Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Triceps
Sit on the edge of a bench and place your palms beside your hips.
Slide your hips off the bench so your arms carry your bodyweight.
Extend your legs out front (bend the knees for an easier version).
Lower straight down until the elbows bend to about 90 degrees.
Press back up to straight arms, keeping your shoulders pulled down.
Drifting away from the bench so the shoulders roll forward.
Dipping so deep the shoulders start to hurt.
Pushing with the legs instead of the arms.
Keep your back scraping close to the bench the whole time.
Add load by resting a plate on your thighs.
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