Your triceps are a muscle group in the upper arm that connect the humerus and scapula to the forearm bone. Triceps make up 1/3 of the arm's muscle mass, making them a good target zone if you're looking to increase the musculature of your arms. If your goal is to improve your bench press, focusing on the triceps is a good way to improve overall strength and increase the amount of weight you can lift.
Warming Up
Before beginning any strength exercise routine, take the time to stretch out and warm up your muscles to avoid potential injury. For triceps exercises, warm up your arms by extending one arm across your chest and holding it in place when your other arm, then switching. Follow that up by reaching one arm up over your head and bending at the elbow so you're reaching down toward the floor. Place your other hand on the elbow to provide firm pressure and deepen the stretch, then switch arms.
Dips
The dip is a simple triceps exercise that uses your body weight and gravity to provide the resistance needed for a solid triceps workout. You will need a piece of equipment with parallel bars that you can comfortably place both hands on with your elbows bent so that your hands are at the height of your shoulders. Slowly take your weight into your arms so that you're lifting your full body weight into the air, then lower or "dip" down. Extend your arms back to straight to complete the movement.
Free Weight Triceps Extension
This exercise uses a single free weight to provide resistance for strengthening your triceps. Experiment with different free weights to find the one that provides the right level of resistance for you. Stand with your feet shoulder-width apart and take a single free weight in both hands. Lift the weight above your head and bend your elbows to allow it to dip down toward the floor. Straighten your arms to complete the movement.
Close Grip Pushups
Close grip pushups are a way to work on your triceps without needing any extra equipment. To perform a close grip pushup, assume the regular pushup position with your hands underneath your chest and your body extended straight back. Position your hands so that your index fingers and thumbs touch, forming a diamond. Keep your elbows tucked into your sides while doing these pushups to get the maximum amount of resistance.
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