Charlton, expert yogi and co-founder of La Vie Boheme Yoga, suggests combining a close-grip or yogi pushup with a plank to maximize the benefits to both the triceps and shoulders. Pomahac says moving your hands closer together increases the intensity of this pushup.

1. Hold a plank for one minute.
2. Proceed to a close grip or yogi pushup by assuming a traditional pushup position, but make sure your hands are directly under your shoulders. Keep your arms and elbows close to your body.
3. Bend your elbows, making sure to keep them close to your body.
4. Extend your elbow to return to the starting position.
5. Do one set of 20.


Photo courtesy of La Vie Boheme Yoga

Celebrity trainer Holland has helped train a number of celebrities, including sculpted arm queen Madonna -- so you know he knows a thing or two about toning triceps. He recommends this move to target the back of the arms, as well as the shoulders and upper back.

1. Start in a reverse tabletop position (pictured) with your arms slightly bent.
2. Press your hands and feet into the floor as you squeeze your glutes and raise your hips to the sky until your torso is parallel to the floor. Make sure to squeeze your upper back and slightly lean your weight over your hands.
3. Slowly lower yourself to the start position.
4. Repeat 10 times.


Photo courtesy of Josh Holland

"The side arm pushup is much more challenging than a regular pushup because you're isolating one arm at a time," says Charlton. "It takes a higher level of skill to perform a side arm pushup."

1. Lay on your right side with knees bent slightly.
2. Wrap your right arm around your waist or left bicep and keep it there.
3. Put your left hand on the floor beside your right elbow. Use this arm to push your upper body off the floor; extend your arm until it's straight.
4. Do 10 repetitions on each side.


Photo courtesy of La Vie Boheme Yoga

"This is a very easy and effective way to tone those arms really quickly using your own body weight," says Charlton.

1. Place your hands on the edge of a stable surface, such as a chair or bench.
2. Extend your legs in front of you.
3. Lower yourself slowly by bending your elbows to a 90-degree angle.
4. Straighten your elbows to return to the starting position.
5. Do 20 repetitions.

Pro tip: Make sure your elbow is not behind your body and that it is parallel to your body and torso," cautions Pomahac. "If you're bringing your elbow behind your body to do the dip, you're putting your shoulder in a vulnerable position."

Photo courtesy of Dr. Robert Pomahac

For beginners, Holland recommends bending knees into a modified pushup position.

1. Assume a pushup-like position, making sure to press your forearms flat to the ground or wall.
2. Press your hands into the floor or wall until your arms are fully extended.
3. Slowly lower yourself to the start position. Try to lower both arms at the same time and keep your core tight.
4. Repeat 10 times.


Photo courtesy of Josh Holland