Introduction:
Hey, you are tired of watching hundreds of videos about how to grow your arms but not getting the desired result? If so then this article will be fruitful for you because I am going to tell you the top 3 tricep workouts you must add to your workout routine for the desired result you want.
How to increase Arms size?
Hey I know you want to increase your arm size and for this, you need to train your triceps hard that’s why I am delivering you the top 3 tricep workouts that will definitely help you to build the desired arm size because the tricep covers the maximum part of your arms and it has 3 heads that you need to train them seriously for the desired result. So let’s jump to the main topic of this article.
Top 3 tricep workouts:
So here I am going to tell you my top 3 tricep workouts, which help you to add extra mass to your arms.
1. Single arm cross cable tricep Pushdown down :
This is one of the best exercises for the tricep muscle, and it is generally short-head biased (listen, you can’t train your heads individually). As you can see in the video above how this exercise should be performed.
You have to perform this exercise in a slow and controlled manner (both concentric and eccentric).
Now let me tell you why I chose this exercise. I choose this exercise because of its amazing resistance profile.
In the above image, you can see that in both concentric and eccentric movements; you will get continuous momentum so we will get a continuous Torque that leads to better muscle hypertrophy as well as the plane of motion of, the line of force, and the tricep muscle fibres are aligned perfectly which makes this exercise great.
2. Single arm cross cable skull crusher:
Now, the 2nd best exercise for the tricep is a single-arm cross-cable skull crusher, and it is generally long-head biased. As you can see in the above video you have to perform this exercise while maintaining this posture and go slow and controlled manner throughout the movement.
As you can see, it also provides a better resistance profile. (You can get a continuous momentum)and the plane of motion of the line of force and muscle fibres are aligned perfectly.
3. Single arm cable tricep kickback:
This is also one of the best exercises for the triceps. I placed this exercise in third place that doesn’t mean that it’s not the best as before. However, this is also a long head biased Exercise. If your long head is not developed enough, even if you are doing the diet and exercise properly, then you must try this.
So now let’s come to the last important aspect part of this exercise, I would always suggest you perform this exercise with a cable.
Because in dumbbells, as you can see in the above image, you feel the torque only in the concentric position, but in the eccentric position, the momentum becomes zero, so you feel zero torque.
But in the case of cable, you can see that you feel the torque all over the moment (both concentric and eccentric), so in the case of cable, your muscle experiences continuous external force and for this, the muscle has to produce a continuous internal force, which leads to better muscle hypertrophy.