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Ketogenic Diet

Guest Post by Gym Hut: Be one with the Bench

Check out this Guest Post on the benefits of Benching. They also have a great infographic on 55 exercises everyone should try. 

bench

Four Proven Benefits of Bench Pressing

Are you looking to build yourself a physique to be well and truly proud of this summer? If you are, you’ll know how difficult it can be to burn fat while packing lean muscle mass onto your frame. You’ve probably also noticed how some muscle groups respond more favourably to training than others. You could perhaps have a huge upper body with smaller than average shoulders for example, despite training shoulders just as hard as the rest of your anatomy. A lot of people find themselves with stubborn chests, which just will not seem to grow, no matter how hard they train. If you are looking to pack muscle mass onto your chest and build yourself a chest that would rival that of a prime Arnold Schwarzenegger, bench pressing is one of the best activities you could ever wish to perform. But what makes the bench press, and all of its many different variants, so hugely beneficial? Well, lots of things as it goes. Here’s a look at four proven benefits of bench pressing.

Fantastic compound exercise – One of the biggest advantages associated with bench pressing, is the fact that the exercise itself is a wonderful example of a compound exercise. A compound exercise is basically an exercise which, because of the body mechanics of the movement, targets multiple muscle groups at once. The exercise is primarily designed to target the pectoral muscles, but as an added bonus it also works multiple other muscle groups simultaneously, so you get a great upper-body workout and subsequently build more muscle and can attain a symmetrical physique. The exercise mainly hits the chest muscles, but on top of that it also works the triceps, the core, your deltoids, and your back, and all that is from just one exercise. Machine-based chest press exercises however, are designed to isolate the chest, so you work the chest and only the chest.

Strong triceps – We’ve just mentioned how because the bench press is a compound exercise, it works the triceps, so if you do plenty of benching your triceps will benefit hugely and will look great. Bench pressing really helps bring out the natural Horseshoe shape of the triceps muscle. As well as building muscle in the triceps however, bench pressing also helps to build crazy amounts of power in the triceps. When it comes to push strength, the stronger your triceps the more power you can generate. This means that by bench pressing, you can increase your strength and generate more pushing power to perform a wide variety of other exercises, including military presses etc.

Variety – Another great advantage associated with the bench press, is the fact that there are so many variants of the exercise to choose from, so you can switch things up so that you never grow bored. The main example of bench pressing that springs to mind is the flat bench barbell bench press. There are however, others to choose from including incline barbell bench presses, decline barbell bench presses, and dumbbell bench presses, which replace the barbell with dumbbells. The great thing about each version of this exercise is that they all provide different benefits and advantages. Flat bench presses are great for adding mass to the pecs, while incline bench presses target the upper pecs, and decline presses work the lower pecs. What’s more, if you go with dumbbells you get a deeper stretch and a greater range of motion, so you can activate more muscle fibres, which will equate to increased rates of hypertrophy, or muscle growth in simple terms. You can also perform the exercises on a smith machine.

Increased strength and power – While many people think of bench presses for building muscle, they are also very beneficial exercises for building overall strength and power. The stronger your bench press becomes, the greater your bragging rights in the gym become. We know that nobody likes a show off, but when somebody asks you ‘how much do you bench, bro’? It’s going to be a nice feeling when you tell them that your 1 rep max is 315. The bench press and all of its different variants are ideal for building explosive strength and power, which will help you out when you perform countless other exercises too. In the US, many pro athletes, including American Football players, incorporate bench presses into their weekly training regimes. Whether you want to press more weight, perform more push ups, throw a ball further, or just generally increase your upper body strength, performing bench presses on a regular basis is a great way to do exactly that.

So, there you have just a few of the many benefits associated with bench pressing. If you would like to learn the techniques behind different bench presses, or simply learn a few new exercises, our useful infographic should tell you everything you need to know, and then more besides.

References: 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5504579/

https://www.strengthandconditioningresearch.com/exercises/bench-press/

powered by Gymhut.co.uk

 

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Reviews

SKINS Review: ACTIVEWEAR MEN’S NETWORK 4 INCH RUN SHORT

Used 1 HRP_0160

You can buy the reviewed item here: SKINS. At the time of writing the item was 50% off, which is a great price at the full £35 and an excellent price at the offer of £17.50.

I wear these shorts in the summertime, which is what they are designed for. They are lightweight activewear shorts designed for a variety of sports, providing comfort and ventilation.

I have 3 main uses for them.

  1. As a gym short. Where they are light and comfortable, and do not inhibit my range of motion.
  2. As a Indoor rowing short. As above, and the ventilation helps with this sweaty activity.
  3. As a running short. I have worn them just as normal running shorts. However I usually wear them over my compression tights as an act of modesty haha.
Used 1 HRP_0170

These shorts have proved a great all rounder for my training needs. They are a really nice blue, or Zephyr if you want to be posh. They really pop, but aren’t in your face bright. They are extremely light and quick drying short, which pack into the tiniest of balls in your sports bag. They are loose fitting allowing for excellent range of movement, however they don’t just flap around like a tarp as they have a nice stylish shape to them.

I really like the 4 inch version of these. They end about a third of the way down my thigh. This is perfect as some of the short running shorts look a bit vulgar, and anything too long can get in the way. Even with these 4 inch ones you need to remember to wear pants rather than boxers, to avoid lets say slippage or putting on a show!

Like normal shorts they come with a drawstring, however they are such a good fit for me that I do not need it currently. They also come with a pretty small back pocket, some keys and notes are all you are going to get in here. This isn’t a SKINS issue, this is an annoyance I have with all running shorts.

All in all, these are excellent shorts which have been well worn over the last 3 months with no signs of wear. As with all the SKINS gear I have, they are really well made and long lasting.

Used 1 HRP_0085

SKINS provided me with the product in exchange for an honest review.

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Reviews

SKINS review: ACTIVEWEAR MEN’S FITNESS AVATAR SHORT SLEEVE TEE

Used 1 HRP_9974

Check out the reviewed item here – SKINS. This T-Shirt is £35 at full price, which is good value. However at the time of writing (15/07/2018) it was half price. £17.50 is an absolute steal.

This T-Shirt is a perfect all rounder. I have used it just walking the dogs, hiking, camping, running, gym sessions, casual wear and sitting in the pub. It would equally be perfect for any sport practice you could think of… land based anyway.

It is an excellent summer Tee. The T-Shirt is really light, and the fit is great. I would describe it as an active slim fit. By this I mean it hugs your body shape, yet at the same time feels lightweight and loose. It is aimed at the summer training market, so it has moisture wicking fabric to keep you cool and dry. I have put it through many a workout, and you do really have to work up a sweat before it starts to show on the T-Shirt.

Used 1 HRP_9970

The SKINS website is so easy to use, and they have an excellent size guide. I have numerous SKINS products and I have managed to get the right size each time. This is impressive because I usually sit right in between a M and a L. So I have had to make size calls each time.

I love the Tangerine Marle colour. It is a bright and vibrant colour, but in no way garish. The branding is subtle, yet it is clear to people who know the brand that it is a SKINS T-Shirt. I love the big S that sits on your shoulder.

Used 1 HRP_0006

I have given the T-Shirt some hammer this summer. It has probably been in the washing machine twice a week for 3 months. It shows no signs of wear, bobbling or miss-shaping. It still looks brand new. This is a theme I have found with all the SKINS products I have. Yes they are a premium brand with a premium price, but the items are all extremely well made, do what they say and they are long lasting. This means they are worth the money, and in the long run you could end up spending less. If you exercise regularly then sometimes cheaper products are a false economy.

I am definitely Team SKINS, I have yet to find an item I have not loved.

Used 1 HRP_9999