Best For Building Triceps: Dips
Pushdowns might be your favorite triceps movement, but when was the last time you did dips? Since pushdowns are a single-joint exercise, they limit how much weight you can move. Dips, however, are a multijoint movement that involves the shoulders and elbows, meaning you can handle more weight (your bodyweight plus added plates as you advance) to build size.
I've also been loosely following ben pakulski's training ideas of hitting the muscle in a shortened and lengthened state, so it's more than just one single movement to build the muscle, get two long ropes and do rope extensions to apoint where your elbows get behind your back.....stuff like that