Sunday, May 1, 2016

The Crow's Gym Thoughts: Vol. 213

Crow's #Gym Vol. 213
To home gym or not to home gym, that's a question I get a lot now a days since I have began doing the "home gym" thing. The fact of the matter is, if you can afford and enjoy your gym, then don't even think about it, if you ask me. If the price and the convenience of your gym are getting to be too much, then it is pretty easy to set something up at home and get your work out on there. Again either way works, it's just important to know if you are working it or not.

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Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Nutrition
The applied science of eating for greater health, fitness, and muscular gains. Through correct application of nutritional practices you can selectively add muscle mass to your physique, or lose body fat, revealing your full genetic potential, and achieving a very self gratifying goal.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Chest Exercises ...
Bench Press (Smith-Machine Barbell Narrow)
Target Muscles: Pectoralis major (mid chest), Anterior deltoids, Triceps
Starting Position:
1. Lie on your back on a flat bench, ideally with an attached barbell rack. If you have an excessive arch in your back, place your feet on the end of the bench or on a low step.
2. Hold the bar, with your hands just under shoulder-width apart, palms facing forwards.
3. Remove the bar from the barbell rack and position it directly over your chest with your arms fully extended (but not locked).
The Movement:
1. Slowly lower the bar down to your chest. The bar should touch your upper chest just above your nipple line. Hold for a count of two.
2. Push the bar upwards in a slightly back­wards arc so that it ends up over your shoulders.
Tips:
• Keep your hips firmly on the bench. If you lift your hips to generate leverage, you will risk lower-back strain.
• Do not arch your back as you push the bar upwards or you will reduce the amount of work done by the chest.
• Do not bounce the bar off your chest or use the momentum of the weight to complete the repetition. Again, this reduces the amount of chest work and risks injury to the chest muscles.
• Keep your palms facing forwards and your wrists straight.
Variations:
Wide grip: Using a grip one and a half times shoulder width apart places more emphasis on the pectorals (especially the outer part) and less on the triceps.
Smith machine: The press may be performed on a Smith machine or a chest press machine. This has the advantage of being safer and not requiring a spotter to pass you the bar. However, you are locked into a fixed, vertical plane of movement that does not accommodate the natural arc of the movement so that there is therefore less of a contribution from the accessory muscles. As a result the muscles gain less stimulation compared with a free-weight bench press.