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 push-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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How it works
Instead of doing endless standard push-ups, this plan challenges your chest and triceps with five variations, working them from every angle. Can’t do the tougher variations? Add a set of the easier moves for each one you miss.
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Do two sets of each exercise (ten sets in total) twice a week. Over four weeks, change the reps and rest for each set as follows.
- Week 1: Reps 10, rest 2min
- Week 2: Reps 8, rest 1min
- Week 3: Reps 10, rest 1min
- Week 4: Reps 12, rest 2min
Keep your hands shoulder-width apart and bring one foot slightly off the ground, then lower yourself until your chest touches the floor. Push back up, trying not to twist. Switch legs with every rep.
Start in an inverted V-shape – hips pushed towards the ceiling, arms and legs straight. “Dive” towards the floor, as if trying to push a ball along with your nose, then finish with your head and chest up. Reverse the move to the start.
Starting in the traditional top push-up position, drop into the rep fast, then use your stretch reflex to explode upwards. Leave the floor and slap your chest, then get your hands back down quickly. That’s one rep.
Start from a normal top push-up position. As you lower yourself, bring one knee up and to the side, trying to touch your elbow. Alternate sides with each rep.
Elevated single-arm push-up
Start with one arm straight out to the side, elevated on a chair, sofa or something similar. Get through the reps with as little assistance from your elevated arm as you can manage.
Model: Freddie Abrahams @WAthletic