Men’s Fitness UK – October 2019

CALL TO ARMS

Build your biceps and torch your triceps with PT

Luke Grainger’s 10-move arm-sculpting session

Photography

Eddie Macdonald |

Model

Mark Thomson (W Model Management)

1. SINGLE-ARM PRESS-UP

MUSCLES WORKED: Pecs, Triceps, Delts,

Traps, Lats, Core

Sets: 2-4

Reps: 1-6 (work up to 6)

Rest: 60-90 secs

Note: Your strength will dictate whether you

will do this using a wall, a bench or from the

floor.Thetoughestofthethreeoptions

isfromthefloor.

Beginintheusualpress-uppositionwith

yourfeetinawidestance.

Turnonehandsothatyourmiddlefinger

isnowatapproximately 45 degrees,andput

yourotherhandbehindyourback.

With control, slowly lower yourself until

your chest touches the back of your hand

andyourhipsstayjustofftheground.

Pausebrieflyandthendriveyourselfback

uptothestartposition.

You can now either keep repping on the

same arm or alternate arms depending on

your current strength. Ideally, do all your reps

on one arm, then switch sides and smash out

the reps on the other arm, all without putting

your knees down.

ARMS WORKOUT