One thing to remember is that a lot of the tricks and fixes you use for biceps can be used for triceps as well as long as the elbows is pin to the side and the shoulders down and tight, that can be apply for triceps especially when you are doing extensions, you need no equipment to get the result you desire just Position your hands shoulder-width apart on a bench or stable chair your fingers should be at the edge of the bench, facing your heels. With your legs straight out in front of you, position your feet so that your hips just barely touch the edge of the bench and your arms are completely straight.
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Keeping your elbows pointing behind you and your forearms perpendicular to the floor, slowly bend your elbows to lower your body straight down toward the floor. Make sure your hips just graze the bench’s edge throughout the movement. don’t make the movement forward you could straining your shoulder.
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make the movement more interesting by How far you bend your elbows. Start by bending your elbows to 90 degrees. Once you master that, make the move more challenging by bending your elbows further. Eventually, you should be able to bend your elbows until your biceps is pressed against the base of your forearm.
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Pause, then press through the heels of your hands to straighten your arms fully, making sure to lock your elbows at the top of the move, if you are still not getting the trick exactly, watch this video on how to do triceps dip.
Watch Video Below:
