Terrence Ruffin's three move bicep workout and what it means for push ups

Terrence Ruffin, a Men's Classic Physique competitor, recently shared a three move bicep routine as part of his arm training. The routine comes as he continues to chase arm growth, despite high level results like winning the 2025 EVLS Prague Pro and securing a spot at the 2026 Olympia final. Muscle & Fitness notes that Ruffin has long considered his arms a growth challenge, and the three move sequence is designed to address that hurdle with focus on control and variety. The approach fits into a broader view of practical arm work that can support pushing performance.

Why it matters for push-ups

For push-ups, strong arms support elbow stability and shoulder alignment, especially as fatigue sets in. Building the biceps with a focused routine can help keep the elbow tucked and the wrists aligned, reducing form breakdown during higher reps or explosive push-ups. A well rounded arm block also takes pressure off the joints during pressing work and aids in maintaining a solid push-up lockout. Muscle & Fitness notes Ruffin's emphasis on controlled, varied moves as part of his overall plan for mass in the arms.

PUSHapp take

From a practical stand point, this approach plugs into how you structure workouts in PUSHapp. Pair a short bicep block with your chest and triceps work, and space it from heavy push days to avoid fatigue. Track tempo, sets, and rest to see how arm work affects your push-ups over a few weeks. The rhythm of training matters as much as the volume.

Try this

• 3 sets of 6 to 8 reps with a 2 second pause at the bottom to build control.
• Use light resistance and full range of motion to emphasize elbow stability.
• Keep elbows close to your torso during reps to maximize bicep engagement and protect joints.
• Rest 60 to 90 seconds between sets and log how push-ups feel the next day.

A two week block of this approach can reveal whether arm work is translating into steadier push-ups and a stronger lockout. Track your push-up performance in PUSHapp and note any change after two weeks.

2 min read.

Source: Muscle & Fitness. PUSHapp commentary is original and based on the public RSS summary.