Dumbbell Bench Press: Lie on your back, feet firmly on the ground. Hold a dumbbell in each hand at chest level. Push the dumbbells up, extending your arms, and lower them in a controlled manner.

1. Close-Grip Barbell Bench Press This compound press allows for heavier loads than most triceps movements and hits the lateral and medial heads hard. It’s one of the best for total triceps mass ...

Either standing or seated, grab a dumbbell in each hand and let your arms hang almost completely straight at your sides, ...

Bodybuilding legend and former four-time Mr. Olympia Jay Cutler broke down how to perform the triceps dumbbell kickback for long head gains.