For best results perform three sets of 12 to 15 reps for each exercise twice a week.

INCLINE DUMBBELL SKULL CRUSHER

Target Muscles: triceps brachii

Set Up: Lie supine on an incline bench with your feet flat on the ground. Grasp a dumbbell in each hand with a neutral grip and lift the dumbbells directly over your shoulders [A].

Action: Without letting your elbows flare, bend them to lower the dumbbells to either side of your forehead [B]. Hold for a second, then return to the start position and repeat.

PRE-STRETCH LYING TRICEPS EXTENSION WITH EZ BAR

Target Muscles: triceps brachii

Set Up: Grab an EZ or cambered bar with an overhand grip and lie back on a flat bench. Keep your feet on the floor or on the end of the bench. Extend your arms so the bar floats over your head. (This starting position pre-stretches the triceps.) Avoid moving your shoulders [A].

Action: Without letting your elbows flare, bend them to lower the bar behind your head [B]. Press the weight back up to the start position. Repeat.

V–BAR PRESSDOWN

Target Muscles: triceps brachii, especially the lateral head

Set Up: Stand facing a cable machine and grip the V-bar attachment. Keep your knees soft and your torso leaning forward slightly. Bend your elbows, keeping them close to your body [A].

Action: Straighten your arms, pressing the bar down [B]. Be sure to keep your upper arms stable throughout the movement.

ROPE PRESSDOWN

Target Muscles: triceps brachii, especially the lateral head

Set Up: Stand facing a cable machine and hold the ends of a rope attachment with your knuckles facing out. Keep your knees soft and your torso leaning forward slightly. Start with your elbows bent and close to your body [A].

Action: Straighten your arms, separating the rope at the end of the movement. For greater intensity, rotate your wrists at the end of the movement so your knuckles face in [B].

Photos: Paul Buceta, Hair and Makeup: Lori Fabrizio, Stylist: Rachel Matthews, Model: Jennifer Nicole Lee, Clothing: Lululemon, Shoes: Sport Check.