The triceps press increases strength and growth throughout the entire triceps while targeting each individual side at a time.
Lie on your side on the floor with both legs bent at a 90-degree angle. Bend your top arm in front of your chest, pressing your palm into the floor. Bend your lower arm, bringing it across your chest and under your upper armpit.
Extend the elbow of your upper arm by pressing your hand into the floor and forcefully flexing the triceps, lifting your upper body off the ground. Hold for a second at the top and return to the start position.
Be sure to squeeze the triceps at top of movement.