Chest
The chest have two main muscles, Pectoralis Major and Pectoralis Minor (Pec Major & Pec Minor).
Pectoralis Major is the group of two another muscle parts, one is the Clavicular Head and second one is the Sternocostal Head.
Lets check the main workouts for this muscles.
Barbell Bench Press
Dumbbell Bench Press
Incline Bench Press
Decline Press
Dip
Chest Fly {Cable}
Dumbbell Pull-Over
Pec Dec Machine Fly
Triceps
The Triceps have total 3 heads, Lateral Head, Long Head and Medial Head. Lateral Head is the most visible and sits on the outside of your arm.
Lets check the main workouts for this muscles.
Extensions (Lateral Head)
Kickbacks (Lateral Head)
Overhand Push downs (Lateral Head)
Reverse grip cable push downs (Medial Head)
Skull crushers actually target the long head and lateral head, and exercises such as close grip bench press, kickbacks, Push downs and diamond push ups will also hit all 3 heads.
