Although triceps make up roughly 70 percent of the mass in your arms, they are a long-neglected muscle. Biceps get all the credit when you make a muscle. They do the heavy lifting and edge the triceps out of the limelight. You don't even notice your triceps until they start flapping in the breeze. Not to fear: You don't have to have chicken wings like your great aunt Edna. Work those triceps with our triad of exercises and you'll be rivaling Madonna's guns in no time.

Bench Dip

This exercise uses your own body weight for resistance. To adjust the difficulty of the exercise, simply adjust the position of your legs. Beginners should start with their legs together and bent at a 90-degree angle, as if sitting in a chair. More advanced exercisers can extend their legs straight with theirtoes pointing up.

Begin by sitting on the edge of the bench with your hands on each side of your thighs, gripping the edge of the bench. Roll your shoulders back and down so that your elbows are pointing behind you. Supporting the weight of your torso with your arms, slide your butt just off the bench. Gradually bend your elbows, lowering your butt towards the floor. (As you lower yourself, your back should stay close to the bench, as if you're trying to scrape your back with it.) Stop when your upper arms are parallel to the floor and then push yourself back up. Do not lock your elbows at the top of the motion.