If your goal is hypertrophy, use isometrics with submaximal weight after your big lifts of the day. Just pause at the bottom, spreading the rope apart, and squeeze your triceps as hard as possible for 15-30 seconds before your regular reps. Then, without resting, do 8-12 regular reps. Do this for 2-3 sets.

Really focus on the mind-muscle connection during this isometric hold. This is important when you're targeting stubborn muscle groups.

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