Advertisement You don’t need a rack of dumbbells or cable machine to strengthen your triceps. Whenever you do any bodyweight pushing movements, like press-ups, you’re working these muscles – and cheap, readily-available resistance bands are a worthy stand-in for dumbbells.
This six-move triceps workout comes from Alex Gildea, PT and owner of London boutique gym G:Fit. For half of the exercises you will need a long resistance band. Alternatively, you can use dumbbells if you have them, or just perform the three bodyweight exercises – they will still do the trick.
The workout is made up of three pairs of exercises, called supersets. In this format you complete all the reps of exercise A, and then move immediately to exercise B with minimal rest. Once you complete exercise A and B, rest for 30-45 seconds, then go back to exercise A to start the second set. Follow this sequence until all the sets have been performed, then move on to the next superset.
Advertisement There are few muscle groups that get as much attention as the biceps. These mirror muscles are a calling card for upper-body strength, even though they make up only 40% of the upper arms. Nevertheless, along with the back muscles, they’re vital for all pulling movements, so working your biceps will boost your overall upper-body strength.
So we asked Alex Gildea, PT and owner of London boutique gym G:Fit, for a home workout that will work on your biceps in advance of gyms reopening next month. As with any routine that homes in on one particular muscle group, this one will cause lactic acid to build up in your biceps as you near the finish line. It will burn, but don’t worry, it won’t last long. Give your arms a shake and try to complete each set to make the most of this biceps workout at home. Good luck.