Workout 16: Triceps & Biceps


Triceps Exercises

1. Bodyweight Dips
  1. Sit on a bench or sturdy surface (e.g. chair, box, ottoman, etc.) or simply, position yourself on the floor. Place your hands on either side of you, shoulder-width apart, fingertips curled over the edge of the furniture or palms flat on the floor, fingertips pointing toward toes.
  2. Slide your buttocks off of the edge. Your legs should be straight out in front of you and your back should be close to the furniture.
  3. Straighten your arms, but maintain a slight bend in your elbows.
  4. Lower your body toward the ground by slowly bending your elbows. 
  5. Once they have formed a 90° angle, contract your tricep muscles, press the heels of your hands into the furniture and lift your body back up. This is one full rep. 

2. Flexing Overhead Tricep Extension

 

  1. Stand upright with feet positioned about shoulder-width apart. 
  2. Extend your arms behind your head, elbows pointing toward the sky. 
  3. Clench your fists, as though you're trying to drive your fingers through your fist, and engage your tricep muscles. Slowly bring your forearm up until your arms are straight in the air.  
  4. Lower back down to starting position to complete one rep. 

3. Diamond Push Up

 

  1. Start by lying on the floor face down with your hands closer than shoulder-width apart. Hold your torso up at arm’s length.
  2. Lower yourself until your chest almost touches the floor.
  3. Using your triceps, press your upper body back up and squeeze your chest.

*Note: This can be done on the knees instead of toes. 

4. Bodyweight Skull Crusher

 

  1. Position yourself on your hands and knees, hands positioned slightly less than shoulder-width. Lower yourself down so that your elbows rest on the floor, positioned beneath your body, palms facing down.
  2. Lean forward. Your bodyweight should be supported by your elbows.
  3. Exhale. Extend your elbows and push your body off of the floor. Contract your tricep muscles.
  4. Inhale. Flex your elbows and lower your body to the starting position to complete one rep. 


Biceps Exercises

1. Curl Your Leg
  1. Position yourself on a chair, sitting with only your buttocks is on the seat, knees bent.
  2. Take your left hand and grasp your right leg, under the knee. Your leg will serve as your resistance weight. Ensure that your leg remains “dead weight” through this exercise.
  3. Engage your bicep muscles in your left hand and lift your right leg. Hold for a count of two, contracting your muscles at the top of the movement.
  4. Return to starting position. Repeat for the opposite side.

 

2. Flexing Hammer Curl
  1. Stand upright with your feet shoulder-width apart. Your elbows should be tucked in close to your torso and your palms should be facing your torso.
  2. Keep your upper arm stationary as you contract your biceps and curl your arms directly upward. Continue to raise your arms until your biceps are fully contracted and your wrist is at shoulder-level. Focus on only moving your forearm.
  3. After a brief pause, slowly begin to lower your arms back down to the starting position.

3. Towel Curl
  1. Grab a towel or t-shirt, hold it in both hands, palms facing upward and stand with knees slightly bent, feet hip-width apart.
  2. Hold the towel out in front of you with your arms extended, and pull on both sides of the t-shirt or towel as hard, as you can as if you were trying to rip it.
  3. As you continue to try to rip the towel or t-shirt, slowly curl your arms toward your body, as though you were curling a barbell.
  4. When your hands reach your chest, slowly return to the starting position and repeat until the set is complete. Remember to KEEP trying to rip the towel throughout the entire exercise. 

4. Flexing Curl
  1. Stand, with knees slightly bent.
  2. Flex the muscles in your right arm, clench your fist. Slowly curly your arm upward.
  3. At the peak of the movement, when your hand is next to your shoulder, squeeze, and then slowly allow your arm to return. 
  4. Do this with the other arm. 
  5. Repeat!