An added benefit to hammers is that your wrist and elbow are less vulnerable to strain than during reps of other curls.

So he doesn’t go much heavy in bench and squat. He has said many times that he prefers reverse lunge over squat. He recently mentioned that he usually curls about 150 lbs, which is honestly insane.

In Jeff’s video, he was seen doing the exercise with perfect form and ease while lifting what appeared to be 225 pounds.

• Incline Inner-biceps curl.
• EZ-bar curl.
• wide-grip standing barbell curl.
• Zottman curl.
• Regular-Grip Barbell Curl.
• Dumbbell Biceps Curl.
• Preacher Hammer Dumbbell Curl.
• Overhead cable curl.

If you’re still not convinced of the merits of forearm training, the Zottman curl might be a good way to ease yourself in, because the exercise also helps build bulging biceps while working your lower arms. In fact, because you rotate the dumbbell as you perform the curl you hit the entire biceps group of muscles.

Push ups can actually work your biceps as well as your shoulders and triceps. Regular push ups mainly work your pecs (chest muscles), delts (shoulders) and triceps (back of the upper arm). You also use your core muscles for stabilisation.

The Benefits of 1,000 Pushups a Day You will absolutely put on muscle no matter your body type. Even if you’re really thin you will start to see definition and if you’re on the hefty side you will feel your body start to harden. No, it’s not the same as weightlifting, but it still will help you build muscle.

Table: push-up test norms for MEN

Push-ups and padding aren’t your only options, though. “Developing the muscles underneath your breasts will enhance the look of your breasts and make them appear larger,” says Jen Comas Keck, a certified personal trainer and former figure competitor. Let’s be honest: This workout won’t turn A cups into Bs or beyond.