosively jump up as high as you can, extending your arms above your head.

3. Land softly on the balls of your feet, with your knees slightly bent to absorb the impact.

4. Reset yourself in the starting position and repeat the exercise for the desired number of repetitions.