By Daniel Kennedy
In a heart-wrenching interview with Democracy Watch Newspaper, Kingstonah Mamai Nyandibo shared the painful story of her survival after enduring sexual abuse and assault—a traumatic experience that has left indelible scars. Through tears, she recounted the terrifying events of May 16, 2013, a day that changed her life forever.
“I was on vacation at my uncle’s house,” Kingstonah began, her voice trembling. “It was just me and the security guard at home that day because my uncle had left for work.”
She recalled watching a movie in the living room when the security guard, Mr. Kermuka J. Yargbawolo, known as Mr. Johnson, entered the room. “He said he wanted to watch movies too, so I decided to go to my bedroom, leaving him in the sitting room,” she said.
Moments later, Kingstonah’s peaceful day took a sinister turn. Mr. Johnson entered her bedroom without warning. “I asked him to leave, but instead, he threatened me,” she said, her voice barely above a whisper. “He told me not to scream or he would kill me. Then, he hit me, and I blacked out.”
When Kingstonah regained consciousness, she found herself battered, bleeding, and deeply traumatized. Hours later, her uncle came home from work and found her lying helplessly on the floor, bruises marking her body. Horrified, he rushed her to the hospital, seeking urgent medical care for his niece.
Following the assault, Kingstonah’s family immediately reported the crime to the police. “The authorities assured us they would take the case seriously and bring Mr. Johnson to justice,” she explained. However, before they could apprehend him, Mr. Johnson fled.
Days later, the police investigation revealed that Mr. Johnson had a history of sexual assault, with at least two pending and compromised cases against him. Tragically, just two days after the assault on Kingstonah, Mr. Johnson took his own life, evading the justice he deserved.
Today, Kingstonah continues to heal from the trauma of that day, courageously sharing her story to shed light on the silent suffering of so many others. Her voice is a testament to the resilience of survivors and a call for stronger protections and accountability in Liberia’s fight against sexual violence.
Locking your elbows on the Bench Press isn’t unhealthy in your joints. Your elbows will hurt when you take them previous their normal range of movement. These injuries are frequent with martial arts.
The incline bench press with dumbbells may look easy, however mastering it requires a mixture of proper type, sensible strategies, and somewhat insider knowledge. Whether you’re aiming for extra chest definition or total upper-body power, these expert suggestions will help you take your incline dumbbell press to the next stage. If you’ve been seeking to add size and definition to your chest, the incline bench press with dumbbells is probably considered one of the finest exercises to incorporate in your routine.
To carry out the dumbbell bench press train, you’re going to want two issues. A pair of dumbbells and a flat bench or an adjustable bench arrange in a flat position. In this article, we’re going to cowl all issues dumbbell bench press. That isn’t to say the dumbbell bench press is superior to the barbell bench press, though. Throughout a dumbbell bench press, you’re in a position to transfer your arms independently and even select to do reps on just one side of your body at a time. In flip, the exercise can help you discover — and correct — muscle imbalances, says Henry.
The ground press is an efficient different that targets the identical muscle tissue because the bench press, albeit with a lesser range of motion. Each barbell bench press and dumbbell bench press should have their place in the average weightlifters routine. By lifting heavy hundreds, your bones will get denser and stronger. Considering your strongest higher physique lift will be the bench press (without question), then there is no better exercise for higher body bone well being than the bench press.
There are 6 main foundational movements that have to be trained in health – Push, Pull, Squat, Lunge, Hinge, and Rotation. All 6 are equally vital, but today we’ll just concentrate on push, and thus, bench press, as BENCH PRESS is the KING of PUSH. In order to excel in this important movement pattern, it’s important to be taught everything you’ll have the ability to about it. Squeeze reasonably heavy weights collectively as onerous as you can whereas urgent to get a large chest pump and construct your pecs. If you’re going heavy, ideally is greatest to have a spotter for security functions, but that is not all the time the case. That’s why establishing and finishing this carry correctly is essential.
Another good factor about the reverse grip dumbbell press is that you can add much more variety to your exercise program. The decline dumbbell chest fly is a variation of the dumbbell fly that targets the chest muscular tissues. In specific, the decline dumbbell chest fly targets the decrease chest because of the decline angle used. The decline dumbbell bench press can be done in a special way to go nicely with your health level. Practice the lower chest (sternal head) requires you to change the angle of your press to emphasize the decrease a part of the chest. You do that by both performing workouts on a decline bench.
Talking of partial reps…partial reps can be done with a bench too, to work on specific segments of the bench press. Normally its quarter or half range of movement. With that, considerably heavier loads can be used, since it’s the bottom range of motion that is the harder when it comes to bench press.
In Distinction To a flat barbell bench, the incline bench lets your elbows drop previous your chest, opening it up to a much bigger stretch. Make certain to add in some rows and upper back work to spherical out the urgent as properly. This variation uses the same grip as a hammer press.
Additionally, the load ought to move straight up and down. Variations of the dumbbell bench press embrace the incline, decline, ground, wrist rotation, neutral grip, alternating, and single-arm. I’ve put together a fundamental Barbell Bench Press guidelines that I’m going to go through step by step to ensure you nail every portion of this train.
The safest and most effective method to Bench Press is with vertical forearms. If you don’t grip the bar low and hold it there, you’ll get wrist ache. Power Racks have four vertical supports with uprights to rack the bar. The bar isn’t connected to rails not like with the Smith Machine.
MAKE THE DUMBBELL incline press the second movement in your chest day exercise after a flat bench. Try starting with three to four units of 8 to 10 reps. YES, THE DUMBBELL incline press will work your chest—specifically, the fibers within the higher area of the muscle group. Since it’s a pressing movement, your triceps will be entails, as will your shoulder muscle tissue like your front delts. Work to keep the main focus in your upper chest by sustaining the proper posture on the bench.
As Quickly As you have mastered the fundamentals of the flat bench press, there are a number of variations you probably can play with. Attempt a few of these to boost your training, and to add problem without essentially including weight. If you’re chasing pure energy and energy, you’ll need the barbell press in your arsenal. Over time, you’ll be able to move heavier hundreds with a barbell than you’ll be able to with the dumbbell. So if the objective is to finally set a bench press PR, you need to involve barbells. If your bench press max matters to you, you’ll need this tool.
At the highest of the press, you must convey the dumbbells collectively. A neutral backbone and a powerful core will help maintain you balanced whereas performing a bench press. Moreover, it will help your back muscle tissue stay within the appropriate place.
However he’s additionally all the time been secure as a result of he Bench Presses contained in the Energy Rack. Middle your barbell within the uprights so you unrack it evenly. Pull it against the entrance of the uprights before you unrack it. This shortens the gap to get the bar from the uprights to your shoulders.
The weight isn’t balanced over your shoulders on the top. You have to carry it in front of it, as if doing a entrance elevate. This is ineffective for Bench urgent heavy. It seems safer to Bench Press with machines. The bar is hooked up to rails on the Smith Machine. You can’t lose balance as a end result of it balances the bar for you.
You can Bench Press heavier weights with sets of 5. The Dumbbell Bench Press is fine as an help exercise. However it doesn’t substitute Bench Pressing a heavy barbell. If your shoulders really feel better if you use dumbbells, make certain you’re tucking your elbows 75° on the bottom when benching with a barbell. Attempt also the Shut Grip Bench Press first to pressure you to keep your elbows nearer. You’ll have the power to bench heavier and use smaller increments than with dumbbells. Always examine your grip first in case your wrists damage.
This reduces the risk of strain and enhances muscle activation. If you’ve ever struggled with building higher physique energy, chances are you’ve tried the dumbbell bench press at some point. While it’s an excellent train for focusing on the chest, shoulders, and triceps, it could be difficult to execute correctly with out experiencing discomfort and even pain.
This stops wrist ache and makes the weight simpler to lift at the identical time. You get better energy switch from torso to forearms to bar. Bent wrists also makes the load harder to Bench Press. The pressure you generate whenever you press the bar out of your chest can’t go straight into the bar. The bar is behind your forearms when your wrists are bent, not above them. To drive force directly into the bar, you need a straight line from bar to wrists to elbows.
This incremental approach will assist you to construct power and muscle mass with out risking damage. To determine the appropriate weight for the dumbbell bench press, start with a weight that you can carry comfortably for repetitions whereas maintaining proper type. Taking your elbow out too broad places the shoulder in a compromised position, making it much less of a chest exercise. Plus, having your elbow tucked into your side emphasizes the triceps slightly more than the chest. To make the dumbbell bench press an equal chest and triceps builder, a 45-degree arm angle works best.
If your elbows are outdoors your wrists on the bottom, the load is harder to bench (it’s like doing a triceps extension). If your elbows are inside your wrists, the weight is tougher in your shoulder joints. Bench Press with vertical forearms at the bottom by adjusting you grip width. The Bench Press is a full physique, compound train. It works your chest, shoulders and triceps most.
Establishing and adhering to dumbbell bench press requirements is crucial for sustaining consistency in your coaching. Consistency is vital in relation to achieving optimal progress and minimizing the chance of damage. However to get probably the most bang in your dumbbell buck, it’s best to cease falling prey to those widespread dumbbell bench press mistakes. Right Here we’ll dive into tips on how to do the dumbbell bench press exercise appropriately and fixes for common miscues so you presumably can continue making features each and every chest day. I even have over 26 years of expertise lifting weights, and 18 years of expertise teaching folks. Earlier Than I began lifting, I was so weak I couldn’t do a single pushup and even lost armwrestling to a girl. Since then I’ve Squatted 440lb, Deadlifted 500lb and competed in powerlifting.
Take your time to unrack before you Bench Press. Bench Press with free weights so that you management the place the bar goes. Let your stabilizing muscle tissue balance the weight.
Finish your session with chest and shoulder stretches. This helps reduce muscle tightness and improves flexibility over time. This permits your muscle tissue to recuperate with out shedding the depth needed for the subsequent round. If this begins taking place, cease the set and lower the weight.
They look like a half Energy Rack besides the pins are sometimes mounted. This puts your torso higher so you don’t hit the protection pins on good reps. Your uprights are too low if you want to do a half Bench Press to unrack the bar.