Variations on the Bench Press


The standard bench press is a main stay in all gyms. Whereas the power rack is usually ignored, squats being perennially unpopular, the bench press racks are always swarming with men, such that they resemble morsels of food surrounded by ants. Given the bench press's popularity, it's not surprising that there are several variations on how to perform this exercise. First it's important to understand the value of the classic bench, and then we will discuss the value of each main variation.

The classic bench press is an excellent addition to any workout, because it allows you to lift heavy loads through a compound exercise, utilizing shoulders, chest, triceps, and core. There are a host of stabilizer muscles that are called into action, and thus it results in a good general workout. For that reason, I will not be discussing any mechanized versions of the bench press; these machines eliminate a great range of motion and recorded muscles, and are that inferior and not worth discussing. If you are using machines, stop. Do yourself a favor, and start using a barbell.

The classic bench uses a grip that is slightly wider than shoulder width. This grip results in your forearms being vertical at the bottom when the barbell is lowered, and then uses the longest range of elbow motion. It causes the greatest amount of muscle to be stressed, resulting in the greatest strength increases. Any deviation from the classic grip should be understood and the goals should be clear before they are attempted.

The first variation most commonly seen is the wide grip. Basically, the wider you grip the bar, the less the triceps have to extend over the elbow, and the less the bar has to travel to reach your chest. So your pecs and delts end up doing most of the work, allowing you to lift greater weights due to the shorter range of movement.

The second variation is the close grip. The closer your hands are to each other, the more inclined the toward your center your forearms are at the bottom, and the sooner the elbow stops moving down as the bar touches your chest, and the less work your chest has to do. The less work your chest does, the more work your triceps do. So you'll be pressing less, but more actively using your triceps.

Another useful way of varying your bench press is to change the angle of your bench, known as elevated or decline bench presses. The decline press is essentially a useless workout; it decrees the distance the weight has to move, resulting in greater weights being used. The danger here is that if you miss your sternum, the next spot is your throat, which when coupled with heavy weights and a bad spotter can be lethal. Of much greater utility are dips, which involve greater coordination, more muscle mass, more balance and coordination. Skip decline benches, and go do weighted dips.

The incline bench press however can be a useful workout. However, note that if you are doing the shoulder press and the bench press, this variation is redundant. The point of the incline is usually stated to be work out the 'upper' pecs, though they are thoroughly activated during a regular bench. If you are going to do an incline bench although in order to stress your body for that particular range of movement (say for sport related reasons), than be sure to keep your butt on the bench. Lifting it means you should just quite wasting time and go do a classic bench, since that's what in effect you are doing.

So there you have it. For maximum muscle stress and strength development, skip these variations and do the classic bench and the shoulder press. However, if for any particular reason you want to train for the isolated benefits these variations bring, now you know why and how.

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Mr Fantasy

Mr Fantasy

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24 bit remastered reissue of the 1967 debut by this legendary British psych/ prog rock group that featured Steve Winwood, Dave Mason & Jim Capaldi as members. As a bonus, it includes all 12 tracks from the original U.S. mono album, ‘Paper Sun’, ‘Dealer’, ‘Coloured Rain’, ‘Hole in My Shoe’, ‘No Face, No Name, No Number’, ‘Heaven Is in Your Mind’, ‘House for Everyone’, ‘Berkshire Poppies’, ‘Giving to You’, ‘Smiling Phases’, ‘Dear Mr. Fantasy’ and ‘We’re a Fade You Missed This’. 22 tracks total. Also features the original cover art. 1999 release.



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Take Your Control! Achieve And Maintain Your Natural Weight And Health

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How To Evaluate the Performance of Your Website


Regular evaluation of your website's performance is important as it will help to ensure a good experience for your visitors. If your website is slow to download or not working properly, your visitors are more likely to go to another site than they are to tell you about it.

Slow performance can be caused by a few different factors. The processing speed of your server, your site's bandwidth, poor coding or database structure and using images or other media that are too large can all contribute to the problem.

Any one of these factors can be a problem but if you're dealing with a combination of them, it can be a critical problem. You – or someone on your behalf – must keep track of your site's performance and make sure any problems get fixed quickly and effectively.

Poor website performance can cause large losses in sales if you're running an ecommerce site. Fortunately, there are several tools available for monitoring your website on an ongoing basis.

There are remote monitoring services that will do a comprehensive analysis of your website. The analysis will check things like your content mix, bandwidth, server speed, page loading times, server downtime and more.

These tests can help you to pinpoint any problems and get them fixed, before you start to lose visitors. Most of these monitoring services have multiple contact options available – telephone, email, pager, etc. – to let you know when there's a problem.

You'll also get real-time reporting, as well as historical data, of your site's performance and availability. In most cases, these monitoring services can be set up quickly and you will start seeing data immediately.

You will not need a lot of special training to use them because the reports are generated by specialized software. You may need to get your webmaster (or someone else else with the technical skills) to install them for you, but once they're up and running, they require little or no maintenance.

Planning Ahead for Increased Traffic

One of the more valuable features of these monitoring & testing services is the ability to stress test your site under heavy load.

Most websites will work fine when the number of visitors is relatively low, but if you get a sudden spike in traffic you might start to see problems. And if you do not know there's a problem until the spike happens, you'll lose a lot of those additional visitors.

A good monitoring service will be able to simulate a large number of visitors, and test your website's response under heavy load. This will help you to ensure your site is scalable for those times when the traffic increases.

If you're running a small business website on a shared server, these services can be invaluable. If you're a "name brand" like Amazon or Yahoo, people will come back if your site is not responding. The average small business can not afford to hope those people come back.

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Source by John Lenaghan

MPI Baltic Birch Collegiate Font Letters and Numbers, 13.5″

MPI Baltic Birch Collegiate Font Letters and Numbers, 13.5

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MDF-Baltic Birch Letter or Number. These pieces come in a variety of different designs including letters and numbers. The shapes measure at 13-1/5 inches tall and are a -1/4 of an inch thick. Width of the shape varies. Made in USA. numbers. Each sold separately. Made in USA.These pieces come in a variety of different designs including letters and numbers
The shapes measure at 13-1/5 inches tall and are a -1/4 of an inch thick
Width of the shape varies
Made in USA



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Azimuth Navigation

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Directory Links, Are They Worth It? Three Things You Should Know About Directories


I believe that there are at least 3 things to know about anything. Three funny things. Three important things. Three weird things. Three things.

You get the idea.

Three Things …

You should know about DIRECTORIES

  1. Not all directories are created equal.
  2. A link to your Web site in a reputable directory can have a positive effect on ranking in search engines.
  3. One good directory to be in is Best of the Web.

The best way to naturally build links is with quality, relevant content. But how do we get the initial visibility for our quality content?

Listing in a high quality directory is a good place to start. Directory listings may not offer much traffic these days, but they can help get your site indexed by search engines and build some trust.

It's important to remember that not all directories are equal. Some are great, some are junk, and some are in between. Google is known to trust some directories more than others. Usually the ones with human editors, that charge a fee and do not accept just any submission.

1. ODP or DMOZ (Open Directory Project). The ODP has been problematic for a few years. It's hard to get reviewed, but the ODP is still a quality link because it feeds the Google Directory.

2. The Yahoo! Directory is another great directory. The Yahoo! directory costs $ 299 per year and they charge even if they do not accept you.

3. Best of the Web is one of the original Web directories. A quality, human edited, general directory with good interior PageRank and select listings, Best of the Web has an annual review price of $ 79.95 and a lifetime review price of $ 239.95. Inclusion in the directory is not guaranteed and your review fee is not refundable.

4. And, of course, EzineArticles.com. The shear volume of quality content in EzineArticles ensures that search engines index these pages frequently. Also, they work vigilantly keeping the site's reputation sparkling, making links from EzineArticles valuable.

Are these directory links worth it?

Trust is a big factor with Google and other search engines these days. Directories that impure strict editorial control and do not accept just anyone boost the trust factor in Google's eyes. It makes that directory and the link to your site, a trusted link … this is a big deal.

If you're a spammer, you're definitely able to spend hundreds of dollars to try to list your site in quality directories, only to be redirected. Therefore, if you are considered to be a serious, quality Webmaster, and able to get listings in quality directories, Google recognizes that.

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Source by Cynthia Pinsonnault

Traffic Court Tips – The Research to Do Before Going to Traffic Court


If you want to fight your ticket or traffic violation, you can not blindly walk into the court and hope to just explain yourself to the judge. It's going to take some due diligence on your part if you want to actually be declared innocent for your traffic oath.

There is a little bit of research that you can do before you get to the courtroom which can help you in your case.

1. Look up the infraction that you are charged with. This might be done on a city or county website or you might have to go down to your city or county court offices to see the laws in place. What you do with this information is try to figure out what the attorneys actually have to prove to make you be found guilty. Take this information and dissect it into pieces and think about how you could appeal against one or all of them. If you challenge just one point of this violation, a fair judge has to find you innocent.

2. Look for any mistakes on the ticket. It's not common for there to be a mistake but sometimes there are mistakes. If there is one, normally these will be dropped. It's not likely but it's something to keep in mind before spending lots of time thinking of a defense.

3. Be prepared to ask questions about how court works. If there is something that you do not understand about court, there is only so much research you can do before you get to the courtroom. It's acceptable to admit that since you are not an attorney that you do not understand the procedures. A judge should explain these to you if you do not understand what's going on. Going along with something you do not understand is a sure way of losing or agreeing to something you did not intend.

4. Prepare as many questions you can think of about the incident as you can. If the officer can not answer a question or can not answer a question clearly, it makes them not look as worthy in court as you do. Yes, it should be a system where you are innocent until proven guilty, but in this case the officer's word is highly valued. Get the officer to look a bit confused on the subject matter and that word is going to be devalued for this situation making your chances a little bit better.

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Source by Lance Esondi

BLUE Naturally Fresh Quick-Clumping Cat Litter 14-lb

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Made from walnut shells, BLUE Naturally Fresh offers pet parents incredible odor control and long-lasting absorbency. BLUE Naturally Fresh is virtually dust-free, is low tracking and is available in a variety of formulas to suit any household needs.14 lb bag
Because BLUE Naturally Fresh is so absorbent, one bag of BLUE is equal to three bags of the leading clay litter
Unlike clay litters which throw off silica dust, BLUE Naturally Fresh is virtually dust-free so you and your cat can breathe easy. And because it doesn’t stick to your cat’s paws, it won’t be tracked throughout your house
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Reduce Your Fear, Anxiety, Panic

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