Hi I'm Bob Schrupp physical therapist, Brad Heineck physical therapist, together
We are the most famous physical therapists on the internet in our opinion of course Bob
Today Brad, we're gonna talk about the seven best bicep tricep workout you can do at home or office
Without weights now we're not saying without equipment
We're saying without weights and absolutely bare minimum equipment, but some of it is very little
So what's say you Bob shall we get to work?
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Also go over to Facebook and like us cuz Brad and I like to be liked, ok where we at? Ok Bob the first simple one
and this is very basic technique. It's very efficient you get both the bicep and the tricep
It's not gonna build great big muscles, but it's gonna work the muscles and you simply go like this
Oh, isometrics, and you push up with one hand push down with the other and the resistance matches
So there's no movement, and you push, and you're actually getting a little chest too
Oh, yeah, 6 to 8 seconds, and you'll be amazed that you're gonna get fatigue and your heart rate comes up a little bit
I'm winning I'm losing at the same time, you can play little games like that. That's a great one to do
Like if you're at the office and you want to work, you go this one make sure you switch hands because that
Changes which muscles get used, the brachial radialis versus the bicep.
So there's your starter move, okay?
the next now the bicep is a
Little bit harder to come up with ideas on how to exercise it without any increment at all versus a tricep,
For my findings anyway, but this is a nice one
I like this one because not only does it work your bicep
But it's a nice stretch on the hip if you can do the figure-four like this
This is what we call the figure-four
Take your hand like this and go underneath right here
and we're just simply going to and I'm going to start here because I like to do my biceps with as
Much range of motion as possible
Bob's already going now if you got a really flexible hip I'm only going about 50% range of motion
But it's working, there we go, this actually does work. Yeah
10 to 15 repetitions, getting the stretch and strengthening, I actually am fatiguing already
Of course you think I just make these up
Well Bob I've been accused of that once before
Or ten times
Okay, the next one. This is your specialty Bob. This is a really good idea. I don't even know that
Anybody else has discovered or came out with, that's right I invented it
Yeah
So basically I
Take a roll towel or sheet and you're gonna
Go ahead like this, get your hands into place, and now you're gonna pull up like this
and of course you give as much resistance or little resistance as you want,
And typically someone's leg is stronger than their biceps. Oh, yeah, it's not even close, right if I go like this
Well, I could stop it
I can definitely stop it. You know what's nice about this Brad is you could do eccentric strengthening here, too
So I'm strengthening while I'm straightening
See Bob's at work
He's got his tie on you want to do some bicep
Strengthening you get your towel out lay down on the floor and go at it. I bet you can do it this way, too
Yeah, you could I think Bob, right in the chair so
Yeah, that works too if you don't have the hip flexibility to go the other way or if you have a hip replacement
It's so you're gonna get a little hip extension and a hip strengthening. I'm all pumped up now
I know it's amazing. This is what you can do without going out and buying
$5,000 worth of steel, and whatnot, which is nothing wrong with that, right now I'm gonna suggest
For me I really like to spend five or ten dollars on a band here
Why don't you work that one, you can get a band set fairly inexpensive
And you can just buy singular ones too usually you don't order them online,
But you can go to the store, and I like the loop ones
But you don't have to do it as a loop and a standing bicep curl, or seated
Or seated if you're in the office
And you just want to you know get your biceps out your exercises out when you're on break
10-minute break or maybe you could type with one hand and do the curls with the other and then switch like that huh we're talking
Efficiency Bob, by the way for those of you who are critical of bands by the way
I've just been reading the book by Tom Brady
Football player, won five Super Bowls
And he's still playing at age 40, 90% of his workouts are with bands. There you go
That says a little bit, it says a lot bit actually
So yeah, you can do these in the seated position and this is
Probably the best way to do it as far as ease of doing it now
You can one thing you may want to do when you're doing your bicep curls. I know Bob you emphasize
this a lot is not just to go palm up, right
but you can do thumb up and that works a
Different muscle, you can also start palm down and then go palm up because that's what the bicep does, so you rotate yeah
You're emphasizing
Getting more bang for your buck. See you know right now too
I've been doing curls with a bar Brad and when I do a curl I have a straight bar and my hand gets
Supinated
And it's actually hard on my elbow, so these
I actually just talked to Alex about this that I was gonna switch to these now
And I'm gonna use these because I can go more like this across
It's not as hard on my elbow. It's a P&F pattern. Yeah in the therapy world that's important
I'm going up to the opposite shoulder. I'm still getting a good bicep workout, but I'm not as much stressed on the elbow
Sure, I just came up with an idea
This could just be kind of fun.
Could you go across like that, double yeah pmf pattern here you go look at that
the Brad Heineck method
Alright, let's go to triceps. I'm having too much fun. All right
Triceps a lot of ways to do this without
Equipment isn't there
I like this particular technique if you start out like this and you go palms here
Okay, now this is infinitely variable you can make it easier or harder, so I'm doing this
Okay, so you start with the forearms flat on the floor and not so much out here
But underneath it works better. Okay, if you get closer this way
it gets quick a bit harder. I just move about two inches okay, and then if that gets too easy
We're gonna shoot for 10 to 15 reps between sets you can go up to this pyramid or the teepee
Okay, and you can try it down here as well
Strong like bull Bob, I must say we're getting strong like Bull,
That's a nice one. Yeah, all right
Triangle push-up. This was one of my favorites. I'm gonna get ready for the next one Brad. Okay. Yeah, you go get ready
Make sure you come back, so this is my triangle right there
Okay, now put that down here getting that push up you can start on the knees if you haven't done these and you will
definitely feel more
triceps working than anything
Plus you're getting other stuff, too. It's it's not just a tricep, but just an emphasis and the full push-up
And I always like to get my sternum to touch my fingers on that, it works
Okay, Bob. Let's carry on, so you want to do some in the chair right, sure
Well one if you have a chair with good solid arms you could do it this way, right
I mean you could put your legs out like this, this is kind of a beginner isn't it,
But you talked about going off the edge of the chair right, sure
But in that case then want to make sure you have a solid chair. Yeah, so you stay safe, then you're down like this
Can you keep your knee straight?
This is a pretty hefty workout
I'm not thrilled about it Brad because I am kind of a little bit at end range, as far as extension
Yeah extension, I'd rather be more in the middle range here
Where you're kind of under control, ideally some parallel bars would be good
But it's hard to find those in an office or a dip bar
Yeah if it's higher though like this Bob
I think it might be a little easier so the height of it may make a difference
Well, let me see, go ahead
Yeah, I'm not as extended as far either, so if you did it up with a cupboard it would even be a little easier. Yeah
What so you have a band over a door? Right
Well if you've got a door and you've got a band because you got your band for biceps
And you have a door which oftentimes in a house or an office
There is a door sure and we don't have it in this room Bob, so that's a problem, but use your imagination
I'm gonna use this
but this will go over the door and
The door would be this way and one hand would be on one side of the door the other hand would be on the other
side of the door. Bob you're pretty tall can you, we're just gonna use this clip up here to
You notice people always say I'm pretty tall, but do you notice they never say I'm pretty good-looking? Well no someone said well
they didn't really say you're good-looking, of course they didn't, they said something,
So now if this is over the door and the door would be right here
So my nose would be right on the end of the door so one eye looked on one side of the door and one eye
That'll play games with your mind I think, but anyways watch this, you're just gonna now watch my elbows
I'm not going to be doing this or this. It's elbows are straight or
Stationary, this part is stationary the upper arm and you're just moving the lower arm
Don't try and close the door when you do this because that'll be a problem
You know someone's trying to get through sure I got you
Yeah, I thought that was kind of funny before I said it, maybe you should try some of those things before you say them out loud Brad
You know some alternatives to do at home when you're
Trying to or in the office we're trying to beef up a little bit
So I mean we're not talking about people who are getting
Massive we want people to stay in shape, stay toned, get rid of the chicken wing
And still work forty hours a week and raise their family, so all right take care
You