Why? Because you can still do push-ups. The classic pushup remains one of the best ways to hit your chest at home—or anywhere, period. You’re attacking your chest from an angle that’s very similar to the one you’d hit on a standard bench press, and while you’re working with a lighter load than you might use on a bench (your body weight), you still get to produce a ton of total-body tension. You also get to focus on getting a good chest contraction (more on that later).

The pushup can actually create even more challenge than some of your loaded movements once you start introducing a handful of variations, and those variations can easily become the backbone of a vicious chest workout. By varying the angle of your torso relative to your upper arms, or shifting the focus of the pushup to focus on negative contractions, pauses, or holds, you shift the way the move stimulates your chest.

By blending several of these approaches into a single workout, you wind up challenging your pecs in multiple ways a home. You also explore and perfect your overall pushup mechanics, leading to better workouts later. And perhaps most of all, you wind up having a little bit of fun, too.

3 Keys for a perfect push-up

The key to getting the most out of pushup training is maximising the pushup. That means working through a full range of motion, and not cheating yourself on any rep. There are several things you want to keep in mind. Focus on these three.

Perfect plank

Do this: The pushup starts with a flawless plank position and you must own this for the life of every set. Squeeze your abs tight and never let your core sag.

Elbow pits face forward

Do This: Turn the pits of your elbows forward, promoting shoulder external rotation and also turning on your lats.

All the way up, all the way down

Do This: Lower your chest to within an inch of the ground, squeezing your shoulder blades as you approach the ground. Then press all the way up. Don’t get in a habit of doing half-reps and skipping the final bit of chest contraction.

How to level up your at-home chest workout

The greatest challenge of pushup training is finding ways to increase the load, especially when you’re at home without access to external weights. The downside of the classic pushup is that while it starts out as challenging, once you’ve done enough reps, it ceases to push you. You’re always lifting only a portion of your bodyweight.

That’s one place where the bench press can push you more than a pushup: You can eventually load more than your bodyweight onto the bar. You can’t do that with a pushup. But you can find other ways to challenge your chest.

Unilateral loading

You can, however, force just one of your pecs to shoulder almost all of the portion of bodyweight that you’re moving by using a handful of pushup variations. Archer pushups and single-arm pushups do this, as does the post pushup. These pushups become valuable weapons in your at-home chest training, placing greater load on a single pec and also challenging your core and glutes.

Can you keep your hips and shoulders square on a post pushup, which is just a half-step away from a single-arm pushup? Doing so places great load on your chest, and your entire body.

Time under tension and pauses

You can also level up moves by adding time-under-tension and pauses. Pauses cancel out the momentum and “elastic energy” that allows you to “bounce” out of reps. On the bench press, you sometimes need that assist. By eliminating it on pushups, you add challenge to the move.

More reps

And of course you can load up on reps. But first, you can aim to challenge yourself with pushup variations, which is what you’ll do in this workout.

The at-home chest all pushups workout

You’ll do three moves in this all-pushups home chest workout, and each move will challenge your chest in a slightly different way. Do this workout up to three times a week, resting at least one day between sessions (yes, you may actually be that sore). On days you don’t do this workout, aim to train your back with pull ups and rows, critical moves to help maintain shoulder health when you’re challenging your chest.

Post pushup dropset

Do 4 sets per side of this pushup drop set, which combines a standard post pushup with classic pushups for a serious chest pump.

Half-typewriter pushup

The post Can a home push-up workout outshine the bench? appeared first on Men's Health Magazine Australia.

Our first official look at Corenswet in his Superman garms has arrived, and the American actor is looking noticeably more buff. Much of Corenswet’s transformation can be accredited to his trainer, Paolo Mascitti, who recently shared a picture of his beefed up client on Instagram. Captioning the post “@davidcorenswet worked his ass off, I can’t wait to share more of the training we did to prepare to play this iconic character, stay tuned for more,” it appears that more thirst traps are on the way.

INSTAGRAM | @davidcorenswet

Mascitti also recently explained the training regime Corenswet used to achieve his newly chiselled rig. “David had been working out intensively before I met him, but he’s naturally a very lean guy,” Mascitti said. “He’s 6’4” but we wanted to put more bulk on him. He probably went from 200lbs (90kg) to 240lbs (108kg).”

Adding that much bulk is no easy feat. Thankfully, Mascitti revealed some details on the workout routine and diet plan that made it possible. You’ll have to wait until July 11^th 2025 to see the results in action – as the official release date of Superman: Legacy dictates – but you can see the framework below.

What is David Corenswet’s workout routine?

Corenswet’s training began five months before production on Superman: Legacy did. According to Mascitti, Corenswet’s transformation didn’t require daily training, but longer workouts were necessary. “He’s very busy right now so we’re only fitting in three or four sessions a week, but he’s still working out for two hours a day,” Mascitti said.

The standard three-day cycle of push, pull and legs was utilised by Mascitti and Corenswet, with a focus on compound movements. “We focus on moments like presses, pull ups, pull downs, rows” Mascitti said. “We switched a little bit after a while, but kept the focus on progressive overload to encourage muscle growth, keeping track of reps and weight and trying to advance each week.”

Everyone has their kryptonite in the gym – even Superman. Corenswet is as ardent a workout warrior as any, but his one weakness is walking lunges. “He isn’t the biggest fan of them, but he does it,” Mascitti said. “He’s great at squats, but he just doesn’t enjoy lunges.”

David Corenswet’s mass-building push day

Besides revealing his push, pull and legs rotation, Mascitti was tight-lipped about the specifics of Corenswet’s workouts. Although, he did explain a sample push day the actor used to build mass – and quickly.

• Incline dumbbell press – 4 sets, 10 reps
• Bench press and cable fly superset – 4 sets of each, 10 reps of each
• Seated overhead shoulder press and lat raises superset – 4 sets of each, 10 reps of each
• Reverse tricep extensions and bicep curl superset – 4 sets of each, 10 reps of each

INSTAGRAM | @davidcorenswet

What is David Corenswet’s diet plan?

Like his workload in the weight room, Corenswet’s Superman diet plan was similarly monstrous. Mascitti didn’t go into too much detail, but he did stress the importance of being in a caloric surplus, with Corenswet forcing down 6,000 calories a day. “He was on around 6,000 calories a day and his diet was strict, but not as strict as I would have liked,” Mascitti said. “I’d ask him about his diet and he’d be eating cereal! He’d ask ‘What’s wrong with cereal!?’ But that’s why he’s the perfect Superman, he has a realistic expectation of himself and the role.”

Audiences can see if Corenswet truly is the “perfect Superman” when Superman: Legacy releases in cinemas on July 11^th, 2025.

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The post David Corenswet’s complete ‘Superman’ workout routine and diet plan appeared first on Men's Health Magazine Australia.

From the obvious (stronger legs do make for a stronger runner, duh) to the more obscure (upper body strength can massively boost your running power), there are myriad benefits for runners to be found in strength training. Not every exercise will have direct benefits though, and some are best left in the realm of powerlifters and bodybuilders. To help you decipher what works and what won’t, here’s ten essential strength exercises tailored specifically for runners, that will improve your endurance, power, stride and efficiency.

1. Squats

Benefit: Strengthening just about every muscle in the body will improve your running. But as you might suspect, the lower body does take priority, and most of this list reflects that, starting with squats. Squats are an all-around lower-body burner, targeting the quads, hamstrings, glutes and lower back. By strengthening these muscles, you’ll improve your lower body stability, which is crucial for maintaining proper running form and preventing injuries.

How to do it: Stand with your feet shoulder-width apart, lower your body by bending your knees and pushing your hips back as if sitting into a chair. Keep your chest upright and your knees aligned with your toes. Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position.

2. Lunges

Benefit: Like squats, lunges strengthen the lower body. Specifically targeting quads, hamstrings and glutes, but with a stronger emphasis on calves. Sure, running will naturally give you some pretty toned calves – you can stop reading here if aesthetics is all you’re looking for – but strengthening them in the gym can add another weapon to your repertoire, improving balance and coordination and providing a more efficient running gait.

How to do it: Start standing with your feet together. Take a step forward with one foot and lower your body until both knees are bent at a 90-degree angle. Ensure your front knee is aligned with your ankle and your back knee hovers just above the ground. Push through your front heel to return to the starting position and repeat on the other side. For an added challenge, take a dumbbell in each hand and really feel the burn on your way back up.

3. Deadlifts

Benefit: Deadlifts primarily target the hamstrings, glutes, and lower back, promoting strength and stability in the posterior chain, which is essential for generating power and propulsion while running.

How to do it: Stand with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs with an overhand grip. Keeping your back straight and chest up, hinge at the hips, lowering the weight towards the ground while maintaining a slight bend in your knees. Once you feel a stretch in your hamstrings, reverse the movement by driving through your heels and squeezing your glutes to return to the starting position.

4. Planks

Benefit: Like we said, running draws on more muscles than just your legs. Core muscles are engaged just as often as their lower body counterparts while running, and planks are a surefire way to add core strength. A few minutes of planking per day will tone up your abs, obliques and lower back, improving overall stability and preventing excessive rotation or sway while running.

How to do it: Start in a push-up position with your hands directly beneath your shoulders and your body forming a straight line from head to heels. Engage your core muscles and hold this position, ensuring your hips don’t sag or rise too high. Aim to maintain the plank for 30 seconds to one minute, gradually increasing the duration as you build strength.

5. Push-ups

Benefits: Upper body strength might not be the primary focus for runners, but the upper body does contribute to running efficiency. Arm swing assists with balance, momentum, and forward propulsion, while strong chest and shoulder muscles help maintain stability and prevent excess movement that wastes energy and slows you down. And as we’ve already mentioned, a strong core also has its benefits. How better to improve those areas than by frequently engaging in an exercise that targets all of them?

How to do it: You probably know how to do a push-up, but in case you’re not sure of how to perfect your form, here’s the basics. Start in a plank position with hands slightly wider than shoulder-width apart, lower your body by bending your elbows, then push through your palms to return to the starting position.

6. Calf raises

Benefit: Again, calf strength is essential for optimal running. But calf raises don’t only target the calf muscles, they also strengthen the ankles and can improve explosiveness (known to runners as push-off power).

How to do it: Stand with your feet hip-width apart, lifting your heels off the ground as high as possible while balancing on the balls of your feet. Hold for a moment at the top, then lower your heels back down below the level of your toes. For an added challenge, perform calf raises on a step or platform, allowing your heels to drop below the level of your toes for a deeper stretch.

7. Dumbbell rows

Benefit: To balance out all that strength you’re doubtlessly building on the front half of your upper body, back strength is also necessary. Dumbbell rows strengthen the upper back, but they also work the shoulders and arms, enhancing running posture during running through a balanced upper body.

How to do it: Stand with your feet hip-width apart, holding a dumbbell in one hand. Keeping your back straight, hinge at the hips, and pull the dumbbell towards your hip, squeezing your shoulder blades together, then lower the weight back down with control.

8. Russian twists

Benefit: Another core strengthener, Russian twists target the obliques and abs, improving rotational stability and enhancing overall running efficiency.

How to do it: Sit on the ground with your knees bent and feet elevated, leaning back slightly to engage your core. Hold a weight or medicine ball with both hands, and twist your torso to the right, bringing the weight towards the ground beside your hip. Reverse the movement to the left, twisting through your core muscles. Continue alternating sides in a controlled motion.

9. Supermans/back extensions

Benefit: Supermans, or whatever naming variation you know them by, strengthen the lower back, glutes, and hamstrings, helping to prevent lower back pain and injury, while improving running posture.

How to do it: Lie face down on the ground with your arms extended overhead and legs straight. Engage your core muscles, glutes, and lower back to lift your chest, arms, and legs off the ground simultaneously, forming a slight arch in your back. Hold for a moment at the top, then lower back down with control.

10. Single-leg deadlifts

Benefit: Single-leg deadlifts improve balance, stability, and proprioception – your body’s ability to sense its own movement, in layman’s terms – while targeting the hamstrings, glutes and lower back, making them an excellent functional exercise for runners.

How to do it: Stand on one leg with a slight bend in the knee, holding a dumbbell or kettlebell in one hand. Hinge at the hips, extending your free leg behind you and lowering the weight towards the ground while keeping your back straight and chest up. Once you feel a stretch in your hamstrings, reverse the movement to return to the starting position, maintaining balance throughout the exercise. Repeat on the other leg.

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The post 10 strength exercises that will make you a better runner appeared first on Men's Health Magazine Australia.

You may think that the key to chest training is having a big bench, but you’re spending too much time and energy in the wrong place if you neglect accessory moves that target how the pectoralis muscles work. Your aesthetic goals will be better served by spending time on bettering your mind-muscle connection, according to Men’s Health fitness director Ebenezer Samuel, C.S.C.S., and celebrity trainer and MH Advisory Board member Don Saladino. In this case, convergence – moving weight to or past the centreline of your body (adduction) – is key to getting that well-defined chest.

“The bench press is important for strength development,” Saladino says, “but I also believe that after a period of time, you don’t really gain that mind-muscle connection from just staying with that same movement over and over and over, you don’t really get to experience what it feels like to do a movement with convergence.”

You don’t have to ditch the bench presses. But if your goal is that ripped inner chest look, you’ll need to add a few more moves to your training. Here are five of the best complementary chest exercises for your routine that can help complete that aesthetic upper body look.

5 best inner chest exercises

Squeeze plate press

2 sets of 10 reps

The squeeze plate press is a solid simulation of a bodybuilder’s posing routine, tightly pressing a light plate as if you’re trying to crush it between your palms. Because a light load is all it takes to create heavy tension, the squeeze plate press is oftentimes an underrated and under-utilised exercise. And that is far from true. By extending your arms while squeezing the inner chest, you’ll be creating enough tension to fatigue in as little as two reps.

“It’s less about the load here, it’s more about the isometric tension that you’re creating with just your body,” Samuel says. “It works really well for beginners because it’s not about load… the moment you’re dragging your hands together, you’re learning how I’m dragging my hands together for this. I’m learning how to create that contraction.”

Single-arm cable fly

3 to 4 sets of 8 to 10 reps per arm

Here’s a unique mind-muscle masterpiece move that creates tons of tension at the midline, a major difference from your traditional pressing movements. However, by making this a unilateral movement as opposed to the standard fly, you can actually extend beyond the midline, thereby extending the range of motion.

One common mistake, however, with the cable fly is a tendency to bend too much at the elbow. Instead, focus on keeping the arm long throughout the movement, which will keep tension on your chest.

Hex close-grip press

3 to 4 sets of 10 to 12 reps

Pick up the intensity with a more advanced move (that might pose a challenge for anyone with limited shoulder mobility). This close-grip press is a great exercise for getting a good chest squeeze with each rep. It’s essentially a squeeze press but using a heavier load – but not too much weight that would force you to sacrifice your squeeze at the top.

The focus with the hex press is to now have the load pressed in front, but with the dumbbells held tight together in a neutral position (palms facing each other). You still want to focus on creating and maintaining tension. Slow and controlled is the way to go toward building a fuller chest, while at the same time working your shoulder and triceps as well.

Machine chest press

3 sets of 12 to 15 reps

The machine press is another exercise that gets a bum rap among the functional fitness crowd, but certain variations provide plenty of muscle-building and shaping bang for your buck. We mentioned earlier the importance of pressing with convergence, or focusing on moving the weight closer to the midline to add tension. Machines such as a Hammer Strength press or similar models allow you to press while creating more tension toward the midline. Another machine benefit is that, unlike dumbbells, you don’t have to focus on stability toward the end of a taxing training session, but still be able to work on the much-needed muscle contraction.

Banded dumbbell press

3 to 4 sets of 8 to 10 reps

By adding a resistance band, we add a twist—and even more tension—to this traditional chest-building staple. It’s best to go lighter with the band; a light to moderate tension band is more than plenty to add more stress to your squeeze after each rep. The goal is not to move heavy weight, per se, but moving in a slow, controlled manner to hit that inner chest.

“When it comes to training to training your inner chest and attacking your chest, [it’s okay to] back down on the weight a little bit,” Samuel says. “Let’s own the contraction and the five exercises we’ve given you, you have no choice but to back down the weight to dominate the contraction, and that’s gonna get you the inner chest that you want.”

This story originally appeared on Men’s Health U.S

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The post 5 exercises that will hammer your inner chest appeared first on Men's Health Magazine Australia.

Hemsworth, who plays Warlord Dementus in the film, will walk the red carpet along with Anya Taylor-Joy and director George Miller, to promote the next instalment in the iconic post-apocalyptic franchise. And it appears the actor has been hitting the gym ahead of the movie’s release, highlighting an upper body chest workout from his fitness app Centr’s Powershred program this morning.

In the moody video, the 40-year-old actor stares purposefully at the camera before launching into a series of upper-body exercises, accompanied by an upbeat guitar-led soundtrack.

The workout comprises supersets of classic upper body moves like the dumbbell incline chest press and biceps curl, the kind of exercises designed to add bulk to fill out a well-cut suit.

Furiosa marks Hemsworth’s return to the big screen after the actor announced in 2022 that he has two copies of the gene APOE e4, which is linked to an increased risk of Alzheimer’s disease. The Marvel star is “between eight and 10 times” likelier to develop the progressive disorder than the general population.

Hemsworth, who took a genetic test for Limitless with Chris Hemsworth, the Nat Geo documentary series on longevity, was shocked by the results.

“You’re constantly thinking you’re going to live forever, especially as a young individual,” Hemsworth said on Limitless. “Then to be told that this might be the thing that might take you out was like, whoa – it kinda floored me.”

 

View this post on Instagram

 

A post shared by Chris Hemsworth (@chrishemsworth)

Hemsworth also told Men’s Health US: “I’ve always been pretty consistent with my exercise commitments, but lately, I’ve really felt the importance of taking time for yourself without any outside voice or stimulation and making time for stillness.

“My weight fluctuates a lot due to differing roles and also my own interests in regards to challenging my body in different ways, I’m lifting less frequently than I was and I’m incorporating more cardio and endurance workouts which I much prefer than heavy body-building style sessions.”

Hemsworth certainly looks in great shape in the latest video. Here’s a look at his upper-body workout:

1 Dumbbell Incline Chest Press – 12 reps
Dumbbell Push-up – 10 reps
Rest 60 sec x 4 sets

2 Dumbbell Clean & Snatch – 10 reps each side
Dumbbell Lat Raise – 12 reps
Rest 60 sec x 4 sets

3 Bicep Curl – 10 reps
Tricep Dumbbell Kickbacks – 10 reps each side
Rest 60 sec x 3 sets

4 Slam Ball – 15 reps
Rest 30 sec x 3 sets

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The post Chris Hemsworth is putting in work ahead of the ‘Furiosa’ premiere appeared first on Men's Health Magazine Australia.

A word of warning; looking for the perfect CrossFit shoe can be a needle-in-haystack endeavour; the haystack being the CrossFit box, and the needle a shoe that can withstand burpees, box jumps, and rope climbs without falling apart. 

Many of us are accustomed to using a single shoe for all our fitness and activity needs. Whether it’s a gym session, running, a game of tennis or golf, or even a busy day of errands, you can find yourself relying on the same worn-out pair of classic sandshoes. But the fitness landscape has evolved, and it’s time you adapt with it. Investing in the right pair of runners and gym shoes not only equips you to perform complex CrossFit moves, like the clean and jerk correctly, but also gives you peace of mind that your feet are locked in and prepared for whatever they’re confronted with.  

Why you need CrossFit shoes 

When it comes to physical fitness, wearing appropriate footwear is essential. If you ask any runner whether they would knock out a 10 or 15-km run in a pair of random sandshoes, it would be met with a laugh. The same goes for CrossFit shoes. Run, jump, power clean, rope climb, and burpee: all your favourite CrossFit exercises are more comfortable if you’re in good shoes.

One of the most noticeable differences between CrossFit shoes and running shoes or other cross-training footwear is the sole. A stiffer sole is key for powerlifting, Olympic lifting and squatting movements. It gives you feedback on explosive movements and stability in the power movements. CrossFit can be challenging on our bodies, and it can be tough on our shoes. An all-mesh upper or soft sole could get totally torn up. One rope climb can rip up the bottom of a shoe. Strapping into a rower or running outdoors can put wear and tear on the outer layers. 

Some key features that separate CrossFit shoes from your run-of-the-mill gym or walking trainer include: 

• Smaller heel drop size: keeping feel more parallel to the ground, distributing weight evenly across your foot. 
• Correct cushioning: rather than opting for more or less cushioning, a balance in between is critical for responsiveness and support. 
• Wide toe box: this allows a snug fit for feet to jump, run, and weight lift simultaneously safely without putting stress on toes.

Nano X3 Adventure

We start our list with the always-popular Nano X3 Adventure, a top-performing CrossFit shoe designed to tackle any intense workout without sacrificing foot comfort. The shoe boasts an important water-resistant upper mesh and a lace closure system, ensuring a secure and customisable fit. The shoe is loaded with a classic cross-fit midsole drop of 4mm, which creates a stable and supportive platform for lifting, while the wide toe box allows for natural foot splay during explosive movements.

Additionally, the shoe has a full rubber outsole that provides excellent traction and durability – a perfect selection for newcomers to the CrossFit fitness game. 

• Water-resistant mesh upper
• Lace closure

SHOP NOW

Adidas Dropset 2 Trainer

The Dropset 2 Trainer is the perfect shoe for those who want to make a style and quality statement in the gym. Its sleek design and bold colours will catch the eyes of everyone in the gym and have them wishing they had a pair of their own. This shoe is not just about looks, though. Its innovative design provides the ultimate support and stability for all your CrossFit needs.

With a classic CrossFit heel drop size, correct cushioning for explosive movements, and a wide toe box, you can easily lift, run, and jump. Plus, the sole is so durable that you won’t have to worry about replacing your shoes every few months.

• Midsole drop: 6 mm
• Wide fit
• Adjustable lacing system

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Nano X4

With its sleek design and durable construction, this CrossFit shoe is growing in popularity in the fitness world. Even Australia’s best CrossFit athlete Jay Crouch, a six-time Games athlete, two-time Oceania Semifinal winner, and eighth overall at the 2023 CrossFit Games, rocking with the Reebok Nano X4’s during competition.

Protecting your feet from the hazards of rope climbs, burpees, and box jumps, the shoe’s breathable upper, keeps your feet feeling fresh while the responsive midsole and grippy outsole give you the power and control you need to crush every rep. Plus, with its stylish look, the Nano X4 is like the Tony Stark of workout shoes – it’s functional and fashionable. 

• Midsole drop: 7 mm 
• Mid-foot ventilation
• Full rubber outsole

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Nike Metcon 9

With a sleek design and a spacious fit, these shoes are perfect for any type of workout, from powerlifting to rope climbing. The fly wire technology keeps your feet locked in and secure, while the flexible forefoot allows for natural movement and agility.

The outsole is made with a durable rubber material, so you can trust these shoes to withstand the toughest workouts. Plus, with a variety of colour options to choose from, you’ll look stylish while crushing your fitness goals.

• Midsole Drop: 4mm
• Wide toe box
• Rope guard wrap-around

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Under Armour TriBase™ Reign 6

Under Armour love to make tough training gear, and the TriBase Reign 6 is a shoe built for those who take their training seriously. With a design that blends style and function, the TriBase Reign 6 boasts a unique triangular base that provides stability and support for weightlifting while allowing agility and flexibility during high-intensity training sessions. The shoe’s upper is made from breathable mesh and synthetic materials, which help keep your feet cool and dry, even during the sweatiest workouts. And with a range of colour options to choose from, you can look good while you train hard.

• Midsole drop: 2mm
• Full-rubber outsole
• Low-to-the-ground build

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TYR – CXT-1 TRAINER

Looking for a shoe that can handle your CrossFit workout but also want to make a statement with your footwear? The TYR-CXT-1 trainer provides the necessary support and flexibility for a successful CrossFit session and boasts a bold and unique design that will have heads turning. The upper features a combination of breathable mesh and durable synthetic materials, while the outsole is made of high-traction rubber for optimal grip on any surface.

Plus, with its sleek and vibrant colour scheme and eye-catching patterns, you’ll be the envy of all your gym mates.

• Midsole drop: 9mm
• Flexible in the forefoot
• Breathable upper mesh

SHOP NOW  

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The post The 6 best CrossFit shoes to maximise your workouts appeared first on Men's Health Magazine Australia.

The dumbbell hammer curl might not look radically different than the standard variation of the movement – in the simplest way to describe both, you hold a dumbbell, raise it up to your shoulder, then lower it back down and repeat – but there are some very important nuances between the two exercises. Let Men’s Health fitness director Ebenezer Samuel, C.S.C.S. and Brett Williams, NASM guide you through the move’s subtleties, saving you from the bad habits that are keeping you from unlocking your fitness potential.

Benefits of the dumbbell hammer curl

The biggest shift from the standard biceps curl and the hammer curl is in the grip. When you perform a standard curl, you’ll use an underhand (or supinated) grip as you raise the weight up. Your biceps will be the main muscle driving that movement. For the hammer curl, you’ll adjust your position and use a neutral grip. This shifts the focus to the brachialis, another muscle that sits beneath the biceps and is the primary mover for elbow flexion. By making this shift, you’ll get stronger – and your biceps will pop from any brachialis growth, too.

“When we develop our brachialis, it’s going to really help push our biceps up and give us a nice 3D look,” Samuel says.

There’s another big reason to do the hammer curl in addition to the standard biceps curl: You’ll be able to train with heavier loads. Standard curls also train biceps supination (rotating the forearm outward), another function of the muscle. Since you’re not including that rotation with the hammer curl, you’ll have an easier time working with more weight. And as Samuel says: “Bigger weight equals bigger muscles.”

How to do the dumbbell hammer curl

• Stand with your feet hip-width apart, holding a pair of dumbbells in a neutral grip (palms facing each other). Squeeze your shoulder blades, abs, and glutes to create full-body tension.
• Curl the dumbbell up, moving only at the elbow joint. Keep your upper arms still and perpendicular to the floor. Squeeze your biceps at the top of the movement.
• Avoid shifting your elbow forward to keep your shoulders out of the movement.
• Lower the weight back down to the starting position under control.

Use this extra insight from Samuel for even more effective reps.

Tighten your whole body

Eb says: This is a curl, but that doesn’t mean your body gets to be in anything close to a lazy position. In order to get the most out of this (or any) curl, you need to make sure you’re moving only at the elbow joint. To insure that, we need to tighten any point where we might cheat. So tighten your glutes and abs, then squeeze your shoulder blades tight, too. That’ll help you erase most of your possible swinging points.

Grip the dumbbells like you mean It

Eb says: Don’t just hold the dumbbells during this curl; actively grip them. Think about really tightening your hands around each dumbbell, holding it tightly. This will grant you more control over the dumbbell, and it’ll also help insure that your brachialis drives the motion. Added bonus: You’ll strengthen your forearms and gripping muscles, too.

Squeeze at The top

Eb says: Curl the dumbbell only as high as it’ll go without forcing you to shift your elbow forward, but once you get there, the curl isn’t done. Once you’re in that position, do your best to squeeze your biceps and arm in general. This little act will force a half-second or so of extra time-under-tension at the top, and it’s going to help you develop a stronger mind-muscle connection. It’ll also help prevent you from swinging.

When in doubt, kneel

Eb says: The most common cheat on any curl is the waist-rocking cheat, where you create motion at your hips to initiate the curling motion. The easy fix to that: Get on your knees.

The position will make you that much more conscious of squeezing your glutes and tightening your abs, which instantly limits your ability to create that waist rock, or other cheats (like arching your back, etc.)

How to add the dumbbell hammer curl to your workout

Add the hammer curl to your upper body or arm day workouts so you can give your brachialis muscles some focused work. Start with 3 sets of 6 to 8 reps with heavier weights than you’d use for a standard curl. For extra volume, use lighter weights but more reps – say 3 to 4 sets of 15 to 20 reps.

This piece was originally seen on Men’s Health U.S. 

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The post Build sleeve-bursting biceps with the hammer curl appeared first on Men's Health Magazine Australia.

 1. Standard push-ups

Before advancing to more complex variations, it’s important to master the standard push-up. This foundational exercise builds strength in your chest, shoulders, triceps, and core.

Instructions:

• Start in a high plank position with your hands shoulder-width apart and your body in a straight line from head to heels.
• Lower your body until your chest nearly touches the floor, keeping your elbows close to your body.
• Push back up to the starting position with your elbows softly locked out.
• Aim to complete 10-15 repetitions unbroken before progressing on to the next variations.

2. Side-to-side push-ups

This variation gets you even closer to the mechanics of the typewriter push-up by incorporating a lateral movement while in the lowered push-up position.

Instructions:

• Start in a high plank position.
• Lower yourself down to the bottom of a push-up without your chest resting on the floor. 
• While at the bottom position, shift your chest from one hand to the other, moving side to side. Keep your chest just above the floor as you move.
• After moving side to side, meet back in the middle and push up to the starting position.
• Aim to complete around 5-10 repetitions unbroken before progressing on to the typewriter push-up.

 3. Typewriter push-ups

After mastering these progressions, you should have developed the strength, stability, and control necessary for typewriter push-ups. 

• Start in a high plank position with your hands wider than shoulder width. Note: the wider your hands the more harder the push-up will be.
• Lower yourself down to the bottom of a push-up.
• While in the bottom position, shift your chest from one hand to the other, moving side to side. Keep your chest just above the floor as you move. If comfortable, try to extend the arm into a soft lock position ensuring full range of motion.
• Once you nail your first few reps, continue to challenge yourself and add them to your routine. 

Remember, progression takes time, and consistent practice is key. Always prioritise form to prevent injury and ensure the most effective workout. As you become more comfortable with side-to-side push-ups, start incorporating the typewriter push-up technique, gradually increasing your range of motion and control to master this challenging exercise.

For more workouts from Chris, go to @chrisnayna on IG or check out chrisnayna.com

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The post Chris Nayna reveals how to do the mythical typewriter push-up appeared first on Men's Health Magazine Australia.