Bench Press: The Best Of All Chest Exercises

March 30, 2009 | 7 Comments

Many women avoid chest exercises for fear they will over train their chest and gain a gorilla-like posture.  And for such reasoning, the bench press is normally not considered an exercise for women.  But there are benefits for women who get a good pectoral workout.  And while there are many different ways to get a good pec workout, the bench press is considered by many weight lifters to be the best of all chest exercises.

Here are the benefits of a good pec workout:

Most of us have relied on our chest muscles our entire life for pushing and pulling heavy things.  When we have good upper-body strength we have more strength for activities such as lifting and holding our children, pushing lawnmowers, and rearranging our furniture.  And with strong chest muscles we are less likely to injure ourselves while doing such activities.

What a good pec workout won’t do.

Don’t think that with a regular bench press workout you will turn your A cups into double-Ds.  It just won’t happen.  But with a little dedication, it can give you nice athletic cleavage.  And because it works the delts and triceps, it will give you nicely shaped arms and a better athletic frame.  Simply put, you will be in better overall shape.

How to bench press:

Lie on a bench with your feet flat on the floor.  Grab the barbell so your arms are evenly spaced a few inches wider than shoulder-width apart.  Arch your back just slightly.  Lift the bar off the rack and hold it at arm’s length over your chest.  Straighten your arms, but don’t lock your elbows.  Slowly lower the bar to your chest.  Pause, and then push the bar back up.  During this exercise, be sure to pull your abs in tight, exhale as you press the bar up, and inhale as you lower the bar down.

If you want to focus on your upper chest, then incline the bench to a 45-degree angle.  Or if you really want to get strong, decline the bench 30 or 40 degrees.

Don’t have a barbell?

Then do pushups! Start in a pushup position, hands shoulder width apart.  While keeping your back straight, bend at the elbows until your chin almost touches the ground.  Push back up, and repeat.

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Posted by Julie | Filed Under Blog, Chest Exercises 

Joining In The Fun At The Ultimate Blog Party 2009

March 20, 2009 | 24 Comments

Photo by stilinberlin.de
Are you here for the party?

Last year I missed out on The Ultimate Blog Party, a virtual party hosted by 5 Minutes For Mom specifically for women bloggers, who can participate by throwing their own blog party.  But this year, 2009, I am sure to participate.  Afterall, there are prizes to be won at this party!

If you are new here and/or have arrived through Janice and Susan’s Ultimate Blog Party 2009 … Welcome to my little corner of the party! I am grateful you are here.  I am Julie, the owner of The Health & Wellness Post.  And this is a strength training blog to help women (and men!) improve their health and lose weight.  Besides being a health blogger, I am also an independent distributor for the superjuice Vemma.

Here at The H&W Post, I rarely take time away from exercise to have a party, but I’m never above putting a little party into my exercise.  So before you move along with your blog party hopping, let’s join Chalene Johnson in a little hip hop dance.  But first, as requested by twins Janice and Susan, here are my top 3 party prize picks:

Other preferences:  Nos. 15, 19, and 21.   Now, let’s exercise … um, I mean party! 

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Posted by Julie | Filed Under Blog, Strength Training 

Nuru “Exercise Anywhere” Cards

March 15, 2009 | Leave a Comment

Yes, yes, I know.  There are many of you out there who want to exercise, but just don’t care to join all us crazies at the gym.  And when you workout at home, you may feel like you are at a loss as to what to do.

Well, here’s something that can help you build a better body in the comfort of your own home.

Crystalee at nuruplanet.com recently provided me with a deck of Nuru Exercise Anywhere cards for my review. Quite frankly, this is a nice little deck of cards.  And I’ll share with you my reasons for being so fond of this sweet little item.

First of all, the Nuru deck is right in step with the type of training which I share on my blog, strength training.  It illustrates various ways you can exercise using your own body weight as resistance (which in turn will burn calories and tone muscles) thereby making it easy to exercise anywhere.  It targets all the major muscle groups … abs, chest, back, shoulders, arms, and glutes.  And it is for everyone, from the beginner to the advanced.

Next, this item consists of 30 cards, bound together with a small metal ring, which fit nicely into the palm of your hand and easily in your purse.  It doesn’t take up much room in your home and is perfect for traveling.

Lastly, it comes with a decent price making it affordable for everyone.  You can get the Nuru Exercise Anywhere cards for under $10 as shipping is free.  Don’t we all love free shipping!

Here’s a sample of what you will find in a Nuru deck of cards.  (Photos provided by NuruPlanet.com.)

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Posted by Julie | Filed Under Blog, Body Weight Exercises