In a recent study conducted by the Department of Defense and the Sleep Research Society, it turns out that the insomnia rate within troops skyrocketed 650 percent since the 2003 invasion of Iraq. In other news, water is wet.
No. But seriously. This should only be a shock to civilians who’re so far removed from what the troops are actually doing. If you’re wondering why we have sleep problems, take a look at our regular schedule: wake up at 0430, PT until 0700, work until 1700 (but more likely at 1800,) fill out paperwork or college courses that couldn’t have gotten done during work hours for another few hours, maybe some personal time, and eventually sleep around midnight.
That entire cycle is then propped up with copious amounts of coffee and energy drinks. And to no one’s surprise, it’s obviously the caffeine’s problem instead of systemically awful time management skills of most troops.
I’m just saying. Don’t get on the troops’ asses about drinking coffee. There are civilians who roll out of bed at 0845 and leave work at 1500 who can’t go a moment without their vanilla spiced grande chai latte whatever. Here are some memes for those of you who earned theirs!
Philippine President Rodrigo Duterte followed through on numerous threats to end his country’s Visiting Forces Agreement with the US on Tuesday, notifying Washington of his intent to withdraw, triggering a 180-day countdown.
On Friday, Army Secretary Ryan McCarthy said he thought the two sides could reach a political resolution, but recent history suggests the pact’s demise could be an opportunity for China in a strategically valuable region.
Since taking office in 2016, Duterte has repeatedly criticized the US and US officials. The US, which ruled the Philippines as a colony in the first half of the 20th century, remains close with the Philippines and is very popular there — as is Duterte, who had 87% approval in December.
But the Philippine president nevertheless decided to end the VFA, with his spokesman saying it was “time we rely on ourselves” and that the country “will strengthen our own defenses and not rely on any other country.”
While President Donald Trump said he didn’t “really mind,” the US Embassy in the Philippines said it would “carefully consider how best to move forward,” and Defense Secretary Mark Esper said it was “a move in the wrong direction.”
Asked on Friday about the decision, McCarthy touted US-Philippine ties.
Washington and Manila have “a long history” of working “very hard together” and of “very strong” military-to-military relations, McCarthy told an audience at the National Press Club in Washington, DC. “We have about 175 days to work through this diplomatically. I think we can drive forward to an end state that will work out for all of us politically.”
The US and the Philippines are also bound by the Mutual Defense Treaty and the Enhanced Defense Cooperation Agreement, but ending the VFA would undercut those and the legal standing US forces have when in the Philippines.
The latter effect would endanger hundreds of military exercises and other military cooperation. US Special Forces troops have been stationed in the Philippines to help fight ISIS-linked militants, and the US military has trained there with other countries in the region. The Philippines has also hosted US troops deployed as part of Pacific Pathways, which is meant to allow US and forces in the region to build stronger partnerships and readiness.
Asked about the effect of the VFA withdrawal on US basing and training, McCarthy said Friday that “conversations are underway” particularly among the White House and State Department.
“The VFA, by changing that would change basically the freedoms that you have to do the training,” McCarthy said, “but this is a very close ally, and we would work through that, but it’s basically [changing] the protocols of how you would work together if it actually goes through.”
There a number of reasons the VFA may ultimately survive. Philippine military and security forces value the relationship, under which they receive military assistance, training, education, and weapons.
Philippine officials have suggested a need to review the VFA “to address matters of sovereignty” but have stopped short of advocating withdrawal. Duterte’s foreign secretary also indicated on Tuesday that the announcement should be seen as a jumping-off point for such negotiations, saying “other reactions have been idiotic.”
But it’s not the first time the Philippines has pulled out of this kind of deal. In 1991, it did not renew a mutual basing agreement, leading to the closure of Naval Base Subic Bay, the largest US base in the Pacific, and the withdrawal of US forces.
Manila “quickly discovered that after it did that it was rendered largely defenseless with its limited military capabilities, and China actually started taking very bold actions in the South China Sea, including the occupation of the Mischief Reef,” Prashanth Parameswaran, a senior editor at The Diplomat, said on The Diplomat podcast.
“We’re now left in a situation where we’re not just hypothetically talking about what might happen,” Parameswaran added. “We actually have a historical record about what happens when the alliance goes through periods like this.”
Duterte has won concessions on other issues by pushing on Washington, Parameswaran said, calling a similar outcome this time the “optimistic scenario,” but in light of the impulsiveness of both Duterte and Trump, there remains “an element of risk.”
Agreements like the VFA take time to negotiate and ratify — after ending the basing agreement in 1991, the two countries weren’t able to establish the VFA until 1998 — and other countries in the region, like Australia and Japan, can’t replace US military assistance to the Philippines, leaving Manila weaker in the face of Chinese ambitions.
“That is the big, worrying scenario about Day 181,” Parameswaran said, “because the Philippine military, it’s building up in terms of its capabilities, but it’s still one of the weakest militaries in the Asia-Pacific, and that’s going to be laid bare on Day 181 if this doesn’t get sorted out.”
Fastest jet in the world? That’s easy. Most people know it’s the SR-71, the reconnaissance plane so fast it could outrun missiles. But the fastest fighter jet? Well, the Soviets created a fighter jet to chase down the SR-71 Blackbird, and it was so fast that it’s still the fastest fighter jet ever built. And it’s still in service today.
The MiG-25 Foxbat looks ungainly and boxy next to fourth and fifth-generation fighters. Its younger sibling, the MiG-29, is much sleeker, and the aggressive-looking F-35, F-22, and even the Su-57 make for way better wall posters than the Foxbat.
By comparison, the Foxbat looks almost like a box truck. If you’re feeling generous, you could compare it to something like an old Chrysler LeBaron, instead.
But only if that Chrysler Lebaron could sweep down a drag strip at speeds over 60 percent faster than its rivals.
A two-seat trainer version of the MiG-25 flies over forested land.
The story of the Foxbat is a fairly simple one. When Russia first understood the SR-71, it realized that the step from a reconnaissance plane that could fly three times the speed of sound to a bomber that could do so was large but hardly insurmountable. They had to plan on U.S. bombers that could outrun ground-launched missiles.
And so they got to work on a fighter that could move on the edge of space with the SR-71 and the planned XB-70 Valkyrie. While they knew it was unlikely they could create a fighter that could fly faster than a reconnaissance plane, there was a decent chance that it could outfly the bomber since the bomber would have to carry more weight.
Lacking the materials science to create light airframes like the SR-71, it did the next best thing and just made the engines so powerful that they could muscle through, carrying the nickel-steel alloy frame to record heights and speed. And the engineers at the Mikoyan and Gurevich Design Bureau (MiG is a shortening of that name), were some of the world’s best engine designers.
They came up with a twin-turbojet design that could propel the MiG-25 to Mach 2.8 in operational conditions and 3.2 if the pilots were willing to risk the engines. The plane quickly set world records for speed, time to climb, and top altitudes for a fighter.
And that scared the U.S. and the rest of NATO. Not only was the Foxbat ridiculously fast and powerful, but its design suggested that it was super maneuverable, a design characteristic that the West was moving toward.
But two events would completely change the calculus for the Foxbat. One made it a plane without a mission, and the other took away much of the fear for pilots who might be called to face it.
First, a catastrophic crash killed two pilots and destroyed the 0-million XB-70 Valkyrie test aircraft in a program that was already suffering cost problems. The program was canceled. Suddenly, there was little prospect of a Mach 3 bomber for the Foxbat to chase, meaning the most critical mission for Soviet planners was preventing American air superiority.
When they disassembled, studied, re-assembled, and tested the plane, American engineers realized that it would almost always have a speed and altitude advantage against NATO planes, but it couldn’t capitalize on it. The Foxbat didn’t have a look-down, shoot-down radar system.
Without getting too into the technical weeds, the science of getting a radar that can see ahead of a fighter and beneath it without getting confused by ground clutter is actually sort of tough, and the Soviets hadn’t nailed it yet. So Foxbat pilots would be forced to descend to engage other fighters.
And once it was on a relatively even altitude with its adversaries, it would be relatively easy pickings. While it was undeniably fast, it was not actually super maneuverable. It was unlikely that a Foxbat could dodge missiles or win a dogfight. With a few changes to doctrine, planes like the F-4 Phantom could keep the Foxbat on the run or down it entirely.
Still, the Foxbat has continued in service in Post-Soviet Russia, and it’s still the fastest and highest-flying fighter jet in the world, carrying its full combat load so high that the pilot’s tears will boil off their faces. It just doesn’t matter because there’s nothing up there for the Foxbat to fight.
A decade ago, Russia’s Defense Ministry closed down a military base in Pskov Oblast, leaving hundreds of people unemployed. Without income or investment in infrastructure, the town began to collapse around its residents. (Current Time)
Members of the 82nd Airborne Division, Delta 1-321 Airborne Field Artillery Regiment, fire a 155mm Howitzer during a training mission at Forward Operating Base Andar, Afghanistan. | ISAF photo by U.S. Air Force Staff Sgt. Joseph Swafford
On March 19, U.S. Marine Corps staff sergeant Louis Cardin, a field artilleryman assigned to the 26th Marine Expeditionary Unit, died during an attack on Fire Base Bell outside of Makhmur, Iraq. Coincidentally, the U.S. Army is hard at work developing a farther-firing howitzer that could help keep artillery troops out of range of enemy forces.
The Army is cooking up a suite of improvements could double the range of the existing M-777 howitzer. Right now the 155-millimeter gun, in service with the Army and Marines, can lob shells at targets up to 18 miles away.
The M-777ER version the Army is working on “will be able to reach out and hit targets … before the targets can reach them,” David Bound, the lead engineer on the project at Picatinny Arsenal in New Jersey, told Army reporters. Troops “won’t have to worry about coming into a situation where they are under fire before they can return fire.”
The modifications add fewer than 1,000 pounds of extra weight onto the older howitzers. The updates include improvements that will help gunners fire more accurately plus a mechanism to automatically load rounds into the gun.
The biggest change is the addition of new barrel that’s six feet longer. The longer M-777ER should be able to hit enemy forces more than 43 miles away. And with more powerful propellant charges and rocket-assisted shells, crews might be able to increase that range even more in the near future.
While the changes to the M-777 might sound simple, the new gun’s extra length actually complicates its employment. Unlike older towed howitzers that hitch up to cargo trucks with their stabilizing legs, the lightweight M-777 has its tow loop right at the end of its barrel. Folded up for travel, the new version will still be more than 35 feet long.
In combat, troops could end up taking the guns off-road, up hills and over uneven terrain. With six more feet between the truck and the howitzer’s own two wheels, there’s greater potential for the barrel to flex if it isn’t sturdy enough to withstand the shock.
A bent barrel would throw off where the shells fall. A broken barrel might simply explode.
So, the project’s biggest challenge might be just convincing soldiers and Marines that the guns work. “The visual prejudice we are up against is that it looks like it may tip over with all that extra cannon,” Bound noted.
With help from engineers at Benet Labs, the Army plans to run “mobility” demonstrations to prove that the gun and its new features are ready for combat. The ground combat branch also plans to install the longer barrel on the new M-109A7 Paladin self-propelled howitzer.
Farther-firing cannons would no doubt help in the fight against Islamic State. Since the summer of 2015, the Army has lobbed hundreds of 227-millimeter rockets at militant forces from bases in Iraq and Jordan.
Launched from the back of a six-wheel truck, these GPS-guided projectiles can hit targets up to 43 miles away — the same range the Army expects of the M-777ER. The High Mobility Artillery Rocket System launcher can shoot one rocket every five seconds. But the vehicle can only fire six rockets in total before the crew needs to reload.
“So to provide protection for … advisers in Makhmur, we realize that we need some fire support, we need some artillery to provide great protection,” Army colonel Steve Warren, the Pentagon’s main spokesman for the campaign against Islamic State, told reporters on March 21. “We scratched out a fire base there, placed the guns.”
Rocket and gun artillery have the benefit of being less vulnerable to air defenses and the weather than fighter-bombers or gunship helicopters can be. Depending on where aircraft are during an attack, these weapons might take far less time to get into action.
The trainers and Marines at Fire Base Bell are backing up the Iraqi government’s offensive to liberate Mosul. But in their current configuration, the Marine Corps’ guns can’t reach the outskirts of the terrorist-controlled city.
“The Marines fired upon the enemy infiltration routes in order to disrupt their freedom of movement and ability to attack Kurdish and Peshmerga forces,” the military stated. In short, at the moment the gunners at Fire Base Bell are mainly harassing Islamic State’s fighters. But with the M-777ER’s extra range, they should be able to hit the militants’ main defenses in Mosul’s suburbs.
It’s particularly poignant when members of the military community share their own stories. Hollywood has a fascination with depicting battles, wars, and heroes, but there’s an intimacy and truth that comes from the minds of those who actually lived those experiences.
Who better to explore war than those that fought it? Than those that are haunted by it? Than those who lost someone on the battlefield?
In honor of Veteran’s Day, we are proud to amplify the stories of three members of our own community who are exploring the military experience from very different, and yet very universal, perspectives. From memoirs to war poems to coffee digital publications, these storytellers are contributing to the dialogue about what it means to serve.
You won’t want to miss their work:
Just got my copy of #TheKnockattheDoor. I’ve read #BrothersForever and am looking forward to reading this. @TMFoundation @rmanionpic.twitter.com/adIdbBkBs3
Ryan Manion has devoted her life to carrying on the legacy of her brother, 1st Lt. Travis Manion, who was killed in the line of duty while serving in the United States Marine Corps. On April 29, 2007, Travis was ambushed in the Al Anbar province of Iraq, along with his fellow Marines and their Iraqi Army counterparts. “Leading the counterattack against the enemy forces, Travis was fatally wounded by an enemy sniper while aiding and drawing fire away from his wounded teammates,” reads his bio on the website of the Travis Manion Foundation, which empowers veterans and families of the fallen to thrive.
Ryan, who has served as the President of the foundation since 2012, is a well-respected member of the military community. On Nov. 5, 2019, Ryan joined Heather Kelly and Amy Looney Heffernan to release Knock at the Door, a book that shares their experiences about joining the Gold Star family and the inspiring and unlikely journey “that began on the worst day of their lives.”
It’s time to caffeinate the troops! For every bag of BRCC coffee you buy through November, we’ll donate a bag to the deployed troops overseas spreading freedom on a daily basis. #brcc #americascoffee #babgabpic.twitter.com/vBANDYQnmL
Logan Stark trained as an Infantry Assault Marine with the 2nd Battalion, 5th Marines before becoming a Scout/Sniper on multiple deployments, including one to Sangin, Afghanistan. After his military service, he earned a degree in Professional Writing from Michigan State University, where he directed For the 25, a film about his Afghanistan deployment.
As the film garnered attention, Stark went on to write for USA Today and the New York Times’ At War blog. Now, he’s the Producer of Content at Black Rifle Coffee Company, where he manages the creation and dissemination of caffeine and freedom social media content. BRCC recently launched Coffee or Die, their online magazine sharing military stories and humorous anecdotes from the vantage point of veterans.
2019 Gannon Award Winner “The Art Of Warrior Poetry”
Justin Thomas Eggen, U.S. Marine Corps
Justin Thomas Eggen’s military career within 2nd Route Clearance Platoon, Mobility Assault Company, 2nd Combat Engineer Battalion, 2nd Marine Division includes operating as a heavy machine gunner during Operation Moshtarak and clearing the IED threat for Operation Black Sand and Operation Eastern Storm in Sangin, Afghanistan. Like most veterans, Eggen struggled with many invisible wounds when he returned home from combat.
He decided to face the emotions straight on and became a writer, using pen and ink to explore his deployments through poetry. Since the release of his first book, Outside The Wire: A U.S. Marine’s Collection of Combat Poems Short Stories Volume 1, Eggen has released several volumes of work and connected with other veterans on speaking engagements, book tours, and a spoken word book tour with two other veteran poets they dubbed “The Verses Curses Tour.”
A new study finds that consuming alcoholic beverages daily — even at low levels that meet U.S. guidelines for safe drinking — appears to be “detrimental” to health.
The researchers found that downing one to two drinks at least four days per week was linked to a 20 percent increase in the risk of premature death, compared with drinking three times a week or less. The finding was consistent across the group of more than 400,000 people studied. They ranged in age from 18 to 85, and many were veterans.
Dr. Sarah Hartz, a psychiatrist at the VA Eastern Kansas Health Care System, led the study. It appeared in November 2018 in the journal Alcoholism: Clinical Experimental Research. She’s not too surprised by the findings, noting that two large international studies published this year reached similar conclusions.
“There has been mounting evidence that finds light drinking isn’t good for your health,” says Hartz, who is also an assistant professor at Washington University in St. Louis.
(Photo by Alan Levine)
Study considered a range of demographic factors
The study results don’t necessarily prove cause and effect. People who tend to drink more may indeed end up having shorter lives — but not necessarily because of more alcohol consumption. It could be, for example, that those people have harder lives all around, with more stress, which takes a toll on health and longevity. But the researchers did control for a range of demographic factors and health diagnoses to try to tease out the direct effects of alcohol.
Another limitation of the study is that it relied on in-person self-reports of alcohol use. Researchers believe this method may lead to under-reporting, compared with anonymous surveys.
But relative to some past studies that found health benefits from light-to-moderate drinking, the new study looked at a much larger population. This allowed Hartz’s team to better distinguish between groups of drinkers, in terms of quantity and frequency of alcohol consumption.
“We’re seeing things that we didn’t before because we have access to such large data sets,” she says. “In the past, we couldn’t distinguish between these drinking amounts. The larger the data set, the more statistical power you have and the easier it is to make conclusions.”
(Photo by Heather Hammond)
94,000 VA outpatient records part of study
The researchers reviewed two data sets of self-reported alcohol use and mortality follow-up. One set included more than 340,000 people from the National Health Interview Survey (NHIS). The other contained nearly 94,000 VA outpatient medical records. Health and survival were tracked between seven and 10 years.
According to the findings, people who drank four or more times a week, even when limiting it to only a drink or two, had about a 20 percent greater risk of dying during the study period.
As part of the study, Hartz and her team specifically evaluated deaths due to heart disease and cancer. For heart disease, they found a benefit to drinking, specifically that one to two drinks per day about four days a week seemed to protect against death from heart disease. But drinking every day eliminated those benefits. In terms of death from cancer, any drinking was “detrimental,” she says.
Current CDC guidelines call for alcohol to be used “in moderation — up to two drinks a day for men and up to one drink a day for women.” The guidelines don’t recommend that people who do not drink should start doing so for any reason.
Former Russian spy Sergei Skripal left the hospital in May 2018, after recovering from an assassination attempt. Skripal and his daughter were poisoned with a nerve agent at his home in Salisbury in March 2018, by Russian spies, British counter-terror authorities have said.
One creepy prospect for the Skripals is that the would-be assassins may still be in the UK, living undercover as normal people, Russian espionage experts say. It’s easy to smuggle people out of Britain. For those of us not in the espionage business, it seems surprising that the attackers would stay in the country rather than escape immediately.
But Russia probably left its agents in place for an extended period after the attack.
Madeira told Business Insider that if a sleeper agent was used in the attempt on Skripal’s life, he or she probably remained in Britain after the attack rather than trying to immediately escape back to Russia.
“Why leave someone here, at risk of detection, after such a high-profile attack?” he told Business Insider. “I can only think of two scenarios where that might happen:
“An actual ‘illegal’ with an existing, years-long ‘legend’ would attract attention by going missing all of a sudden – i.e. friends, co-workers or neighbours might report a missing person to police, who might then put two and two together and tie that person to the Skripal attack. Better to keep him/her in place, living a mundane life again, their role in this operation now concluded.”
“Someone who isn’t an ‘illegal’ in the strictest sense of the word, but for now having to stay in hiding in the UK until things settle down a bit. Perhaps with a new set of ID papers, s(he) can eventually look to exit the country via a quieter, lower-profile exit point.”
Obviously, we cannot know exactly what the operative did after the attack. The Mirror reported in April 2018, that one suspect has flown back to Russia. Earlier that month, the Mirror’s source speculated that the sleeper agent would still be in the UK, ready for another mission. “Unless it were an absolute emergency and the operative had to chance a ‘crash escape’, this exit point would normally be carefully picked based on e.g. the set of ID papers available, the person’s appearance and overall profile, history in the UK if checked by the Border Force, how tight border controls were assessed to be at that exit point, etc.,” Madeira told Business Insider.
This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.
Popular comedic actor and retired Marine Corps Lt. Col. Rob Riggle volunteered his time to star in a new public service announcement to help showcase the strengths of military veterans.
The PSA titled “What to Wear” is the third in a series created by Easter Seals Dixon Center, a non-profit changing the conversation about veterans and military families to highlight their potential and create life-changing opportunities.
The majority of the PSA’s production team were made up of veterans, including actor and Air Force veteran Brice Williams, who co-stars with Riggle, and director Jim Fabio, who currently serves as an Air Force Combat Camera Officer (all three are pictured above). Fabio was selected out of more than 50 directors — all military veterans — and was mentored by Hollywood producer-writer Judd Apatow during the process.
So, you want to be a United States Marine Corps Critical Skills Operator? Well, that’s really great to hear, but a word of warning to all you would-be Raiders out there: To start this journey, you must go through MARSOC Assessment and Selection.
MARSOC is one of our nation’s most elite fighting forces; its members are ready to respond to any crisis, anywhere.
These small but well-trained Marine units embrace the unknown and are prepared to face any challenge. To earn a position on a MARSOC team takes a superhuman effort and the willingness to go above and beyond.
On the long road between you and life as a Raider lies a 23-day training evaluation designed to test Marines’ mental and physical limits in order to reveal the true nature of a candidate’s character.
Check out these seven tips on how to get selected by MARSOC instructors:
7. Be physically fit.
This tip is so obvious it almost goes without saying, but don’t be fooled by the 225 physical fitness test score required to qualify — this is very misleading. If you want to be competitive and have a real shot at being selected, a score of 285 or higher is recommended.
6. Semper Gumby — always be flexible.
Without getting into any specific details, selection creates a dynamic environment replicating austere scenarios that require ingenuity and out-of-the-box problem-solving skills. There is no manual for chaos and chaos is exactly what you will be expected to deal with if you become an operator.
5. Know your knots.
Bowline, around the body bowline, double fisherman’s knot — believe it or not, knowing these knots is an invaluable skill. It’ll save you much pain and aggravation if you learn basic knots before selection. The granny knot is important, too, but you probably already know that one.
4. Be cool; it matters.
Selection is looking for the best, however, all the physical capabilities in the world amount to nothing if you can’t work as a team. Peer evaluation is a major part of selection. Whether you can get along with others has a substantial impact on reaching phase two.
3. Learn land navigation.
Learn how to read a map, orient yourself with a compass, shoot an azimuth, plot points, make intelligent route selections, and understand terrain association. Master these baiscs and always remember: get high, stay high. A straight line is not always the fastest route.
2. Take care of your feet.
You’ll be moving an impressive amount of gear and water across substantial distances for an unknown amount of time. This will take a toll on your feet. Your feet are your life in many situations, so take care of them accordingly. Seek out a doc and get up to speed on basic maintenance, put together a foot-care kit (gauze, bandages, moleskin, etc.), and use it.
Quitting is the surefire way of never being anything you want to be or do anything you want to do. Quitting is a poison that infects all other aspects of your life. If you start quitting now, it can easily become a habit. It is the exact opposite of what MARSOC is looking for and there is no room for quitters on these teams.
In the gym world, Mondays are known as “International Chest Day.” Many believe that the chest is the focal point of a perfect physique, so, to start your week off right, you need to work out those muscles first. Having a well-trained chest tends to draw wandering eyes wherever you go — and who doesn’t want that positive attention?
Now, doing a few dozen push-ups is a good start, but it isn’t going to give you that fully defined look that most people want. It takes solid form, controlled movements, and a continual introduction of new exercises to achieve maximum results.
Since our bodies are amazing at adapting, switching up our workouts is an essential aspect to achieving continued growth. You can do a variety of movements to get a good pump, but remember, it’s all about how long you keep the muscle under tension. That’s the best way to get those muscles to bulk up or lean out.
So, warm up for a few minutes with some cardio and let’s hit chest!
In terms of defining your lower chest, the decline dumb bell press is one of the best. Carefully position yourself on a decline bench and start the movement by holding manageable weights just above the outside part of your chest. Once you’re ready, take a breath and use your chest muscles to push the weights up, centering them.
While slowly exhaling, lower the weights back down toward your body and stop as your forearms and biceps form 90-degree angles. Congrats! You just correctly executed a decline dumb bell press.
Note: Use a spotter if you’re using heavy weight during this exercise.
Now, do three to five more sets of eight to twelve reps each.
As you lay back onto the bench (flat or incline), bring the weights up over your chest and hold them together. With the dumb bells continuing to touch one another, lower them down in a controlled manner toward your sternum. Stop when the weights are about an inch above your chest. Do not bounce the weights off your upper torso — that’s cheating.
Use all your might and explode the weights back up the sky to their original position. Nicely done!
As always, aim for three to five sets of eight to twelve reps each.
This exercise will make you realize just how heavy the weights can be — even at a low load. Grab a manageable dumb bell in one hand (start small), and position yourself on the center of the bench. Once you’re ready, take a breath and use your chest muscles to push the weight up and center it.
Next, slowly lower the dumb bell back down toward your outer chest and stop as your arm forms a 90-degree angle. You’ll probably notice that, even when using a low weight, this movement isn’t as easy as you thought. The asymmetrical nature of this exercise helps improve your stabilizer muscles. An off-kilter load requires more than just your chest to lift, making it feel much harder — but it will help build more muscle when done correctly.
While positioned on either a flat or incline bench, grab a weight and rotate your wrists so your fingers are pointed toward your face. Once you’re ready to press, use those chest muscles to push the weight up while slowly exhaling.
Lower the weights back down toward your body and, as always, stop as your arms form 90-degree angles. That’s all there is to it.
You know the drill: Push out three to five sets of eight to twelve reps each.
This is one of the best and most under-utilized exercises of all time. This movement can be done practically anywhere and will help define the upper chest big time. As with all push-ups, you’ll get the best results by using perfect form and going at a slow pace.
The rep count for decline push-ups is simple: Go until you hit failure.
Three members of the U.S.-Russian crew have returned to Earth after spending several months at the International Space Station (ISS).
Russia’s Roskosmos space agency said the Soyuz MS-15 capsule carrying the crew chief, Russian cosmonaut Oleg Skripochka, and NASA Flight Engineers Jessica Meir and Andrew Morgan landed safely on April 17 in Kazakhstan.
Skripochka and Meir spent 205 days in orbit, while Morgan’s time in space lasted 272 days.
Expedition 62 crew portrait with NASA astronaut Andrew Morgan, Roscosmos cosmonaut Oleg Skripochka and NASA astronaut Jessica Meir.
The crew was replaced by U.S. astronaut Christopher Cassidy and Russian cosmonauts Anatoly Ivanishin and Ivan Vagner, who docked with the ISS on April 10.
Due to the coronavirus pandemic, instead of being brought to the city of Qaraghandy in central Kazakhstan for traditional welcome ceremonies, the crew members were taken straight to the Baikonur space complex near the city of Qyzylorda.
The U.S. astronauts will fly aboard a NASA plane directly from Qyzylorda to Houston, while the crew’s commander Skripochka will fly back to Russia.
The ISS, which orbits about 400 kilometers above Earth, is tasked with conducting scientific experiments.