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
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.