Place your hands on the edge of the stable bench or chair (no wheels or casters), palms down, knuckles facing out. Walk your rear end off the edge of the chair.
Bend your elbows, lowering your body, so your arms come to a 90-degree angle, then push up again. Repeat 12 to 15 times for two or three sets.
Overhead tricep extension: Stand or sit up straight in a chair or on a stability ball. Hold the dumbbell with both hands over your head.
Bend your arms back behind your head, keeping your elbows and upper arms close to your head and still. Return to starting position. Repeat 12 to 15 times for two sets.
The skull crusher: Lie on the floor or a bench. Hold a dumbbell with both hands straight over your chest
Bend your elbows, slowly bring the weight down to your forehead or just beyond your forehead toward the floor, then extend your arms straight up. Start with a 5- to 10-pound dumbbell and increase the weight as you feel comfortable and get stronger. (Do NOT use lotion on your hands before attempting this exercise!) Repeat for two sets of 12 to 15, for beginners. Three sets for the advanced.