DIPS

What Exercise Accomplishes: Dips develop a lot of thickness in the triceps, particularly surrounding the elbow. Dips are also a chest exercise, but they can be done in a way as to hit the triceps really hard as well.

Implementation: (A) Taking hold of the parallel bars, raise yourself up until your arms are locked. (B) As you bend your elbows and lower yourself between the bars, try to stay as upright as possible-the more you lean back, the more you work the triceps; the more you bend forward, the
more you work your chest. At the bottom of the exercise, press yourself back up until your arms are locked out, then crunch the triceps really hard of to increase the contraction. You can increase the difficulty of this exercise by using a weight hooked around your waist