Big­ger arms in five moves

Up­grade your press-ups, and you’ll fill your T-shirts with less fuss. Here’s how it’s done

Men's Fitness - - Contents -

It’s about tri­ceps, not bi­ceps. Want T-shirt-fill­ing mus­cle in two weeks? Here’s your plan

Sculpt­ing the guns? You might as well aim to get the max­i­mum pos­si­ble bang for your buck. That means think­ing tri­ceps, not bi­ceps – curls are fun and all, but your tris make up roughly two-thirds of the mus­cle in your arms, so by ne­glect­ing them you’re short-chang­ing your own gains. The so­lu­tion: push harder, with this press-up plan de­vised by Martin Rooney, cre­ator of the Train­ing For War­riors pro­to­col, and you’ll pack on strength and size with zero kit re­quired.

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