This is one of the most effective moves for eliciting a high level of muscle activity in the triceps, but thatâ€²s not the only muscle it challenges. It stimulates many synergistic muscles, including those in your chest, shoulders, and upper back.
1. Stand to the right side of a bench. Bend left knee on the bench and place left hand ahead of you on the bench.
2. Now, hold a dumbbell with your right hand and press the weight back with your forearms. Then, lower it back to the starting position.