Shape weapons? You might as well be trying to get the maximum bang for your buck. That means thinking about triceps, not biceps – curls are fun and anything, but your tris make up about two-thirds of the muscle in your arms. So if you neglect them, you will change your own profits. The Solution: Developed by Martin Rooney, inventor of the Training For Warriors protocol, this push-up plan allows you to increase your strength and size without the need for a kit.
How it works
Instead of doing endless standard pushups, this plan challenges your chest and triceps in five variations and works them from every angle. Can’t you do the harder variations? For each one you miss, add a number of the easier moves.
Do two sets of each exercise twice a week (ten sets total). Over four weeks, change the repetitions and rest as follows for each set.
- Week 1
- Week 2: Repetitions 8, rest 1 minute
- Week 3: Reps 10, rest 1 minute
- Week 4: Repetitions 12, rest 2 minutes
Keep your hands shoulder width apart and bring one foot slightly off the floor. Then lower yourself until your chest hits the floor. Push back and try not to twist. Switch legs on each rep.
Start in an inverted V shape – hips pushed toward the ceiling, arms and legs straight. Dip towards the floor as if trying to shove a ball along with your nose, then finish with your head and chest. Reverse the movement to start.
Start in the traditional upper push-up position, quickly drop into the rep, and then explode upward with your stretch reflex. Get off the floor and pat your chest, then quickly bring your hands back down. This is a repetition.
Start from a normal top push-up position. As you lower, bring one knee to one side and try to touch your elbow. Switch sides with each repetition.
Elevated one-arm push-up
Start with one arm to one side raised on a chair, sofa, or the like. Make it through the reps with as little support from your raised arm as you can.
Model: Freddie Abrahams @WAthletic