Work your triceps without weight, using a wall or bench or treadmill, height according to your fitness ability with this exercise, start with a wall then work down to lower surfaces. Keep those elbows in tight, feet in closer makes it easier, feet out making it harder......so you have a beginner to advanced exercise which you can progress various ways.
For size use heavier weight 3-4 sets of 8-10
For cut use lighter weight 1-2 sets of 20-100
Try not to scrunch neck, keep chest up.