Dips and extensions, overhead or down. Reverse barbell or dumbbell "curls" I guess, where you bring it from behind your head, up.
Also google..
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Close grip bench press. Awesome for inner chest and triceps. Supplement with overhead dumbbell press, dips and cable work.
I follow this guy's workout, and it pretty helps arms to grow.
https://www.youtube.com/watch?v=Cu0dOmXspF4
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Cable Tricep Extensions are your best bet. Be sure to do it with both hands up and hands down.
pushups but with your hands very close and the hands position like a triangle, its the most effective tricep workout for me!
I do dips and elevated diamond push ups for my triceps.
Grow up. And then we can talk about tricep work out :)
dips are good. i like narrow grip bench press.
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