How And Why You Should Bench Press, The Upper Body Mass Builder!

The Bench Press is one of the most popular exercises in the gym. 

An upper body exercise that allows you to use the most weight, the bench press build is the best exercise to build upper body strength. It activates a large number muscles like the pectorals, shoulders, triceps and forearms. The main muscle group targeted is the chest muscles. There are also stabilizer muscles involved in the execution of the lift. The bench press is one of the measure of a person's strength.

Why should you bench? How does it help? Here's a list of benefits:

1) Build Muscle. Basically, the reason why a person bench normally, is to get a big chest. Why do you want a big chest? There's no need for me to explain, you know why! It also build the shoulders and the triceps.

2) Build Strength & Power. The bench press is a strength training exercise. It's the upper body exercise that allows you to use the most weight. And once you've built strength, you can improve your power using the it. Power is your ability to exert a force, over a distance in the least time possible. It's a combination of speed and strength. Both strength and power, are measures of fitness.

3) Improve Bone Density. The bench press is a compound, multi-join exercise. The bones involved during the execution of the exercise will get denser when you do the bench. Basically, it causes you bone cells to deposit bone tissues in these bones (arm, hand, shoulder, chest).

4) Maximise Workout Productivity. The bench press is a compound move and many muscles are involved. So if you're short of time, do the bench press to train your upper body. Also, if you do it properly, the bench press can be quite a tiring exercise that taxes your nervous system.
So if you're looking for an exercise to train your upper body, it's the bench press!

How do you perform the exercise?

1) Set up the barbell to the correct height and add the weights you're going to use.

2) Lie flat on the bench, grip the barbell and lift it off the rack. Hold it up with arms locked. This is your starting position.

3) Lower the bar straight until you chest (I prefer nipple area) then raise it back up. Remember to not lock your elbows this time. That's one rep.

4) Do as many reps as you want/can. Then place the barbell back on the rack.

Here are some pointers and tips.

1) Grip the bar with your thumb at the front to prevent the bar from slipping off.

2) Adjust your grip width accordingly. A narrower grip transfers the weight from the pectorals to the triceps. Too wide a grip and the bar travels a shorter distance

3) Squeeze your shoulder blades and keep your chest up. Don't allow your shoulders to roll forward. Maintain a tight upper back throughout the whole set.

4) Plant your feet firmly on the ground. It'll provide stabilization.

5) Press the bar in a straight line. Lower it straight down and push it straight up.

6) Always have your upper back (shoulder blades) and glutes on the bench at all times. It is OK the arch your back. Just ensure your glutes are not off the bench.

And as for all exercise, always exhale when you're exerting and inhale during the eccentric portion. In this case, exhale when pushing it up. Inhale when you're lowering the barbell.So next time you hit the gym and you're looking for something to train your upper body like no other, go do the bench press!

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L-Citrulline and L-Arginine: Muscles In the Making?

By Jerry Toffle

You've probably seen these perplexing words somewhere in a nutrition store, on the label of work out supplements, and maybe even on the nutritional facts of the energy drink you had at that awesome RAGER last night. But WHAT THE HECK do these words mean and should you care? The answer is YES! You should always care what you put inside your body. In this article I put all the facts on the table about L-Citrulline and L-Arginine. Read on and prosper!

 L-Citrulline What is it? L-Citrulline is an amino acid that is produced naturally by your body. For those of you unfamiliar with amino acids, they are the building blocks of protein in your body, which are responsible for numerous beneficial functions. Our body actually converts L-Citrulline to that other confusing word below (L-Arginine).

Ultimately that conversion leads to the production of nitric oxide. Where is it found? L-Citrulline is most prominent in watermelons, but it can also be found in lower dosages in foods like; walnuts, meat, fish, eggs, milk, and legumes. Uses Many nutrition companies have produced L-Citrulline supplements touting increased blood flow.

 L-Citrulline can also be a common ingredient in Nitric Oxide supplements which market to bodybuilders and aspiring ones the like. These supplements showcase more of the muscle development related benefits that I mention below. You may also find that some energy drink makers include L-Citrulline in their blends. This is done for it's energy boosting benefits.

Benefits

The major benefits of L-Citrulline include:

 • Aides in muscle development

• Helps prevent muscle fatigue and helps with muscle recovery

• Improves erectile dysfunction

• Promotes the production of insulin, creatine, and the growth hormone

• Helps maintain a proper nitrogen level in your body

• Helps remove ammonia (toxic and can damage our cells) from the body L-Arginine



L-Arginine



What is it?

L-Arginine is also an amino acid used for a variety of beneficial functions in your body. The body converts this amino acid into nitric oxide. Nitric oxide in turn smoothens the walls of your blood vessels which allows them to expand wider for improved blood flow.

Where is it found?