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Barbell Bench Press Versus Dumbbell Bench Press

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The chest is one of the most usually trained muscle groups of the body. Aside from it boosts a person’s overall strength, a well defined chest signals power, toughness, and masculinity. The barbell bench press and the dumbbell bench press are two of the most known exercises for the chest. However, some people prefer doing the former while others choose to do the latter.

According to Muscle and Fitness, doing the barbell bench press needs a wide, fixed hand placement on the bar, so bringing the hands together at the top of the movement is improbable. In comparison, dumbbell bench press entails the hands to move freely. The fixed position of the hands in the former activates the upper pectoralis (pecs) and the front deltoid while the free movement of the arms in the latter allows the involvement of the lower pecs.

As per the publication, a study with 10 trained athletes was conducted to study muscle activation using EMG analysis. The variables measured were the muscle activity in the both the upper and lower pecs and the front deltoids. The athletes were tasked to do both the types of bench press bench using 75 percent of their one-repetition max (1RM) for four repetitions.

 

The study found that the barbell bench press activated the upper pecs and the front delts as compared to the dumbbell version. Also, the latter, engaged the lower pecs to a certain point.

Iron Master cited some comparisons between the barbell press and the dumbbell press in terms of range of motion, symmetrical development, and muscular tension.

When it comes to range of motion, the barbell press does not allow the arms to move in to their full range of motion, as the hands are locked in a single motion on the bar. This restricts the possible extension of the arms; thus, it affects the press’ total movement. In contrary, the dumbbell press allows an increased range of motion, since it requires both the hands and arms to lift the dumbbell and extend the movement. Furthermore, the latter engages more muscle groups and puts more tension from the press.

In terms of symmetrical development, the barbell press may involve hand dominance at times. As per the publication, a person may have muscle size and growth imbalance, it he performs the bench press while favoring one side. On the other hand, the dumbbell press lets each arm have its own weight to press, since each moves separately to lift the weight. Thus, the latter provides equal work and development.

With regard the tension in the muscles, lifters tend to slide their hands outward during a barbell press,.to pass on the tension to other muscle groups. This practice can adversely affect a person’s result, as the tension that is supposed to be placed on the chest muscles is reduced. Meanwhile, lifters can control the movement of their arms in a dumbbell press, which preserves the motion in front of the body and not outwards. Thus, the person will be able to maximize the tension on his chest muscles for a longer period of time, optimizing the results of the press.

As per T-Nation, dumbbells are the best and most versatile when it come’s to the body’s response to chest exercises. In addition, they are viewed as safer and have less risk of joint injuries, as compared to the barbell press. Also, the dumbbell press can remove all other movements elicited in performing the barbell press like excessive chest arch and legs driven on the ground.

Overall, while they are executed differently, dumbbell bench press and barbell bench press are both capable of boosting the mass and size of the chest. They also have separate benefits to the chest; thus, doing them both is assumed to boost overall chest development.


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Health

Common Causes of Neck and Shoulder Pain

The Kashmir Monitor

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If you have a 9 to 5 job that requires you to sit in front of a computer, chances are you have been bugged by neck and shoulder pain for many times already.The discomfort you feel may range anywhere from mild to severe. Moving the affected area may trigger the pain or cause it to worsen.

Non-steroidal anti-inflammatory drugs or NSAIDs are the most commonly prescribed drugs to those who are suffering from neck and shoulder pain. The problem with the intake of these medications is they yield unfavorable side effects most especially when taken for a long period of time. The application of liniment may also be done, although the topically used product may cause skin irritation in some.

It’s for these reasons why considering a few home remedies for dealing with neck and shoulder pain is a good idea. Some of them include:

 

• Alternating hot and cold compress – Doing this for about 20 minutes several times a day can help get rid of the pain and inflammation in the affected areas. If you have the problem, you may also take a shower using cold and water alternately to attain relief.

• Mobilizing the neck and shoulder – Immobilizing the painful area for a long time may only do more harm than good. That’s why after about 48 hours or when the pain and inflammation have subsided a bit, gently mobilizing the neck and shoulder can help in restoring function as well as flexibility and strength of the muscles in the area.

Neck and shoulder pain can be due to several different reasons. When having the problem, it’s very important to pinpoint the cause so that it may be managed appropriately. Here are the common causes:

• Poor posture. Naturally, it’s very likely for you to suffer from neck and shoulder pain if your posture is not top-notch. No matter if you are standing up, sitting down or lying, proper posture is important in order to have the problem avoided.

• Overuse of the muscles and joints of the neck and shoulders. Repeated movements of the neck and shoulder can cause pain in these areas as the muscles get fatigued and the joints are given more work than they could normally handle.

• A pinched neck or shoulder nerve. When there’s compression of the nerve in the neck or shoulder or too much pressure is applied to it, a condition called pinched nerve may occur. The pain felt also usually runs down on one side of your arm.

• Frozen neck or shoulder. A frozen neck or shoulder usually stems from the lack of movement due to pain and inflammation brought about by an injury. As more and more movement is introduced, the problem gradually goes away.

• Swelling of a tendon in the neck or shoulder area. Medically known as tendonitis, the swelling of a tendon (a band that attaches a muscle to a bone) can cause pain in the neck and shoulder, also causing the said areas to be frozen.

• Inflammation of the bursa. This condition which is also referred to as bursitis is brought about by overuse, trauma, gout, arthritis and infection, thus causing the bursa (sac surrounding the shoulder joint) to get inflamed.

• Whiplash and osteoarthritis. Both whiplash (injury to the neck due to forceful and rapid back-and-forth movement of the neck joint) and osteoarthritis (degeneration of the cartilage of a joint) may also result in neck and shoulder pain.

• Inflammation of the lymph nodes found in the neck. There are instances when pain in the neck and shoulders is brought about by an infection, causing the lymph nodes in the neck to get inflamed and tender.

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Health

How to Remove Uric Acid Crystallization in Joints (Gout and Joint pain)

The Kashmir Monitor

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Gout and pain in the joints are known conditions that affect a lot people. Some go for supplements and over-the-counter medicine for relief.

What many do not know is that many healthy remedies are available to help in dealing with these conditions. Besides being convenient and effective, natural ways also offer added health benefits to the body.

What you will read next is a great and healthy way to remove uric acid crystallization in joints.

 

Cucumber is one produce you would always want to the grocery for. Making a juice out of it is great at bringing down the temperature of the body. Besides its being a an effective alkalizing agent, it also works well In the removal of the uric acid that has been crystalized in the joints which usually happens in the case of gout.

When drinking this juice, a slight pain might be felt. This is good because this is a sign that healing is taking place. This happens when the old toxins that will be removed are being stirred.

You might want to add want to add ginger and celery. They work well in the reduction of inflammation when the body undergoes a cleansing process.

To prepare this mix you will need the following:

• 2 ribs of celery
• 1 average sized cucumber
• A slice of lemon
• 1 inch young ginger root

Make sure that you have prepared all the necessary ingredients. Clean them well. You may use some vegetable wash or wash them thoroughly.

First, make small cucumber pieces. Slice them in such a way that they will fit into your juicer. Know your juicer’s capacity. Then check the rib of the celery. Make sure that you got rid of the dirt that has accumulated on it. After that, take the lemon and cut it into half. This is all you need. Put the other half in the fridge. Lastly, get the ginger root and carve it out.

Enjoy the drink and deal with the crystalized uric acid. Drink as often as needed.

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Health

Endogamy may up infertility risk in Indian men

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A team of researchers have identified that deletions of the Y chromosomes, responsible for the production of sperms, can cause infertility in Indian men.

The study, published in the journal, ‘Scientific Reports’, illustrates how the ethnicity, endogamy and long-time geographical isolation of Indian populations might have played a major role in the high frequencies of deletion events.

According to the researchers, including K Thangaraj from Centre for Cellular and Molecular Biology, deletions in the A Zoospermia Factor (AZF) regions on the human Y chromosome are reported as one of the most common causes of severe testiculopathy and spermatogenic defects leading to male infertility.

 

For the study, the researchers screened blood samples of 973 infertile men, consisting of 771 azoospermia (complete absence of sperm), 105 oligozoospermia (low sperm count) and 97 oligoteratozoospermia (low sperm count with abnormal shape and size) patients.

The deletion screening was carried out using AZF-specific markers.

The experiments were carried in accordance with the relevant guidelines and regulations approved for research on human samples.

The study revealed deletion events in a total of 29.4 per cent of infertile Indian men. Of these, non-allelic homologous recombination events accounted for 25.8 per cent.

Indian populations are unique in their origin and have been practicing endogamy for the last two thousand years, and therefore it is important to add a study of the frequencies of AZF deletions on the Y chromosome and their association with fertility in Indian idiopathic infertile men to similar studies from other parts of the world, the researchers said.

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