4 tips for hitting the perfect bench press at the gym - We Are The Mighty
MIGHTY FIT

4 tips for hitting the perfect bench press at the gym

As summer nears, gyms everywhere are flooded with patrons trying to push out those final reps to put the finishing touches on their excellent beach bods. Unfortunately, many gym-goers don’t see the results they desire, even after adjusting their diets and exercising regularly.

So, what’s going wrong? Well, the answer may be, simply, that they’re not doing their reps properly. We’ve heard plenty of amateurs say that all they need to do is lay down on the flat bench and start pushing out sets to get the massive, trimmed chest they want. However, that’s not always the case.


Genetics play a huge role in how our muscles heal after a workout. But no matter how lucky (or unlucky) you were in the genetic lottery, we’ve got some good news for you: it all starts with hitting the bench press the right way. By following these simple rules, in just a few short weeks, you’ll begin to notice a positive change.

Make sure the straight bar is even

If you’re not working out on the Smith machine, there’s a good chance the straight bar isn’t correctly laying across the rest rods. One side could be shifted over a few inches, which makes the strain on your body asymmetric. This means that one side of your chest is handling more work, which can ultimately lead to injury — ending your workouts altogether for a while.

So, before you lift that bar, make sure everything’s squared.

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Warm up that chest

Time and time again, we’ve seen people simply lay on the bench with weights tacked on the bar and start pushing out reps. The problem is, their chest isn’t warmed up, leading the patron to squeeze out just a few reps before quitting. That’s not going to cut it if you want to get that chest ripped.

Most bodybuilders will ramp up the weight, from low resistance to high, before even beginning to count their reps. This allows blood to enter your pectoral muscles, giving you that classic pump. Now you’re ready to do some massive lifts.

Hand placement

Among beginners, this is a huge issue. Many people who grab onto the bar don’t know exactly which muscles will be used to support the weight. Some spread their hands too fall apart and risk hurting their shoulders. In the fitness world, we use the “90-degree rule” quite often. This means we don’t bend our joints more than 90-degrees to avoid getting hurt. The same rule applies here.

When latching a solid grip onto the bar, consider where your elbows will be when forming a 90-degree angle between your biceps and your forearms. You’d be amazed at how much more weight you can push just by employing proper hand placement.

4 tips for hitting the perfect bench press at the gym

This is an example of solid foot placement.

(U.S. Air Force photo by Christopher DeWitt)

Feet placement

Feet placement? What the hell does that have to do with my chest?

Proper feet placement will help your body stay balanced as you lift the heavy load using your chest. We’ve seen people place their feet on the bench as they work out — that’s honestly not the brightest thing to do.

You want to place your feet solidly on the ground, directly under your bent knees. This will give you a strong foundation and ensure that the bar doesn’t slip to one side or the other as you finish the set strong.

MIGHTY TRENDING

7 injured in Israel after Hamas-fired rocket strikes from Gaza

Seven people were injured early March 25, 2019, after a rocket launched from the Gaza Strip hit a home in central Israel.

The Israeli Air Force on March 25, 2019, retaliated, striking several Hamas targets across the Gaza Strip, including its so-called “military intelligence” headquarters, the IDF said.


According to the IDF, a rocket was launched around 5 a.m. from a Hamas position near Rafah, located in the southern end of the Gaza Strip. The rocket landed on a residential home in the central community of Mishmeret, located around 75 miles (120 kilometers) away from the suspected launch site.

4 tips for hitting the perfect bench press at the gym

This map shows the distance between the Gaza Strip and the central Israeli community of Mishmeret.

(Screenshot/Google Maps)

Seven people inside the house were wounded in the early morning attack, Israel’s emergency service Magen David Adom said, including two women, two men, and three children. The injuries ranged from light to moderate, the service said.

The home, located just 12 miles (20 kilometers) north of Israel’s largest city of Tel Aviv, belonged to a British-Israeli family, the BBC reported. The attack also damaged a nearby home and several vehicles.

There was no immediate claim of responsibility for the attack, though the IDF has blamed Hamas militants for the rocket fire. The IDF also posted drone footage it says shows the home that was damaged.

While militants on the Gaza Strip frequently launch rockets into Israel, they often land in open areas or communities located on the outskirts of the region. It is uncommon for a rocket launched from Gaza to land in central Israel, and March 25, 2019’s incident marks the furthest a rocket launched from Gaza has landed in Israel since 2014, CNN reported.

The army said the system had not been triggered prior to the rocket hitting the Mishmeret home because “rocket fire toward the center of the country was not expected at the time,” Haaretz said.

Israel launched air strikes on several targets in Gaza, including what it called Hamas “military intelligence” headquarters, late March 25, 2019, and into the morning on March 26, 2019. The IDF says it launched the air strikes in response to attacks on Israeli communities.

The IDF also said it deployed infantry and armored troops to its southern border, and said it was preparing to call up thousands of reservists.

Sirens continued to sound in communities in southern Israel early March 26, 2019, the IDF said.

Israeli Prime Minister Benjamin Netanyahu, who was visiting the US, cut his trip short and promised to respond with force.

Tensions between Israel and Gaza have risen in recent weeks, and attempts to establish a cease-fire have been elusive.

Earlier March 2019, two rockets were launched toward Tel Aviv, triggering sirens across central Israel. No injuries were reported. Israeli media reported that the rockets had been launched from Gaza by mistake, citing defense officials.

Israel responded with air strikes on over 100 targets in Gaza, which injured four Palestinians, Gaza health officials reported.

This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.

MIGHTY TRENDING

These are the spy planes Putin keeps sending past Alaska

Russian military aircraft — everything from long-range bombers to advanced fighters to spy planes — have ventured close to Alaska three times in one month, twice prompting US F-22 stealth fighters to intercept the aircraft.

Two pairs of unidentified Russian maritime reconnaissance aircraft flew past northern Alaska Sept. 21, 2018, the North American Aerospace Defense Command (NORAD) announced in a statement, noting that while the surveillance aircraft entered the Alaskan Air Defense Identification Zone, they remained in international airspace.


The flight follows an alarming incident Sept. 20, 2018, in which two unresponsive Russian Tu-160 bombers approached the British coastline, causing France and the UK to scramble fighters to intercept the supersonic aircraft.

“Russian bombers probing UK airspace is another reminder of the very serious military challenge that Russia poses us today,” Defence Secretary Gavin Williamson said in a statement, adding, “We will not hesitate to continually defend our skies from acts of aggression.”

4 tips for hitting the perfect bench press at the gym

A Russian Tupolev Tu-160.

Japan encountered similar problems on Sept. 19, 2018, when it sent fighters to intercept Russian fighter jets approaching Japanese airspace. The same thing happened in early September 2018.

Two Russian Tu-95 Bear bombers accompanied by Su-35 Flanker fighter jets approached western Alaska on Sept. 11, 2018, leading the US to dispatch two F-22s in response.

A similar incident occurred on Sept. 1, 2018, when two of the same type of bomber entered the Alaskan Air Defense Identification Zone south of the Aleutian Islands. Alaska-based NORAD F-22 fighters were sent out to deal with that situation as well.

Following the first incident early September 2018, American defense officials speculated that the Russian bombers may have been practicing for possible cruise missile strikes on US missile defense systems in Alaska, although the true purpose of the flights is difficult to discern.

While seemingly disconcerting, Russia does this sort of thing fairly regularly. Russian Tu-160 bombers flew past Alaska in August 2018, and another pair of bombers did the same in May 2018. These flights come at a time in which tensions between Moscow and Washington are on the rise.

This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.

MIGHTY TRENDING

China’s powerful new weapons could be sending a message

China ran report after report on Chinese military developments, leading some observers to suspect that the country is trying to send a message to its rivals and citizens at a time of heightened tensions with the US.

China is “on the verge of fielding some of the most modern weapon systems in the world,” a new US defense intelligence assessment said in mid-January 2019. The Chinese media seems determined to let the world, especially the US, know it’s developing powerful new weapons.

The Chinese military is reportedly working on everything from railguns and knife guns to “carrier killer” anti-ship missiles. Here are seven of the weapons China’s been showing off.


4 tips for hitting the perfect bench press at the gym

A record firing of an electromagnetic railgun, or EMRG, at the Naval Surface Warfare Center in Dahlgren, Virginia.

(US Navy photo)

1. Electromagnetic railgun

Photos of an old tank-landing ship carrying a railgun prototype surfaced online in 2018, and Chinese state media said January 2019 that Chinese warships will “soon” be equipped with naval railguns capable of hitting targets at great distances.

“Chinese warships will ‘soon’ be equipped with world-leading electromagnetic railguns, as breakthroughs have been made,” China’s Global Times reported, citing state broadcaster China Central Television (CCTV). Chinese media said “China’s naval electromagnetic weapon and equipment have surpassed other countries and become a world leader.”

While it appears that China is making progress, railguns are militarily useless compared with existing alternatives, experts have told Business Insider.

“This is a part of China’s strategic communication plan to show that it is a rising power with next-generation military capabilities,” Bryan Clark, a naval-affairs expert, said.

China has suggested that the technology could be used to develop electromagnetic catapults for China’s future aircraft carriers.

4 tips for hitting the perfect bench press at the gym

China’s “Mother of All Bombs.”

(Youtube screenshot)

2. China’s version of the ‘Mother of All Bombs’

China North Industries Group Corporation Limited, a major Chinese defense-industry corporation, has, according to Chinese media, developed a massive conventional weapon for China’s bombers known as the “Chinese version of the ‘Mother of All Bombs.'”

The weapon is China’s largest nonnuclear bomb, the Global Times said, citing the state-run Xinhua News Agency.

Although China is using the same nickname for its bomb, the Chinese weapon is smaller and lighter than its American counterpart, a 21,600-pound bomb that the US dropped on Islamic State targets in Afghanistan in 2017.

The weapon would likely be carried by the Chinese Xi’an H-6K bombers. The American version is so large that it has to be carried by a C-130.

4 tips for hitting the perfect bench press at the gym

DF-26 ballistic missile.

(Youtube screenshot)

3. ‘Carrier-killer’ missiles

The DF-26 ballistic missile is not a new weapon, but China recently released, for the first time, video footage of a recent exercise involving the weapon, which is reportedly able to carry conventional and nuclear warheads for strikes against land and sea targets.

The DF-26 is commonly referred to as a “carrier killer.” The video revealed certain features suggesting the missile is a capable anti-ship weapon with the ability to take out a US aircraft carrier. These missiles are also known as “Guam-killer” missiles because they are believed to be capable of ranging US military installations in the Pacific.

Analysts said China released the video of its DF-26 ballistic missiles to send a message to the US.

The exercise sent “a clear message to the US about China’s growing missile capability, and that it can hold at risk US strategic assets, such as carriers and bases,” Adam Ni, a researcher at Macquarie University in Sydney, told the South China Morning Post.

4 tips for hitting the perfect bench press at the gym

Chinese soldier with a “corner-shot pistol.”

(CCTV/Youtube Screenshot)

4. Super-soldiers armed with guns that shoot around corners

Chinese state media said January 2019 that the Chinese military is arming its special forces with “sci-fi” weapons — “futuristic individual combat weapons like grenade-launching assault rifles, corner shot pistols and knife guns.”

Citing a Beijing military expert, the Global Times said China was developing “super” soldiers who will be able to take on 10 enemy combatants at one time.

CCTV said these weapons highlight the People’s Liberation Army’s modernization, according to Chinese state media. The Chinese military is undergoing a massive overhaul with the goal of creating a world-class fighting force.

4 tips for hitting the perfect bench press at the gym

Stealth drone “Sky Hawk.”

(CCTV Screenshot)

5. Stealth drones

CCTV aired a video showcasing China’s stealth drone “Sky Hawk” taking flight for the first time in January 2019.

The drone, which made an appearance at Airshow China 2018 in Zhuhai in November 2018, was shown taking off and landing at an undisclosed location, the Global Times reported. Experts suggested that the unmanned aircraft could be launched from China’s future aircraft carriers.

Another Chinese stealth drone in the works, according to Chinese media, includes the CH-7, which was also on display at the event in Zhuhai.

Chinese military experts said the US maintains an edge in this area, having developed the X-47B carrier-based drone, but both China and Russia are both rushing to develop stealth drones for future missions.

4 tips for hitting the perfect bench press at the gym

J-20 stealth fighter.

6. Upgraded stealth fighter

China is considering the development of a twin-seat variant of the J-20 stealth fighter, which would be a first for fifth-generation aircraft, the Global Times reported January 2019, citing CCTV.

Chinese media said the aircraft would be capable of tactical bombing missions or electronic warfare, not just air superiority.

Having aircraft variations “that other countries do not possess will greatly expand the Chinese military’s capability in an asymmetric warfare,” the Global Times said, citing Chinese analysts.

China has also, according to Chinese media, been looking at the possibility of creating a twin-seat variant of the carrier-based J-15s to expand the combat capability of the fighters, which are considered problematic and are expected to eventually be replaced.

In a related report, China’s Global Times said the advanced J-16 strike fighters now possess “near stealth capability” thanks to a new paint job. Detection may be more of a challenge, but it is unlikely the aircraft could be considered stealthy.

4 tips for hitting the perfect bench press at the gym

A DF-5B missile is displayed in a military parade.

7. Underground bunkers and intercontinental-ballistic-missile strikes

Chinese troops have reportedly been conducting simulated intercontinental-ballistic-missile (ICBM) strike exercises from underground bunkers, the Global Times reported January 2019, citing CCTV.

The nuclear-attack exercises, which are aimed at simulated enemies, are designed to improve China’s counterattack (second-strike) capability in the event a war breaks out, Chinese media explained. The strategic bunkers where the drills were staged are referred to as China’s “underground Great Wall” by Qian Qihu, the man who designed them.

The drill was “about signaling China’s modernizing nuclear deterrence. It is about telling the Americans and others that China has a credible second-strike capability and that it is determined to use it if it comes under nuclear attack,” Ni told the South China Morning Post, adding that he believes it is “in part a message from Beijing to the US about the ultimate perils of escalation.”

This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.

MIGHTY MOVIES

‘Wonder Woman 1984’ trailer takes on the Reagan era

After defeating Ares — the god of war himself — during World War I, you’d think Wonder Woman’s job would be complete but luckily for us, mankind still needs a hero.

This time, it’s 1984 and the Cold War — and big hair — is at full max.

(Did you catch my Maxwell Lord pun there? No? Okay, let’s jump to the trailer.)


Wonder Woman 1984 – Official Trailer

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Wonder Woman 1984 – Official Trailer

The flawless Gal Gadot, a military veteran herself, returns as Diana of Themyscira, a warrior empowered by love. Wonder Woman 1984, directed by Patty Jenkins (the woman who helmed the highly successful 2017 film), also brings back Chris Pine’s Steve Trevor (who has been presumed dead since 1918).

This trailer also introduces Kristen Wiig and Pedro Pascal as classic DC villains Cheetah and Maxwell Lord respectively.

Set to a remix of New Order’s Blue Monday, the trailer gives us mystery, 80s glam, and plenty of badass Diana.

4 tips for hitting the perfect bench press at the gym

“Nothing good is born from lies and greatness is not what you think,” declares Diana, probably to Lord, a power-hungry businessman known for tampering with questionable technologies and powers.

He should probably listen to her because that lasso doesn’t just force people to tell the truth — it can literally Spider-Man her across lightning.

4 tips for hitting the perfect bench press at the gym

Looks like she’s also upgraded her armor. I can already see the cosplayers gathering up their gold…

4 tips for hitting the perfect bench press at the gym

The long-awaited trailer premiered at Brazil’s Comic Con Experience and the film will hit theaters June 5, 2020.

4 tips for hitting the perfect bench press at the gym
MIGHTY TRENDING

The historic US-North Korea summit to be held in Singapore in June

US President Donald Trump has announced the place and time for his historic summit with Kim Jong Un.

The meeting, the highest-level contact ever between the US and North Korea, is set to take place in Singapore on June 12, 2018.

Trump announced the details in a tweet on May 10, 2018:



The meeting will be the first between a sitting US president and a North Korean leader.

The specifics of the meeting were finalized in the past few days by Trump’s secretary of state, Mike Pompeo, who returned in the early hours of May 10, 2018, from a face-to-face meeting with Kim.

It has been accompanied by a flurry of diplomatic activity. Pompeo brought back with him three US citizens who had been detained in North Korea, but were released at Trump’s request.

That visit to North Korea was Pompeo’s second in a month, which in itself represents a drastic step up in the level of official contact between the North Korean and US governments.

4 tips for hitting the perfect bench press at the gym
Mike Pompeo and North Korean leader Kim Jong Un.

Kim has repeatedly proposed talks with world leaders about the denuclearization of the Korean Peninsula, which was a US precondition for talks. Kim has asked for few concessions in return for his promise to denuclearize.

Trump’s administration has laid out a number of ambitious goals for the negotiations, which include permanent, irreversible, verifiable denuclearization of North Korea before sanctions are lifted.

Singapore had not been widely suggested in advance as a likely location for the summit.

But a number of factors make it a logical choice: It has diplomatic relations with both countries, hosts a North Korean embassy, has a good position in Southeast Asia, and can play the part of a neutral third party.

Other candidates had been Mongolia, also a neutral country, and the demilitarized zone between North and South Korea.

On May 9, 2018, Trump reportedly said that the DMZ was no longer being considered, even though he had suggested it himself only a few weeks ago.

This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.

MIGHTY TRENDING

Mattis wants more data on women in combat arms

With so few women in combat arms right now, the services and Defense Department officials really can’t judge how successful the effort has been, Defense Secretary James N. Mattis told cadets at the Virginia Military Institute in Lexington, Virginia, Sept. 25, 2018.

“It’s a very, very tough issue because it goes from some people’s perspective of what kind of society do we want,” the secretary said. “In the event of trouble, you’re sleeping at night in your family home and you are the dad, mom, whatever. And you hear glass break downstairs. Who grabs a baseball bat and gets between the kids’ door and whoever broke in, and who reaches for the phone to call 911? In other words, it goes to the most almost primitive needs of a society to look out for its most vulnerable.”


At heart, this is the issue DoD faces, Mattis told the cadet who asked him what results he had seen. The question for the department comes down to whether it is a strength or a weakness to have women in the close-quarter infantry fight, Mattis said.

Then-Defense Secretary Leon Panetta opened the door by removing the ban on women in combat jobs in 2013. In 2015, then-Defense Secretary Ash Carter directed the services to open all military occupational specialties to women. Currently, 356 women are combat arms soldiers, and 17 women have graduated from the Army’s Ranger School. The Marine Corps has 113 enlisted women and 29 officers in previously restricted specialties. Specifically in infantry, the Marine Corps has 26 enlisted Marines and one officer who are women.

4 tips for hitting the perfect bench press at the gym

Defense Secretary Jim Mattis.

(DOD photo by Army Sgt. Amber I. Smith)

The secretary said he cannot make a determination about the situation because “so few women have signed up along these lines.”

“We don’t even have data at this time that I can answer your question,” he added.

Unit culture

Part of what drives the question is the culture of close-combat units, the retired Marine Corps general said. “I was never under any illusions at what level of respect my Marines would have for me if I couldn’t run with the fastest of them and look like it didn’t bother me [or] if I couldn’t do as many pullups as the strongest of them,” Mattis said. “It was the unfairness of the infantry. How did the infantry get its name? Infant soldier. Young soldier. Very young soldier. They’re cocky, they’re rambunctious, they’re necessarily macho, and it’s the most primitive — I would say even evil — environment. You can’t even explain it.”

The close-combat fight is war at its most basic, and Mattis cited an Oliver Wendell Holmes Jr. quote when talking to his fellow Civil War veterans: “We have shared the incommunicable experience of war.”

The nation needs to discuss this issue, the secretary said. “The military has got to have officers who look at this with a great deal of objectivity and at the same time remember our natural inclination to have this open to all,” he said. “But we cannot do something that militarily doesn’t make sense.”

The Army chief of staff and Marine Corps commandant are looking at the issue. “This is a policy that I inherited, and so far the cadre is so small we have no data on it,” he said. “We’re hoping to get data soon. There are a few stalwart young ladies who are charging into this, but they are too few. Clearly the jury is out on it, but what we’re trying to do is give it every opportunity to succeed if it can.”

This article originally appeared on the United States Department of Defense. Follow @DeptofDefense on Twitter.

MIGHTY TRENDING

A 64-year-old Frenchman accidentally ejected himself from a fighter jet because he was stressed out by the ride

A 64-year-old man in France accidentally ejected himself from a fighter jet flying at 2,500 feet aboveground after pressing a button in panic because he was stressed out by the ride.

According to a recently published report from a French government agency, translated by CNN, the man’s company had organized the surprise ride in a Dassault Rafale B jet as a gift in March 2019.

Investigators with France’s Bureau of Enquiry and Analysis for Civil Aviation Safety, who published their report in early April, found that once the man was in the air, he became so stressed by the ride that he pressed the ejector button in panic and was thrown from the aircraft, where he then parachuted down to the ground.


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His parachute in the air, far from the aircraft.

France’s Bureau of Enquiry and Analysis for Civil Aviation Safety

According to the investigation, the man, whose name has been withheld in the report, had no experience with military aircraft and had no interest in flying in a Dassault Rafale B jet before his company surprised him with the ride.

He was wearing a smartwatch at the time of the flight, which allowed investigators to record him having a heart rate between 136 to 142 beats per minute just before taking flight. A normal heart rate for an adult is between 60 and 100 beats per minute.

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The man safely landing on the ground.

France’s Bureau of Enquiry and Analysis for Civil Aviation Safety

The man then got in the jet, which took flight in a three-plane exercise. It was 2,500 feet above the ground when he pressed the eject button.

His helmet wasn’t properly attached, according to the report, and went flying in midair. But he landed on the ground with no serious injuries and was taken to a nearby hospital to be evaluated.

The pilot landed the plane safely, too, and experienced minor facial injuries in the incident.

This article originally appeared on Insider. Follow @thisisinsider on Twitter.

MIGHTY FIT

Fighter pilots do it. Why don’t you?

Breathe and brace, lift, exhale.

That’s it, pretty freakin’ simple. Why then do so many people literally forget how to breathe when lifting? It’s involuntary. You would die without sweet, sweet oxygen pouring into your face holes constantly.

When you are about to squat 2x your body weight, or even just your body weight, the number one risk to injury is structural damage, be that muscular or skeletal. The most efficient way to prevent injury from occurring is to brace and contract all non-moving body parts. It’s called the Valsalva maneuver.

But first…

How NOT to breathe

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Other approaches to breathing

Common other breathing methods such as exhaling on the concentric and inhale on the eccentric are problematic for lifting heavy weights.

In order to inhale or exhale, we need to engage the diaphragm and other breathing muscles to draw in air or release it. This means that the body needs to do two separate things while lifting; breath and lift.

This is problematic for a few reasons.

4 tips for hitting the perfect bench press at the gym

There is no room for wiggle with 584+ lbs on your back. The breathe and brace is the only option here.

(U.S. Marine Corps photo by Lance Cpl. Sarah N. Petrock)

  1. Most people aren’t coordinated enough to successfully do this for every rep of every set at the proper cadence.
  2. With two different processes going on, you aren’t able to actually recruit the maximum amount of muscle possible.
  3. If certain muscles of the core aren’t fully contracted, they are at higher risk for injury during the movement. This is a bit of a domino effect, especially if you tend to breathe into your shoulders or belly. Some of those muscles that should be used for the lift may end up sitting the rep out from confusion as to what they should be doing exactly.
  4. If something in your form goes awry, a muscle that isn’t “paying attention” to the lift may jump in at the wrong moment and get pulled. This happens with muscles between the ribs often.
HOW to Deadlift & Squat Correctly: Breathing, Abdominal Bracing & Total Tension (Ft. Cody Lefever)

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How to breathe

Think back to the last time you picked up or pushed something heavy. What did you naturally do?

You breathed and braced.

This technique, called the Valsalva maneuver, has been used by fighter pilots, SCUBA divers, lifters, and doctors for hundreds of years with little to no complications.

It doesn’t matter if you’re picking up a torpedo, a mortar plate, a tire, or your overweight nephew. They all elicit the same involuntary response… the breathe and brace Valsalva maneuver.

Here’s how you do it:

Breathing and Bracing…You’re Doing it Wrong

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1. Inhale

A deep inhale fills your core and increases pressure like in an unopened carbonated beverage rather than a plastic water bottle that is ¾ empty.

Fully filled lungs are step one towards the ideal apparatus for transferring power from your legs and ass to the barbell you’re attempting to move in all heavy lifts.

Deadlift Pillar #3 | Breathing & Bracing | JTSstrength.com

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2. Flex your abs

In the squat, for instance, this means isometrically contracting all of your core muscles to support the spine and those muscles themselves.

By staying tight, you are putting yourself “on the rails” there is literally no wiggle room for your form to get jacked up.

Once ALL of your core muscles are contracted, you can take total advantage of maximum abdominal pressure.

With the core muscles contracted, there is no longer space in the abdomen that needs to be occupied. We have now removed all possibility of unwanted movement in the spine and core.

Back Squat Step 4

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3. Execute the rep

Perform the rep in its entirety until you are back to the starting position. Check out these other articles for specifics on perfect form for the main lifts.

  • The complete bench press checklist
  • 5 steps to back squat perfection
  • 5 steps to deadlift perfection
4 tips for hitting the perfect bench press at the gym

Don’t exhale until the weight is safely on the ground when deadlifting. That’s your rest position, not the top.

(U.S. Navy photo by Mass Communication Specialist 3rd Class Roland John)

4. Exhale and repeat

Lift using the Valsalva maneuver to protect your spine and allow for the maximal transfer of force in whatever movement you are doing.

When you are doing lighter exercises or the big exercises at lighter weight the Valsalva isn’t necessary. You can, in these cases use the other method described above. The Valsalva is the big gun that you bring out when you make it to the final boss level. Generally, it’s only needed for your main lifts for each workout like squats, deadlifts, and the bench press.

Proper Breathing Technique for Weightlifting | Valsalva Maneuver

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What about blood pressure?

Yes, your blood pressure does increase when you perform the Valsalva. No there is not no risk to the technique (that’s a double negative).

Listen to the above video for why and how you don’t need to worry as long as you are otherwise healthy.

In addition, here is a very in-depth source on the intricacies of blood pressure and the Valsalva maneuver.

If you aren’t otherwise healthy, you shouldn’t be training at all without your doctor’s approval. This discussion is no exception.

Breathe smartly my friends.

4 tips for hitting the perfect bench press at the gym
MIGHTY TACTICAL

This is the stealth bomber patrolling near China to prevent a war

With its precision, stealth, long-range capability and payload capacity, the B-2 Spirit is one of the most versatile airframes in the Air Force’s inventory. The combination of its unique capabilities enables global reach and allows the Air Force to bypass the enemy’s most sophisticated defenses.


The B-2 Spirit’s low-observable, or stealth, characteristics give it the ability to penetrate an enemy’s most sophisticated defenses and threaten its most valued, and heavily defended targets. Its ability to penetrate air defenses and threaten effective retaliation provides a strong deterrent and combat capability to the Air Force well into the 21st century.

Development

The revolutionary blending of low-observable technologies with high aerodynamic efficiency and large payload capacity gives the B-2 important advantages over existing bombers. Its low observability provides greater freedom of action at high altitudes, increasing its range and providing a better field of view for aircraft sensors. Its unrefueled range is approximately 6,000 nautical miles.

The B-2’s low observability is derived from a combination of reduced infrared, acoustic, electromagnetic, visual and radar signatures. These signatures make it difficult for the sophisticated defensive systems to detect, track and engage the B-2. Many aspects of the low-observability process remain classified; however, the B-2’s composite materials, special coatings and flying-wing design all contribute to its stealth attributes.

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The B-2 Spirit is a multi-role bomber capable of delivering both conventional and nuclear munitions.

(US Air Force photo by Gary Ell)

Operational history

The first B-2 was publicly displayed Nov. 22, 1988, in Palmdale, California and flew for the first time on July 17, 1989. The B-2 Combined Test Force at the Air Force Flight Test Center at Edwards Air Force Base, California, was responsible for flight testing, engineering, manufacturing and developing the B-2.

Whiteman AFB, Missouri, is the only operational base for the B-2. The first aircraft, Spirit of Missouri, was delivered Dec. 17, 1993. Oklahoma City Air Logistics Center at Tinker AFB, Oklahoma, is responsible for managing the B-2’s maintenance.

The B-2’s combat effectiveness and mettle was proved in Operation Allied Force, where it was responsible for destroying 33 percent of all Serbian targets in the first eight weeks, flying nonstop from Whiteman AFB to Kosovo and back.

In support of Operation Enduring Freedom, the B-2 flew one of its longest missions to date from Whiteman AFB to Afghanistan and back. The B-2 completed its first-ever combat deployment in support of Operation Iraqi Freedom, flying 22 sorties from a forward operating location, 27 sorties from Whiteman AFB and releasing more than 1.5 million pounds of munitions.

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A B-2 Spirit drops Joint Direct Attack Munitions separation test vehicles over Edwards Air Force Base, Calif., Aug. 8, 2003.

(US Air Force photo)

The aircraft received full operational capability status in December 2003. On Feb. 1, 2009, Air Force Global Strike Command assumed responsibility for the B-2 from Air Combat Command.

On Jan. 18, 2017, two B-2s attacked an Islamic State of Iraq and Syria training camp 19 miles southwest of Sirte, Libya, killing more than 80 militants. The B-2s dropped 108 500-pound precision-guided Joint Direct Attack Munition bombs. These strikes were followed by an MQ-9 Reaper unmanned aerial vehicle firing Hellfire missiles. The 34-hour-round-trip flight from Whiteman AFB was made possible with 15 aerial refuelings conducted by KC-135 Stratotanker and KC-10 Extender crews from five different bases.

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A U.S. Air Force KC-135 Stratotanker from the 100th Air Refueling Wing refuels a U.S. Air Force B-2 Spirit from the 509th Bomb Wing during a mission that targeted Islamic State training camps in Libya, Jan. 18, 2017.

(US Air Force photo by Staff Sgt. Kate Thornton)

After getting pulled from theater in 2010, the B-2s rejoined the B-52 Stratofortress and the B-1B Lancer in continuous rotations to Andersen AFB, Guam, in 2016. The Continuous Bomber Presence mission, established in 2004, provides significant rapid global strike capability demonstrating U.S. commitment to deterrence. The mission also offers assurance to U.S. allies and strengthens regional security and stability in the Indo-Asia-Pacific region. Bomber rotations also provide the Pacific Air Forces and U.S. Pacific Command global strike capabilities and extended deterrence against any potential adversary while also strengthening regional alliances and long-standing military-to-military partnerships throughout the region.

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U.S. military members stand with players of the Kansas City Royals during a military recognition ceremony at Kauffman Stadium as a B-2 Spirit performs a flyover, Kansas City, Mo., Sept. 11, 2018.

(US Air Force photo by Tech. Sgt. Alexander W. Riedel)

Did you know

  • The B-2 can fly 6,000 nautical miles unrefueled and 10,000 nautical miles with just one aerial refueling, giving it the ability to fly to any point in the globe within hours.
  • The B-2 has a crew of two pilots—a pilot in the left seat and mission commander in the right, compared to the B-1B’s crew of four and the B-52’s crew of five.

Active squadrons

  • 13th Bomb Squadron established in 2005.
  • 393rd Bomb Squadron established in 1993.

Both squadrons are located at Whiteman AFB and fall under Air Force Global Strike Command.

Aircraft stats

  • Primary function: multi-role heavy bomber
  • Contractor: Northrop Grumman Corp.
  • Contractor Team: Boeing Military Airplanes Co., Hughes Radar Systems Group, General Electric Aircraft Engine Group and Vought Aircraft Industries, Inc.
  • Power plant: four General Electric F118-GE-100 engines
  • Thrust: 17,300 pounds each engine
  • Wingspan: 172 feet
  • Length: 69 feet (20.9 meters)
  • Height: 17 feet (5.1 meters)
  • Weight: 160,000 pounds (72,575 kilograms)
  • Maximum takeoff weight: 336,500 pounds (152,634 kilograms)
  • Fuel capacity: 167,000 pounds (75750 kilograms)
  • Payload: 40,000 pounds (18,144 kilograms)
  • Speed: high subsonic
  • Range: intercontinental
  • Ceiling: 50,000 feet (15,240 meters)
  • Armament: conventional or nuclear weapons
  • Crew: two pilots
  • Unit cost: Approximately id=”listicle-2626058834″.157 billion (fiscal 1998 constant dollars)
  • Initial operating capability: April 1997
  • Inventory: active force: 20 (1 test)
  • Maximum speed: Mach 0.95 (550 knots, 630 mph, 1,010 kilometers per hour) at 40,000 feet altitude
  • Cruise speed: Mach 0.85[63] (487 knots, 560 mph, 900 kilometers per hour) at 40,000 feet altitude
  • Range: 6,000 nautical miles (11,100 kilometers (6,900 miles))
  • Service ceiling: 50,000 feet (15,200 meters)

(Source: AF.mil)

This article originally appeared on Airman Magazine. Follow @AirmanMagazine on Twitter.

MIGHTY SPORTS

The mathematical reason NFL teams need to be aggressive on 4th down

Ask any military historian: Tactical aggression is a game changer. Throughout history, forces who were more aggressive in combat saw a lot more success compared their predecessors. Ulysses S. Grant’s determination to take the war to the Confederates led to a win for the Union in the Civil War. When Maj. Gen. Lloyd Fredenhall was soundly beaten by the aggressive Nazi Afrika Corps in Tunisia, he was replaced by the famously aggressive George S. Patton, who saw resounding success. The U.S. strategy of building an overwhelming force to push Iraq out of Kuwait led to a decisive victory in a mere 40 days during the Gulf War.

In a game of strategy like NFL football, the same kind of aggression pays off.


For anyone who saw the Bengals-Chiefs game on Oct. 21, 2018, watching Cincinnati opt to take a field goal in the 3rd quarter while down by 30-plus points was a real head-scratcher. Why not risk the turnover when you’re running out of the time it takes to score the four touchdowns you need?

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Maybe you don’t know who their coach is.

That call — still a bad one — is one made over and over by conservative coaches, even in situations not quite as extreme as the one Cincinnati faced that Sunday night. If a team is facing a 4th down with 4 yards to go on their opponent’s 40 yard line, there’s a good chance they’ll still opt to punt the ball away.

They shouldn’t.

Well, maybe the Bengals always should. Anyway…

Kicking the ball, either for a punt or a field goal, is the safe choice. Whenever a team opts for the kick, fans and sportscasters alike praise the coach for making that decision. Economists and statisticians, on the other hand, lose their minds.

Why? Because there’s no real reason for a coach to be so conservative. Brian Burke, a former Naval aviator who used to fly the F-18C, is a nationally recognized expert on advanced sports analytics. Burke is currently an analyst for ESPN. In 2014, he published a study on Advanced Football Analytics that took a look at 4th-down decision making.

The longitudinal study assumes that coaches want to maximize the number of points they score while minimizing the number of points the other team scores. Then, it took thousands of real NFL plays on 4th down to calculate the potential value of each situation. Every down versus yardage situation has an “expected point” value and a value attached to the result of previous play, which affects the value of that play.

For example, the expected points value of a touchdown is actually 6.3 points because the opponent gets the ball back on the next play, whose value is .07. If you understand the value of the situation a team is in on 4th down, then you can find the statistically-driven decision the coach should make on that down.

If you don’t understand the math, don’t worry about it. People who do understand math created a handy graphic for the New York Times, based on Burke’s calculation. So we can look at the Bengals horrible performance in Kansas City a different way.

The horrible ball handling that led to the turnover aside, the Bengals tried for a fake punt on 4 and 9 from their own 37-yard-line with almost the entire second quarter remaining. Bengals coach Marvin Lewis tried a play that worked against the Chicago Bears in a preseason matchup. No matter how the ball was handled, the Times‘ 4th Down Bot says they should have punted it away.

Later in the game, with 6:20 left in the 3rd quarter and the Bengals down 28-7, Lewis opted to kick the field goal from the Kansas City 15-yard-line. Bengals fans everywhere were livid, given the score. While the the bot created by Burke’s formula and the New York Times doesn’t account for what to do in a blowout situation, Lewis made the mathematically correct call.

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Too bad math isn’t enough to make Bengals fans hate Marvin Lewis any less.

Looking at the 2018 season, let’s see if there’s a correlation between game-winning success and 4th down aggression.

As of week 7, the Tampa Bay Buccaneers are a staggering 4-4 when comes to first downs on 4th down — but their record is still a measly 3-3. That doesn’t correlate, but the teams with the next-highest percentages in 4th down conversions are the Saints (at 87.5 percent) and the Chiefs (at 80 percent). New Orleans and Kansas City are first in their respective divisions. Five of the ten most successfully aggressive teams on 4th down also lead in total yardage, points per game, and total points this season.

One caveat: the least successful on 4th down conversions are also the least successful teams so far this year. So… know your own limitations.

MIGHTY TACTICAL

This is who nabbed the Army’s first submachine gun contract in 50 years

In 2018, the U.S. Army submitted a request to the industry for what they termed a Sub Compact Weapon (SCW), to be issued to close protection teams. Specifically, the Prototype Opportunity Notice called for a “highly concealable [Sub Compact Weapon] system capable of engaging threat personnel with a high volume of lethal force while accurately firing at close range with minimal collateral damage.”


Six companies were selected for prototype testing. Everyone (us included) expected SIG SAUER to flatten the competition, as they have a dedicated team whose job it is to address solicitations like this, as well as a ready-made and debugged solution in the MPX lineup. It came as a surprise then, that when the announcement was made on April 1, 2019, the gun the Army chose was made by the Swiss firm of BT.

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(RECOIL)

The contract award dollar amount to BT USA LLC is ,575,811.76 for the purchase of “350 SCWs, with an option for additional quantities of up to 1,000 SCWs, with slings, manuals, accessories, and spare parts.”

Let’s take a look at the gun.

Based on the existing APC9 K Pro, the tiny subgun has a host of features tailored specifically to the Army requirements. For example, it has a collapsing stock, dual folding non-reciprocating charging handles and M-Lok slots on the handguard to accept aiming and illumination tools. It would seem the users wanted the gun to run suppressed for a substantial portion of its lifespan, as it was requested to be optimized around 147gr ammunition – BT also gave it a threaded barrel with a tri-lug thread protector in order to maximize compatibility with existing suppressors. This model deviates from the existing catalog in its ability to accept AR15 pistol grips, and in its bolt design, which is adapted to strip rounds from not only BT subgun mags, but also to work with Glock and SIG P320 pistol magazines.

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(RECOIL)

We’ll be getting hands on the Army’s new toy in the next couple of weeks – stay tuned…

This article originally appeared on Recoilweb. Follow @RecoilMag on Twitter.

MIGHTY GAMING

Why we’re hyped about the upcoming ‘Fallout 76’

Last week, Bethesda Softworks dropped the announcement trailer for the newest installment in the exceedingly popular Fallout series, Fallout 76. Immediately, gamers across the internet set out to decipher every little bit of information they could about what’s in store. Recently, at Bethesda’s E3 Showcase in Los Angeles, we got a glimpse of what’s to come and we’re more excited now than ever for the game’s release on November 14th, 2018.

Previous installments in the Fallout series have been set roughly two hundred years after the nuclear apocalypse in various American landscapes. This time around, players will take the reins just 25 years after the bombs destroyed pretty much everything. Much to the delight of John Denver, the game will be set in West Virginia.

Before Bethesda’s recent showcase, there was much speculation about the title’s gameplay, but now we’ve got a lot more detail. It’s shaping up to be that same RPG experience you love, but now, Fallout is going online.


If you decide to get in on the multiplayer fun, that means that every human character you meet on your post-apocalyptic jaunt will potentially be another player. Befriend them, build a new civilization together, betray them and take all their stuff, raid other player’s villages, or hijack a nuclear warhead and destroy something someone spent hours making because you’ve stopped pretending you’re anything but an as*hole — the sky’s the limit!

Even the tiny details in the game are going to be amazing. The map of the game is said to be four times bigger than Fallout 4‘s 111km² map, making it the sixth largest world in gaming.

The superfans out there likely won’t settle for the regular edition of the game, especially when the $200 collector’s edition, called the “Power Armor Edition,” comes with an iconic, functioning power armor helmet. This is perfect if you were one of the lucky bastards few to get the Fallout 4 Pip-boy.

Plenty more details will be announced before the game is release in November, and we’re eager to feast on them.

To watch the official trailer, check out the video below!