“This classic exercise should be your go-to for toning the back of your arms,” says Parren. It will not only target your triceps, but also work your chest and shoulders for an all-around, upper-body blast. You’ll need to find a sturdy surface; this can be a park bench if you’re outdoors, or your sofa or a coffee table if you’re working out at home.

Face away from the bench or sofa, and place your hands facing you on the surface. Make sure to keep your body close to the surface throughout the exercise, as you may find yourself moving further and further away. You can choose how hard you want to make the exercise by where you place your feet: The further outstretched they are, the tougher it will be—and the more you’ll work your muscles. Slowly lower yourself down so that your shoulders are in line with your elbows; then use your triceps to push you back up. “You should really feel the burn with this exercise,” says Parren.

Try 10 reps to start with, and aim for two to three sets.

You may have done triceps extension before in a class or during bootcamp workouts, since it’s such a classic exercise.

Grab a weight (it can be a dumbbell, kettlebell, or plate). If you’re working out at home, this could even be a can of beans or a full water bottle. Standing or sitting, hold the weight in both hands above your head and slowly lower it down behind your head, bending at the elbows and keeping your arms as close together as possible, suggests Parren. Squeeze the weight back up above your head and feel the back of your arms working. (These barre moves will tone your arms any time, any place.)

Do 12 reps, and aim for two to three sets.

3. Plank Get-ups

“This one is a killer, so take it easy and use variations if you need to,” says Parren. To do the full version: start in a plank position on your elbows. Keeping your hips as still as possible, push up onto your hands one arm at a time. Once you’re up, lower yourself back down into the plank position one arm at a time. Repeat this for 30 seconds. This will work not only your arms, but also shoulders and abs—so it’s a great exercise to add to your workout. If this variation is too tough, try doing it on your knees instead of your toes.

Bear crawls work your triceps, chest, and shoulders. “I love recommending bear crawling as a way of connecting your mind and your body,” says Paris.

To do them, place your hands on the floor and get into a crouched position. Walk forward using your hands and feet and “crawl” on the floor as far as you can. Then, back up by “crawling” if you’re coordinated enough, or turn around and crawl forward again.

Aim to do 30 seconds at first and work up to a minute, or work up to a certain distance.

Read the full article on Muscle & Fitness Hers.