Primary Muscle: Triceps
Equipment: No Equipment
Level: Beginner
Purpose: To target the outer/lateral head of the triceps brachii muscle.
Execution: Sit at the edge of a bench and grip the bench at either side of you. Keeping your elbows tight to your body and your body upright, slide off the bench and lower yourself slowly until your arms form a 90⁰ angle. Press up through your elbows until your arms are fully extended but not locked out before lowering yourself for another repetition. To make the exercise more challenging, you can place your feet higher on a bench. The higher your feet, the more challenging.