Tip: To make this exercise more challenging, once you can perform this exercise with your legs extended, try propping your feet up on a stability ball. Still too easy? Try it with a dumbbell on your lap.

Lying Triceps Extensions

Holding a dumbbell in each hand, lie on your back on the bench. (You can bend your knees and rest your feet on the bench for support.) Tighten your abs. Extend your arms up straight over your shoulders. The heads of the weights should be pointing forward. Keeping your elbows pointing forward and fixed in space, bend your elbows, bringing the weights towards your ears. Slowly straighten your arms back up to start.

Band Triceps Extensions

Stand with your feet hip-width apart. Hold one end of a stretchy band in your left hand. Bring your left hand behind your back and bend your elbow, resting the knuckles of your left hand against your spine. With your right hand, grab the free end of the band over your shoulder. Bend your right elbow and, keeping it near your head, angle it to face forward. The band should be taut between your hands. Slowly straighten your right arm, raising your hand towards the ceiling. Bend it and slowly return to the starting position resisting the tension on the band. Repeat all reps on the right side before switching arms.

Tip: To make this exercise more challenging, choke up on the band so there's more resistance, or use a stiffer band.