♪ Bob and Brad the two most famous ♪
♪ Physical therapists on the internet ♪
- [Brad] Strong like bull.
- All right, hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- That's right, we are the most famous
physical therapists on the internet.
- In our opinion of course, Bob.
- Today we're gonna show you the three best exercises
for bigger triceps at home.
Obviously there's ways you can do this at the gym.
- And without weights.
- And without weights, so these are things that you,
anybody could do at home, almost anybody, so.
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- There you go.
- So easy peasy.
- All right, so Bob, triceps.
You know, triceps there's three muscles there, right?
Tri.
- Sure.
- To isolate those and work just the triceps.
- They're at the back of the arm,
we should say that. - Right, yep, right here.
And you know, I'm no big body builder or anything.
But I wanted to get my triceps stronger
and I wanted to isolate it.
So at home, 'cause I don't like to go to the gym.
I've got my workout, I have a time limit.
It works really well for me to do it at home.
- It eliminates excuses if you can do it at your home.
'Cause if you're going, I don't have time
to go to the gym right now.
Well, you got time at home.
- Well I've got three good exercises you can do,
and I'll show you the ones that I particularly use.
But we'll start out with the simple one if you have a chair.
- Okay.
- Just like this, it works best with
a nice firm chair that does not have arm rests,
that you can move around a little bit.
You're gonna go like this.
Hands here, and scoot your bottom off the edge of the chair.
Straighten your knees out, out like this.
And you dip.
Down here and up like that.
Are my triceps showing or am I embarrassing myself?
- [Bob] You actually got pretty good triceps for an old man.
What are you, 70, 80 years old now Brad?
- Yeah Bob, give me a break.
Why Bob, why right in the middle of a video?
- [Bob] Okay, he's looking good though, Brad.
Good triceps.
- Now that particular one, I don't do
because my shoulders aren't that flexible.
- Yeah really extends your shoulders.
I mean could you do it in an arm chair like this?
- I can, but I tried that Bob.
- You tried, it didn't work?
- Well, yeah.
- Let me see once.
- I've injured my shoulders twice from motorcycle accidents.
- Yeah, we're gonna move that one out of the way.
- All right, let's see what Bob can do.
- Yeah, there's not enough range.
- Yeah.
- There's not enough range, is there?
- Better this way.
As far as repetitions, people are gonna ask.
I recommend the goal is three sets of 10.
But if you want to build some mass,
you've got to be really stressing that muscle.
By nine and 10, you're to the point where you're shaking.
But make sure you maintain your form.
You go all the way up and down.
And by that third set, you know, you're fatigued
when you're done.
Those muscles should be just kind of quivering.
And then they're gonna have a chance to rebuild
over the next two days before you do it again.
- If you're just trying to tone
you can probably do 10 to 15, wouldn't you say Brad?
- Yeah, even more than that, if you're just toning.
But if you wanna get some mass,
then of course get your protein diet and what not.
- Right.
It's not all just exercise, it's what you eat too.
All right, next one Brad.
- The next one, I'm gonna throw this in there.
I don't do this one either because
it doesn't isolate as well.
But you don't need anything but a floor.
And that's push-ups.
Push-up works a lot of the pecs and the shoulders.
So you're getting more bang for your buck so to speak.
- It's getting your core too.
- Right, exactly.
- And cardio.
- But you don't isolate the triceps exclusively, but...
- [Bob] It's pretty good, it's pretty good.
- And if you really wanna do it,
so we're doing the tricep push-up.
- [Bob] Triangle push-up.
- Triangle, but it's for the tricep.
- [Bob] Right, that's right, tri, tri.
- I just made that up right now.
Okay, so I'm gonna touch my sternum to my fingers, and up.
And we get some nice tricep work going.
And again, it's hard, three sets of 10, again,
if you wanna increase the difficulty on that one,
and you're already doing the standard GI push-up,
it's kinda hard to vary that a little bit,
I'm not sure what else you can do.
- Right, unless you have your little child come by
and sit on your back.
- There you go, you got it Bob.
The next one is, if you have some bands at home,
this is exactly what I do.
I'm gonna show you two options,
the second one is the one I do at home,
three days a week for the last 14 months.
But I'm gonna stabilize my arms here,
you do need to have something on the wall
with your bands to anchor it to the wall.
We happen to have the wall anchor,
works really well, because you can easily take 'em out
like this and use 'em on another anchor
for different exercises.
- Yeah, and if you go to our website,
we actually sell a pack of four of them there.
If you go on Amazon, you only get three
for the same price, but we wanna entice you
to use our website so we actually have a good deal there.
- And it is nice to have that fourth one,
I use more than four actually.
And I put three bands on there so I get
the right resistance, you can use whatever works for you.
- [Bob] You may start with one,
and each color is a different resistance, too.
- So you wanna get so that again, repetition,
I'm gonna demonstrate good posture, shoulders, back,
good base here, and elbows, we're not doing this,
elbows are stationary as possible.
- Yeah, basically this upper arm is stationary as possible.
See all the motion's happening
at the elbow and down further.
So this is, you maintain that straight,
keep it vertical, and you can see,
Brad's really busting a move there, it's actually--
- And I can literally, I can feel the fibers
of that medial tricep actually burning
a little bit with this,
and I always do it until I feel the burn in those muscles.
This is how I do it, cause it's easier to get the posture,
I have a stool here, I put my butt up against the wall,
my shoulders against the wall,
and my head up against the wall.
Forces me to have nice, perfect posture.
Then I put my elbows on the wall.
- [Bob] Oh, interesting.
- And then it moves, and you just work it like this.
For some reason my right tricep's a little more sensitive
today, I don't know why, that's interesting.
Now, this is not the exact, I'd have to put
one more band or change the color out,
but you're gonna get it, so when you're done
you should be going like this on number 10.
- I actually like this, Brad, because you are,
you're stabilized all the way along.
You know there's not even a, I don't know
a machine in the gym that would do that,
you know, stabilize your whole body,
puts you in perfect form,
and then isolate that tricep any better than that.
- And as you get further down,
because of the resistance bands it gets more difficult
which is exactly what you want with that particular joint.
- And I find, personally, the bands
are easier on your joints than free weights,
cause I still do both, and I had to stop
doing curls for a while on the bar,
cause it was hurting my elbows so much.
- It fixes those triceps.
- Yeah, and I went to the bands then for a while,
as a alternative, and it worked really great
for doing biceps instead of triceps.
- I'm starting to get tired now, but it felt,
that's the way I do it, I love to do it that way,
and it just makes it fun.
- So you need to get a tattoo, Brad.
What are you gonna get a tattoo of,
Bob and Brad on there, or what?
- Bob, you can't do, why Bob, why would I?
- Well you gotta look tough, you know?
- I'd be a strong like bull tattoo.
- That's what you'd want, is a strong like bull,
there you go.
- Let's carry on, let's let these people go to work.
- Thanks for watching.