The king of all tricep workouts are skull crushers this is when you lay on your back with a barbell in your hands straight up like your going to bench press it then bend your elbows down to your forehead keeping your elbows completely straight then back up to the starting position.

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Push ups with your hands really close together work very well too. Start off in a normal press up position, the same as a tricep push up, but the arms are not tucked in. Move your hands together until your first fingers and thumbs touch, which should form a triangle/kite shape on the floor. Keep your palms flat on the floor as you do this. Now do a push up. Again start off with five, and increase by five as before.

Bench Dips. 2 sets of 10 to 12+ reps (the number of reps you’re able to get will depend on the body position you use for the exercise)

You can use a bench (or even an ordinary chair) for this one. Start by sitting on the bench. Place your hands on the bench right beside your glutes with your fingers curled over the front edge. It will almost look as though you are sitting on your hands.

Where you set your feet will affect how hard this exercise is. The easiest position is with your feet flat on the floor a foot or two away from the bench. Your knees will be bent.

To make this exercise harder, move your feet further away from the bench (you can straighten your legs). This forces your triceps to take up more of your bodyweight. Your next position after that is with your feet up on a bench with your legs straight. You may even with to try it with your feet on a bench that is higher than the one you have your hands on.

1) Stand with a dumbbell in each hand, palms facing backward. Your feet should be about shoulder width apart. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight, but not quite locked. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. With a smooth, controlled motion, lower the weight while simutaneously lifting the weight in your right hand, so that both arms are in motion at the same time. Do not cheat by swinging or leaning backwards! Can also be done with two dumbbells at the same time or a barbell.

2) You can do this shoulder muscles exercise on a seated overhead dumbbell press to stimulate all three heads of the muscle. The bench that you use for this exercise should have a vertical support for your back. This is, by far, the most important exercise to build shoulder muscles.

3) Bend your knees just a bit, grab a pair of dumbbells and hold them with your palms facing your body. Bring the dumbbells up to shoulder level while keeping your elbows slightly bent, before bringing them back to the starting position.

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5) Up-rite rows. You should have some kind of weights around the house being you asked muscle advise in the first place.Barbell or dumbbell, stand, holding the weight at your waist, and pull the weight up to your chin. Then lower it down to your waist. Do this 10 times. Rest 3 minutes, then do it again. Do 3 to 10 sets, depending how serious you are. Repeat this every 4 to 5 days. You must rest this much before your next up-rite row workout so your body has time to build the muscle up stronger.

Hope you’ve enjoyed our shoulder building  guides