Michelle Beaumont: I'm Michelle. I'm demonstrating a tricep kickback on a bench. My knee is right underneath my hip, the other leg is straight on the side of the bench and my hand is flat, right down on the bench, right underneath my shoulder. I'm going to pull my elbow up high, using a free weight, I'm going to extend at the back. This isn't a bicep curl so it's not about coming up here it's staying to the reverse. So, it's a short movement to the front and a squeeze to the back, keeping my elbows tight and contracting. Make sure you use appropriate weight so that you maintain good form. If you go too heavy you are not going to be able to do that. So keep squeezing and contracting, keep your form nice and balanced, you don't want to tilt to the right or too far to the left and remember to breathe throughout the entire exercise and that's it.

I'm demonstrating an Easy Bar Tricep Extension. So, you are just going to curl the bar down and stretch it up, this is good to do on a declined bench as well, where your head is down on a slope and your legs up higher. I'm doing it on a flat bench today, so you are just taking your elbows, bending them with your fore arms and shooting the weight straight up, feels like it's going to hit your head, and if you too heavy you might. So, make sure you are using appropriate weight and really stretching straight up. Don't let your elbows bend down, make sure they are pointing forward and that's it.