There are three muscles that make up the triceps. They are the long head, medial head, and lateral head. The function of the triceps is to extend the elbow. So any time you push a door closed, throw a ball, or put something away in a cabinet, your triceps are involved.

The bench dip is a great triceps exercise. It is fairly easy to perform. However, it may be difficult for those who are new to working out. This exercise can be done on a bench or chair.

Begin by sitting on a bench with your hands by your sides. Bring your hips/butt forward off the bench. Your arms should support your bodyweight. Next, lower your body by bending your elbows approximately 90 degrees. It is important to keep the elbows back and in close to the body. Push your bodyweight back up just short of locking your elbows. Be sure to exhale as you push up. You can modify this exercise to make it easier by using your leg muscles to assist with pushing.