Even a helicopter is no match for Captain America and his mighty biceps.
In the newest clip for the upcoming Captain America: Civil War, Cap (Chris Evans) chases down old friend Bucky Barnes, a.k.a the Winter Soldier (Sebastian Stan) on a rooftop. Barnes tries to escape on a helicopter—until Cap jumps and grabs the chopper as it starts to take off.
In an epic feat of core strength and upper-body fortitude, Cap manages to flex the heli back onto the pad with his massive arms. Evans’ biceps are so big in the scene that it looks like they are about to break out of his skin.
So: How do you get a body like that?
This particular move challenges three major muscle groups: chest (bringing arms together), biceps (contracting each arm), and core (to hold it all together). Evans has put in his work in the gym to play Captain America, and that’s why the clip looks pretty convincing—even with some special effects involved.
Here are some helpful workouts to achieve the same look:
Captain America: Civil War, directed by Joe and Anthony Russo and starring Evans, Robert Downey Jr., Scarlett Johansson, Chadwick Boseman, and Anthony Mackie, will be released May 7, 2016.