Tricep are a strong complement to the big guns of biceps in the front of the arms.
There are three sections to the tricep; the lateral, medial, and long heads. Each of these three sections must be worked in order to completely grow the triceps. To function all three sections of the tricep, you'll need more than one tricep exercise.

Since most chest exercises often target the triceps, the best routine for big triceps is right after you work out your chest. It's a healthy way to get your tricep muscles warmed up. Triceps should be worked twice a week, with at least 48 hours between workouts. For the best tricep development, stick to this workout routine.

↚

Day One of the Triceps Workout:

Standing Dumbbell Extension: Sets 3, Reps 8-10, 1st Tricep Workout Day This exercise requires a dumbbell of your desired weight. Standing with the weight over your head and both hands out, grip the weight with both hands. Bend your elbows and lower the weight behind your head, then raise it.

Sets 3 reps 10 lying tricep extension To perform this exercise, lie down on a bench with your arms completely stretched above your head, keeping the barbell with both hands less than shoulder width apart. Then lower the weight to the top of your head by moving it back slightly. It's important to hold your elbows in throughout the movement.

Tricep Dips: 3 sets of 8-10 reps The parallel bars are used for this exercise. You should place yourself between the bars, with the bars at your shoulders' sides. With your palms facing each other, grab each strip. Push yourself to the point that your arms are almost fully extended but not locked out. Cross your feet and bend your elbows. Slowly lower your body weight when bending your elbows.

Day 2 of Triceps Workout: Close Grip 3 sets of 8-10 reps on the bench press This is similar to a conventional bench press, but the hands on the bar should be closer together. It should be done in the same way as a standard bench press.

3 sets of 10 reps on the triceps
A cable pulley with a bar at the end completes this exercise. With your palms facing away from the body, place your hands on either side of the counter.Pull the bar all the way down and straighten your arms completely.

↚

Sets 1–20 reps of triceps push-ups
This exercise is similar to a conventional push-up. The only difference is where the hands are placed. Bring them in closer together until the thumbs are almost touching instead of shoulder width apart. Bring your head down until your nose is almost touching the surface.

For the first 4-6 weeks, you can do this exercise. Shake it up with some new moves or heavier weights after that. Keep in mind that the body adjusts to a routine. You must give the muscles something new to do in order to keep them shocked and growing.