Perform this routine twice a week. You’ll want to perform it at a gym where you have access to the equipment you’ll need. The Routine: Tricep Dips Sets: 3 Reps: 8-12 Rest: 2-3 minutes of rest between each set Place your hands on the edge of the bench with your knuckles pointed at your back. Place your feet a few feet in front of you. Straighten your arms (without locking them) and then slowly bend your elbows and lower your body toward the floor, until your elbow is at about a 90-degree angle. Once you reach the bottom of the move, straighten your arms to push down on the bench til you’re back at starting position. Lying Triceps Presses Sets: 3 Reps: 8-12 Rest: 2-3 minutes of rest between each set Lie flat on your back on a bench with your feet on the floor. Grasp a barbell securely, holding it a few inches above your chest with an overhand grip, hands shoulder width apart. Keeping your elbows tucked in, fully extend your arms overhead. This is starting position. Bending at the elbows, slowly lower the weight down behind your head. You should feel tension in your triceps. Raise the barbell back to the starting position while keeping your elbows tucked in during the entire movement. Tricep Dips at Dip Station Sets: 3 Reps: 8–12 Rest: 2-3 minutes of rest between each set Find your gym’s dip station. It should have two bars extending parallel towards the floor at roughly chest height. Firmly grasp these bars and fully extend your arms, tucking your ankles up toward your butt. Make sure to create a little bend in your elbows to keep the tension on the triceps. Slowly lower your body downwards, keeping your elbows in at your sides. Slowly raise your body back up to the starting position, while keeping your elbows in and tension on your triceps.