♪ Bob and Brad ♪
♪ the two most famous ♪
♪ physical therapists ♪
♪ on the internet. ♪
- Hi folks.
I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- We are the most famous physical therapist on the internet.
- Well, in our opinion, of course, Bob.
- Today, Brad, we're gonna talk about
the three best and three worst
- Mhm.
- tricep workouts to do for men and women.
- You better believe it.
- So for women, what do they have in mind, Brad?
- Well, you know, I don't wanna seem like
- You don't want to pigeonhole them.
- Right.
But oftentimes they want to get that,
- Right.
- maybe there's a little extra tissue there.
- Yep.
- They want to tighten up.
Maybe a little subcutaneous tissue or fat.
- I can speak for my wife.
That's what she likes to do.
You know, these, because she wants to get,
you know, make sure this
- Right
- stays firm and tight.
- And men may want have the ripple there.
- Right.
(Brad laughing)
- So,
- I can barely get this shirt on.
- Yeah.
(Bob and Brad laughing)
- We're going to start a rumor there.
- Two different goals.
But you know, the same exercise applies to just,
just a different number of repetitions and intensity.
And you can achieve both, but
- And the worst ones are, in our opinion,
I mean, I, you know, you can do these,
but I just don't, we don't like 'em.
- We have better options.
- Yeah.
We feel there's better ways to do 'em.
- Right. Right.
- So just like, there's better ways to spend your time
which means watching us.
Right? (Brad laughs)
That's the best way to spend your time.
So if you are new to our channel, please take a second.
- Oh, there you go.
What a segue. - That's where I going.
Yeah. - Unbelievable.
- Please take a second to subscribe to us.
We provide videos on how to stay healthy, fit, pain free.
And we upload every day.
Also go over to the Facebook
and like us because Brad and I,
as children, were not liked.
And now we're trying to turn things around.
He was, you know, persecuted as a child.
So was I. - Well,
it wasn't that bad, Bob.
It was close.
Okay. The let's go through the
what we feel are the worst
- Sure, let's do - ways to do the dumbbell.
- The worst ones, yeah. - Okay?
And this, I was at the fitness yesterday,
YMCA, and she had everyone
in the class grab the dumbbells or the band.
And she said, bend over like this.
I did like it.
She said, arch your back if you can,
to keep the pressure off it.
And we start doing these.
And it's like, yeah,
they're working the triceps
but it really puts a lot of stress on the back.
- Yeah.
- And there's better ways to do it.
- Right. And we just did a video on one of the, you know
worst things you can do with your back
is to do, bend over like this with weight.
- Right.
- I mean, I realize the weight's up here
but still putting stress on your back.
It's a - And even,
and even if you do the hip hinge,
- Yeah.
- arch the back
- you're still headed for trouble.
- And that's proven by (indistinct) studies
- Yeah.
- science based.
- Science based, baby.
- The other thing about it,
you're stuck with the weight
of the band, of the bar bell,
- Right.
- Or the dumbbell, I mean.
- It's a one weight issue.
You have to have a whole string of dumbbells.
Which is okay if you have 'em.
But if you don't, you know,
you can vary your resistance by using the band.
And this is the other thing,
half the class had dumbbells
and she said, use bands if you want.
So then you can do the same thing like this,
which, which works
but it's exactly the same, - again, same, same problem.
- Now the - Just different way to do it.
- Number two is going up like this,
which is a nice way,
nice way to isolate
the triceps. - Triceps, yep.
- But, talk about the shoulder, Bob
what's going on with this? - Well, we're worried
about impingement, I mean,
and impingement is a very, very common shoulder problem.
I would estimate 80% of the people I see,
it was either an impingement problem they're having
or it's the result of an impingement problem,
- Right?
- that they,
I mean, you actually tear your rotator cuff
if you impinge that shoulder too long.
- Sure.
- And so, you know, why mess with fate here?
I mean, if you do this enough times
you could start be,
causing a little bit of shoulder issues.
- Especially you have a history of shoulder problems,
- Right.
- then you really wanna avoid it.
- Right.
- Okay.
And then
- By the way, I had a patient just yesterday, Brad
that she was doing all this overhead stuff.
- [Brad] Mhm.
- And that's what I'm seeing her for now.
(Brad giggles)
She was doing, they were doing high reps.
- Yep.
- And like, I would just avoid doing those at all.
- Sure.
- So.
- Now I don't have a barbell with plates on it
but we're gonna imagine this is the barbell.
- Okay.
- And this is - Let's borrow
let us borrow your imaginations.
- Yeah.
- I, my instructor used to say it.
- So if you're, if you get laying down
on your bench for, for lifting weights,
you can put your, your barbells on there
and then you can do this,
which is nice on the shoulder.
- [Bob] Yeah. - It takes
the impingement factor out, which is really nice.
But the problem with this is
if there's a slip or something
and you come down and you bonk yourself
in the forehead,
- [Bob] Right.
- It's gonna hurt.
- [Bob] Well, let's say you, - It causes some problems.
- I mean, as you're trying to,
let's say if you're a guy, or a girl,
and you're really trying to build up your rep,
you know the amount that you're doing,
you know, you put on here
and you kind of mis-,
underestimate what your abilities are.
- Sure, yeah. - or you misestimate.
What's the word?
Overestimate.
- Overestimate, yeah.
- And all a sudden this thing comes down like, oh!
I didn't realize it was gonna be that heavy.
- The other thing is this locks your wrist
into the straight line,
which is not ergonomically correct.
As you come down
your body naturally wants to supinate
but you can't, because the bar does not allow it.
So it does put undue stress on the wrist and, and the elbow.
So, you know, that's another reason we
we put it on the worst list.
- I concur.
- Concur.
There you go. - All right.
- [Brad] Let's go to the best list bar.
- All right.
Let's get to the best.
- Okay. The first one.
Well, let's go right to the,
just if you want to correct laying down
- Sure.
- instead of using the barbell,
take a dumbbell and then you eliminate the impingement
because this would be impingement.
Straight up, like at the 90 degree
you want keep the humorous at the 90, straight here.
And I like the grab right here.
So I don't get this kind of stuff going on on.
- [Bob] Sure. It keeps you honest.
- Yep. Isolate.
Get that elbow still
Go down.
Thing you gotta watch out with this, Bob,
you gotta watch that dumbbell.
If it comes,
- [Bob] Yeah.
- You smack yourself.
You know, if you're talking - [Bob] Right.
- to somebody or daydreaming when you're doing these.
But most people are pretty attentive,
when they're lifting weights.
You can get full range of motion.
It's a fairly nice way to do it.
However, you're stuck with, I got five pounds here.
When I get stronger, I'm gonna need a six pounder.
Then I'm gonna need seven pounder.
- [Bob] Right. You're gonna need all the weights.
- [Brad] Right.
And that that's okay if you have 'em all.
- [Bob] Right.
Or you have access to 'em all.
- Right.
One, one way that makes,
eliminates that and makes it a little more efficient,
particularly if you're at home,
is you can use
you can use a strap or the band.
- [Bob] And now there's less concern
about getting hit by, in the head.
- Right.
- [Bob] Except with your own fist, I guess.
- And as I get stronger, I just tighten it up.
I'm just going around my backside.
I got the end here and that becomes stronger.
- [Bob] And yeah,
I can see your working it - and I'm not even getting
a new color band.
- [Bob] Yeah.
- You know, and, and bands are, are cheap,
easy to put in your drawer.
You know, dumbbells are great
but you do have
a place to put them. - [Bob] They're very portable.
- Yep. - [Bob] Yeah, so,
- You can take these with you.
- [Bob] Yeah.
- When you, you know, go travel and whatnot.
- [Bob] Right, exactly.
Throw 'em in your suitcase. - Right.
So that's a nice way.
Let's go to number two of the best ways.
- Well, now we're into the wall anchor,
aren't we, Brad?
- [Brad] Right. Right.
So if you could pull down, it's like the latch
if you could pull down, but with weights
there's no way you can pull down
because you're stuck with gravity.
- Right.
- Everything's vertical up there.
- You'd have to be at a gym.
You know, where they actually have
- Cables.
- have cables in the lounge and stuff like that.
- And then you need plates and,
- Yeah.
- and a lot of mechanical stuff.
If you use the band,
- If you're at home
and you wanna set up your own system,
- Right.
- we have the wall anchor here.
- Right.
- So we, as I'm sure many of you maybe follow our channel,
we started selling this
and this is Bob and Brad's creation here.
- Right.
- So
- It's really done a lot in the clinic
- Yeah.
- as well for people at home.
But here's how I do mine at home.
I put my back against the wall and my head here.
So I'm addressing my posture.
I flatten my shoulders back.
So I'm getting two things at once.
Good posture, good body mechanics.
And now this is all tricep
I'm really isolating - And you're getting in
a little quad workout too.
- Oh yeah.
Yeah. And if I want to get
- [Bob] Really hard.
- more straight, if I wanna increase
the strength of the resistance,
I just squat a little bit more.
And I do that.
Or I just put another band on here.
- [Bob] Yeah. We got three bands on this one.
- Right, this one has two.
This one has three.
Let, let's see if I can.
- Now this one is a workout.
I tried this one. - I can do this at home.
I'm gonna have to come up a little bit here.
- [Bob] Yeah. Cause it's tough.
Isn't it?
Yeah. It's tough.
- There we go.
Now, if you are a guy and you wanna get ripped
you're not gonna do 30, 40 repetitions.
- [Bob] Right.
You're gonna drop it down between eight
and 12 at the most and with resistance.
So that by the time you get to eight, nine or 10
you're really getting a burn on those muscles.
If you want to get tone and reduce some of that flab
then you're gonna increase the repetitions
to you know, 15 to 25,
somewhere in there, with less resistance, you know?
- And you know, and I go along with Tom Brady,
who, Tom Brady, you know, the quarterback
for the new England Patriots.
- Sure.
- Who actually uses bands to work out.
- Right.
- And they're easier on the joints.
They just are.
- Right. - I mean, I,
I hurt my elbow joint,
I've told this a number of times, doing curls
and I'm during my recovery phase now
I've been doing them with bands
and it just keeps getting better and better.
- All right. - I mean, it just,
- I mean you got a 40 year old NFL quarterback,
- Right.
- He's doing something right.
Cause he's still at the top of his game.
- Yeah. He's looking fantastic.
- Show them the way you like to do them,
from a horizontal standpoint, Bob.
- So I mean, there's two ways here.
One, you can go like this and, and now you're,
you're really not getting isolating as much
but you're getting pretty close.
- But yeah, you're getting a lot of tricep.
You're getting your shoulder,
but look what else you're getting.
- Yeah.
- Your stomach is hard,
because if he doesn't tighten up his core,
he's gonna tip over backwards.
That's the beauty of
of working different angles that we're gonna work on.
- Well, I mean, as we, and as Brad and I, you know,
when you start adding a high intensity too
so you can actually start moving the legs like this.
- Right.
- And then - now you're really
working your core and your balance.
- And your balance!
- Yeah.
- So you got triceps, core, balance.
I mean, you can get a whole workout
in so much faster of a time.
- I'm gonna show them with the double up here.
- All right.
- So this is a workout now.
Now I'm, oh my God.
But now I'm getting a little bit of shoulder.
- Right.
- I mean, I'm feeling it in my chest even a little bit.
- Right.
- I mean, this is not an isolated tricep,
but it's a workout.
- Right, yep.
- So,
- So it's very versatile.
Work those triceps.
Here we got some wonderful options.
- So you're gonna show one more option.
Right, Brad?
- What was that?
- The triangle pushup.
- Oh, yeah.
I used to do these a lot.
So you got your regular pushup,
which will work the tricep pretty good.
- Yep.
- And a lot of shoulder and pec.
But if you take your hands and you, I always go like this
so you can see it in there.
- It's like a diamond almost really
- Yep, so my finger touch - like a triangle
or diamond. - and my thumb touches.
I like to do little things like that.
Make 'em touching it.
So you get connection.
- [Bob] Sure. There you go.
- And then you'll notice
that those triceps are definitely working more.
When you do that.
And you get all the way down
till your sternum touches and you go back up.
- [Bob] Now, if it's difficult for you to start off,
you can start on your knees.
- Right, you bet.
- You wanna show a knee one Brad?
- Yep.
It's a good point, Bob.
Cause I was just working with my wife on this the other day.
She said, I can't do pushups.
I says, well just do on your knees.
It works fine.
- [Bob] Yeah. And if knees don't work
you can start also even like on a countertop.
- There you go.
Yeah.
- Like this and start working your triceps like this.
- And we do this type of thing all the time.
Actually with someone I even start 'em on the wall.
- Oh sure.
- And you know, this is the easiest way to do it.
- But it's a easier, you know
you're starting to get a workout here.
- Sure.
- You're starting to feel it. It's a good start.
- So you can go from the wall,
to the countertop - counter
- to the knees, - knees,
- to there, to the one wall band,
to the two, to the three.
(Brad laughs)
- We're gonna have you rippling.
- Oh yeah.
So we're gonna get rid of the flab,
get the big bulges and what do you say, Bob?
- All right.
Thanks everybody for watching.
- Take care and enjoy those triceps.