Use the following body building strategies to beef up your triceps.

Bench Tricep Dippers

Position a bench behind you, sideways. Lean against the bench on your back. Using your hands, grab a hold onto the edge of the bench at a shoulder’s width apart. Wedge your heels on a second bench. Then press yourself upwards by extending your arms. Cease the maneuver once your elbows lock. For full-range motion, lower yourself as low as possible. Resistance can be increased by requesting a training partner to place weights in your lap. Remember to avoid bending your knees while performing the movement. For the best form, do not allow the body to slump forward.

One-Armed Tricep Extension

While holding a dumbbell in one hand, sit on a chair or bench. Stretch arms out so the weight is over your head. The elbow should remain stationary as you keep your upper arm in close proximity of your head. Gradually, let the dumbbell down in an arc direction behind the head. The objective is to stretch the tricep as far as you are able. Next, press the dumbbell to its original position.

Dipping Triceps

Using parallel dip bars, hold and support yourself at arms' length. Keep your head erect as you cross your legs in an upward position behind you. Gingerly, lower yourself until your arms are bent at a 90-degree angle. To apply stress on the triceps, keep your body erect. When the upper body leans forward, stress will move toward the pectorals. At the end of each movement, perch the body upward until the elbows are almost locked. Maintain the position for two seconds while your breath. If 15 reps are easy, then consider adding resistance by wrapping a weight belt around the waist.