Bench Dips
SFG
Skull Crusher
SFG
Living together in harmony on your upper body, are your biceps, shoulders, and your TRICEPS. And if you do things right, it can be a prosperous marriage indeed. Your triceps carry your biceps and compliment your shoulders. They all go together. When you go to the gym to get those big arm that the guys in the magazines have, or the guys on Tumblr have, you cannot accomplish those things by only paying attention to your biceps, but your shoulders, as well as your TRICEPS. Those big arms come from a combination of all three muscle goups, so take care to prioritize your workouts.
Now don't let the name of this exercise scare you, but also, don't allow my warning to warrant carelessness either. Very effective, and a MUST for tricep exercise, like I state almost religiously, your form and posture can literally save your life. Make sure the bench is low enough that your legs are planted firmly on the ground, kness at a 90 degree angle.
In most demonstrations of this exercise, a traditional weight bench is used, but actually, common sense dictates that any low sitting horizontal surface will suffice. There should be no bend in your legs, and your neck upright. Lower yourself a few inches, and then raise yourself again without stopping. Repeat.
This one is pretty much self explanatory and simple. Not only can you do this off of your barbell or dip bar, but also off of a wall or door or even a high counter top like a bar in your kitchen. Make sure you keep your back flat and straight with the muscles in your ass and shoulders tought while performing it.
Bench press powerlifting is not what I would call a conventional exercise. It would not be something to do multiple reps of. Only one rep is required. In order to complete this, you must find your one-rep max. The absolute heaviest weight you can bench press. Whatever that highest weight is, that you can successfully bench press the full rep with, would be it.
Bodyweight Tricep Press
SFG
Bench Press Power Lifting
Triceps
Cable Incline Tricep
Extension SFG
Cable One-Arm Tricep
Extension SFG
To set this up, you must place the incline in front of, with the back of it facing the cables. You can also use the tension bands if you do not have access to the cables. Keep your elbows touching your sides and extend your hands down while gripping the handles of each cable and repeat.
SImilar to the incline tricep ext, this time, you are facing the cables. And the same rules apply with your elbows touching your sides while your extend your arms downward while holding the handles to each cable. Repeat. And of course as with each cable exercise you can use tension bands if cables are not an option.
Close-Grip Dumbbell Press
SFG
Close Grip EZ Bar Press SFG
Flat on your laying on a bench while holding the dumbbell(s) in a close grip, press the weight upwards above your chest. You can use either two dumbbells or one dumbbell (in a "prayer-like manner). If it is comfortable for you, you can bend your knees up into an almost fetal position. I included a video to demonstrate this method. Good For Chest too.
The close-grip EZ bar press is pretty much exactly the same as the dumbbel press except you are using the EZ grip barbell. So same rules apply. And as well you can bend at the knees if that proves more comfortable for you. Also, this exercise in AWESOME for this inner chest as well.
Decline Close-Grip Bench to Skull Crusher SFG
Decline Dumbbell Tricep Extension
If you checked out the very first exercise on this page, then this one may look a little bit familiar to you. Just like the conventional skull crusher, but you are at a decline. Your elbows are pointing toward your legs and you are bending at the elbows, lowering the bar down to your forehead and back up. Repeat.
You may or you may not be familiar with the cable tricep extensions, so I will explain. You are laying on a flat bench with dumbbells in your hands and your arms holding straight up above your head. with your elbows facing your legs, bend your arms at the elbows, and lower the dumbbell to the space above your head. Back up and repeat.