Triceps pushdowns, and more triceps pushdowns until your blue in the face wont get you big triceps. To get the most growth out of your triceps you must go with close grip presses. Close grip presses allow you to hit more muscle fibers and therefore stimulate more growth. The key to the exercise is to keep your arms tight to your body and don't let your elbows flare out all which will take the stress off your triceps. So the next time you actually want to get some growth, drop the pushdowns and grab a bar!