Didnt say I wouldnt do bench. Im just not gonna compete in a bench meet.

What forearm exercises are you doing twice a week?

Day 1
Wrist roller
Wrist curls
Grippers (card holds for a few sets with the heaviest ones I can close. Then I do a few sets of 10-12)


Day 2
Heavy barbell holds (usually end up doing my traps at the same time)
Powerball (high speed for as long as possible, a few sets per hand)
More grippers


Nothing for the part of the forearm attached to the biceps cause mine are way oversized already.

I've just returned to gym after 5-6 weeks off with a broken hand. Would you recommend these for basic forearm strength etc?

Also want them to grow regardless

Honestly until you hand feels completely recovered, I'd stick to powerball training. Maybe some higher rep wrist roller.

What leg exercises are you able to do mate?

Can't squat and can't do leg extensions. The rest I can do. I just don't. I'm not training to compete anymore and my thighs have always been ridiculous. I'd rather have them shrink down to a size where I can actually sit comfortably on a plane/bus, etc.