Up in arms over triceps? Lift and flex

To perform this triceps extension, which strengthens and sculpts the backs of your upper arms, you can lie on the floor or a flat weight bench. A Bosu trainer offers a soft surface and positions your upper body at a slight incline. This can be more comfortable than lying flat, but you’ll need to focus on keeping your elbows directly above your shoulders.

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1 Hold a barbell with your hands shoulder-width apart. Lie on a mat or position your shoulders against a Bosu trainer. Bend your knees with your feet flat on the floor. Straighten your arms to lift the bar directly above your shoulders.

2 Keeping your upper arms stationary, slowly bend your elbows to lower the barbell a few inches above your forehead. Keep your elbows pointed upward. Pause for a moment, and then slowly straighten your arms to raise the bar back to the starting position. Perform eight to 12 reps, rest for 15 seconds and repeat two more times for a total of three sets.

-- Karen Voight