Now, you can get that crucial omega-3 fix without any fishy business: brands such as Nordic Naturals offer supplements, you can buy foods fortified with omega-3 fatty acids such as eggs, or you can simply add omega-rich foods like flaxseed oil or walnuts to your diet roundup.

Exercise: Close Grip Triceps Bench

Muscles Exercised: Triceps

Description: Using the flat bench, lie down as if you were doing a normal bench press. You may want to choose a weight much lower than usual and have a spotter on hand to assist the lift if you are unfamiliar with this exercise. Hold the barbell with a close grip, approximately 8-12 inches apart (note that the grip in the picture is closer than this, but most people recommend keeping your grip 8-12 inches apart). Keep your arms close to your sides and lower the bar until it just touches your chest. Return to the starting position, but do not lock out your elbows at the top of the lift. Focus on using your triceps to push and not your chest.

Exercise: Lying Triceps Extension (skull crusher)

Muscles Exercised: Triceps

Description: When trying this exercise for the first time, choose a very light weight, or just use the bar for practice. This exercise completely isolates the triceps and allows you to maximally stimulate this muscle group.

Use the “ez curl” or cambered bar for this exercise. Sit down at the end of a bench with your spotter at the head side of the bench. You can either lay down and lift the bar into the starting position on the way down, or have your spotter pass you the bar once you are in position.

Exercise: Kneeling triceps cable pushdowns

Muscles Exercised: Triceps

Description: Using the high pulley on the cable machine, attach a straight (or preferably cambered) bar, and place your hands with an overhand grip on the bar approximately 6-10 inches apart. Kneel down on the floor and straighten your back and stare straight ahead. Position your elbows on the sides of your body as close as possible while still comfortable. Extend your arms straight down towards the floor without changing the position of your elbows. Tip: Visualize a broomstick between your elbows holding them in one position so they do not sway back and forth while performing this exercise. For maximum stimulation of the triceps, contract them when your arms are extended. Be careful not to lock out your elbows at the end of the range of motion.