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10 US Box Office for May 6 -8, 2022:

Doctor Strange in the Multiverse of Madness (2022): $185 million ($185 million total)
The Bad Guys (2022): $9.77 million ($57.6 million total)
Sonic the Hedgehog 2 (2022): $6.2 million ($169.9 million total)
Fantastic Beasts: The Secrets of Dumbledore (2022): $3.95 million ($86 million total)
Everything Everywhere All at Once (2022): $3.32 million ($41.6 million total)
The Northman (2022): $2.77 million ($28.1 million total)
The Lost City (2022): $2.5 million ($94.4 million total)
The Unbearable Weight of Massive Talent (2022): $1.53 million ($16.4 million total)
Memory (2022): $1.2 million ($5.5 million total)
Father Stu (2022): $800,000 ($19.2 million total)
*Click on each movie for reviews, trailers, and premiere photos.
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Are There Any Substitutes For Decline Bench Press?
The declining bench press is a version of the more frequent bench press exercise that is used to activate more of the lower pectoralis head, also known as the sternal head or the pectoralis major. Many people, however, may find the precise downward angle at which the decline bench press is performed to be unpleasant and dizzying, prompting them to look for feasible alternative exercises to replace the decline bench press in their workout routine. Fortunately, the decline bench press can be replaced with a variety of other exercises. There are a variety of options to pick from, with differing degrees of equipment needs and difficulty, whether your objective is to accomplish the same compound type multi-muscle group activation or to individually isolate each muscle activated by the decline bench press movement. https://www.fitnessforlive.com/2022/06/are-there-any-substitutes-for-decline.html The decline bench press, like the regular flat bench press, primarily recruits the push-type muscles, namely the pectoralis muscle group and the triceps brachii, the former being located on the side and back of the upper arm, forming a horseshoe shape, and the latter being located on the side and back of the upper arm, forming a horseshoe shape. If the decline bench press is performed as a free weight exercise rather than a machine assisted activity, secondary stabilizer muscles such as the deltoid heads and several smaller muscles in the forearms are also worked. Keep in mind that if you have a rotator cuff or similar connective tissue injury, you should avoid practicing the decline bench press totally due to the mechanical stress exerted on the shoulders and clavicles throughout the exercise. How do you do a Decline Bench Press? The decline bench press requires either using a bench made expressly for the decline posture or altering a bench such that the legs are higher than the hips and shoulders, forcing more pectoral muscle fiber recruitment. To decrease the risk of shoulder injury, the exerciser will place their hands approximately shoulder width apart along the bar and tuck their scapula in. The exerciser will raise the barbell until their arms are almost fully extended but not locked in place, then lower it to their chest and set it where it is most comfortable. The exerciser will push their hands forward, lifting the bar back to its original unracked position, while the bar is resting in any point between their sternum and clavicle. This completes a single decline bench press repetition. Alternatives to Bench Pressing That Focus on the Lower Pectoral Head The pectoralis major muscle, also known as the lower chest muscle, is responsible for the movement and rotation of the arms, particularly the humerus bone at the top of the limb. It is one of the most prominent muscles on the torso and the primary source of movement in the decline bench press. Fortunately, the pectoralis major muscle is recruited in a range of workouts that either isolate it or activate it as part of a compound exercise activity. Cable Machine Crossover To work successfully, the cable machine crossover need the use of a cable machine. The cable machine crossover, in particular, necessitates a cable machine with two cable connection points on opposite ends, as well as cable attachments that can be gripped with one hand, such as little handles or ropes. First, especially if the exerciser has never done a cable machine crossover, it is preferable to adjust the resistance of each individual pulley or cable to a low level. While it is difficult to damage oneself while executing this exercise, it is nonetheless recommended that the exerciser begin with a lighter weight to acclimatize to the action. To begin, the exerciser will stand in the center of the cable machine, both hands outstretched to each side, each clutching the cable attachment handles. The exerciser will brace their core and plant their feet for balance, then draw their wrists towards the front, allowing their arms to bend naturally to their physiology. The exerciser will "crossover" their wrists or at least bring them near together to finish the repeat, squeezing both sides of their pectoral muscle group as they do so, before slowly letting the resistance in the cables to pull their arms back to the beginning position. Keep in mind that your elbows should always stay perpendicular to your body and should never be pulled behind your shoulders, since this can cause dislocations, rips, or sprains in the pectoralis minor. Incline Pushups The incline pushup is a calisthenic variation of the decline bench press that can be done by anyone with enough upper body power to do a regular pushup. An elevated surface, such as a table, bench, or chair, is all that is needed to perform an incline pushup. To do an incline pushup, the exerciser simply lowers their hands to the elevated surface, extends their legs behind them, and keeps their back straight so that their body forms an upward-facing plane. The exerciser will next slowly descend their body towards the elevated surface, gripping their pectoralis muscles and building tension throughout their upper torso by pressing their hands firmly against the surface. The concentric part of the exercise is finished once the exerciser's chest has come within a few inches of the surface, and the eccentric phase can begin by elevating the exerciser back into the flat plane position. If you are unable to attend to a gym or otherwise cannot perform a decline bench press, the incline pushup is an excellent substitute. Parallel Bar Dips The parallel bar dip is a calisthenics exercise that uses your own body weight as resistance. It requires two parallel bars or similar surfaces that allow the exerciser to suspend themselves between their own hands, as the name suggests. This exercise puts a lot of strain on the rotator cuff and clavicle bones, therefore it's not for anyone who have had injuries or damage to these areas in the past. The parallel bar dip is an open kinetic chain action that begins with the participant suspending themselves between the two bars, feet dangling behind them and shoulders firmly retracted towards each other from behind. The exerciser will raise their chest as high as they can comfortably handle by pushing downwards with their hands, while leaning slightly forward by extending their feet behind them to create compensatory balance. When the exerciser reaches the apex of this movement, they will begin the eccentric part of the exercise by slowly lowering their body, bending their arms at the elbow, and gradually spreading their shoulders to engage the lower pectoral head as much as possible. The exerciser has finished a single repetition of parallel bar dips when the elbow has been bent into a neutral position and the chest is no longer engaged at the bottom of the movement. Alternatives to Triceps-Focused Decline Bench Press The triceps brachii are a triad of muscles linked to the back and side of the humerus bone that are principally responsible for the "pushing" movement during the eccentric component of the decline bench press exercise. They are the second most active muscle group by the decline bench press. The triceps are used in practically every arm exercise, and there are a variety of exercises that may be used to replace the muscle activation that would otherwise be lost if you dropped the decline bench press from your workout program. Dumbbell Triceps Extensions If the shoulder tendons aren't acclimated to the motion, the dumbbell tricep extension is a unilateral exercise that puts a lot of strain on them. As a result, it's important to do some serious upper-body stretching before doing this exercise. To complete this exercise, the exerciser will need a light dumbbell and a comfortable place to sit so that they can concentrate on their tricep activation. The exerciser will take a seat on a bench or another comfortable surface and elevate the dumbbell overhead in one hand, as if military pressing it. They'll alter their shoulders such that the arm atop it is perfectly balanced. The exerciser will bring the dumbbell behind their head by bending their arm at the elbow and keeping their shoulder – and, by extension, their back – as straight and stable as possible. To aid in stabilization, one might grab the exercising arm with their free hand if necessary. The exerciser will drop the dumbbell as far behind them as is comfortable before reversing the process and restoring the dumbbell to its original overhead position by fully extending their arm once more. A single repetition of the exercise is now complete. Cable Triceps Pushdowns Because the continual tension applied on the triceps in the pushdown position is only achievable with the assistance of a machine, the cable tricep pushdown is an exercise that can only be performed with a cable pulley machine. Keep in mind that when doing the cable tricep pushdown, your primary attention should be on your triceps; any swinging of your torso or moving of other portions of your upper body other than your arms will diminish the amount of effective muscular growth that this exercise can produce. Connect a double-headed rope handle to the machine's overhead cable attachment point. The exerciser will grip the ends in both hands and bend their arms at the elbow, bringing their hands towards their legs without bending their torso or knees. Bring the rope ends as close as possible to your lower body, effectively locking your elbow and straightening your arms. Reduce the machine's resistance if you can't perform it without using your shoulders or bending forward at the waist. Allow the tension in the pulley cable to draw your hands back to their raised position now that the initial portion of the exercise is complete, squeezing your triceps to optimize muscle fiber recruitment.
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The Ultimate Arnold Split Training Workout
 Arnold Schwarzenegger's exercises for the Mr. Olympia competition in the early 1970s were notorious for their extreme intensity. Arnold was said to need at least three different training partners at distinct exercises because no single mortal could keep up with the Champ week after week. When in preparation for the Mr. Olympia competition, Arnold would train six days a week, twice a day. He'd also train each muscle group three times a week, with 20-30 sets for each body area. FOLLOW IN THE FOOTSTEPS OF THE KING Because Arnold was the unquestioned King of Bodybuilding at the time, everyone who lifted weights and aspired to be a bodybuilder followed his methods. Everyone worked out six days a week, twice a week for each muscle group. Monday and Thursday would be chest and back, Tuesday and Friday would be legs, and Wednesday and Saturday would be shoulders and arms. Of course, Arnold and many of his contemporaries who worked out at the Gold's Gym in Venice, California, had several advantages that the average weight lifter lacked. First and foremost, he was genetically predisposed to muscle development. Second, during his contest preparation, he was utilizing performance-enhancing medications (which were allowed at the time with a doctor's prescription). As a result, the typical aspiring bodybuilder was frequently disappointed by their lack of muscular gains in comparison to the Bodybuilding Gods they idolized in the pages of muscle magazines every month. THE SYSTEM OF NAUTILUS Arnold Schwarzenegger's workout routine was diametrically opposed to Nautilus founder Arthur Jones's preaching. Jones recommended for short, hard workouts that lasted no more than 30 minutes. Rather than breaking the body down into individual muscle groups and training every day like the bodybuilders at Gold's Gym, Jones had his pupils execute only a few sets for each muscle group, as opposed to the high volume (20-30 sets) that was popular at the time. Jones boasted to the world that bodybuilding prodigy Casey Viator was a staunch supporter of the Nautilus system and built his gorgeous physique with short but intensive exercises. Casey was 19 years old when he earned the prestigious AAU Mr. America title in 1971. A bodybuilder had never previously or since won such a coveted title at such a young age. THE INVENTION OF HIGH-INTENSE-INTENSITY TRAINING When rising bodybuilding legend Mike Mentzer won the IFBB Mr. America title in 1976, he followed a similar training regimen. After the win, Mentzer shocked the bodybuilding community by sharing his training technique in a Muscle Builder Magazine interview. He claimed to train six days a week, utilizing high sets for each muscle group, exactly like everyone else. However, discouraged by his lack of development, he decided to drastically reduce the volume of his training, completing as few as 5 sets per body part and only training three times each week. The term "high-intensity training" (HIT) was coined. THE INVENTION OF HIIT WORKOUTS When Mike Mentzer won the IFBB Mr. America title five years later in 1976, he used a similar training philosophy. After winning, Mentzer shocked the bodybuilding world by disclosing his training technique in an interview with Muscle Builder Magazine. He claimed to have trained six days a week, utilizing high sets for each muscle group, exactly like everyone else. However, discouraged by his lack of development, he decided to drastically reduce the volume of his training, completing as few as 5 sets per body part and only training three times a week. HIT stands for high-intensity training. Some may wonder how often bodybuilders train out. You can workout long or hard, but not both at the same time, according to Mentzer. He compared himself to a runner. A bodybuilder who performs 20-30 sets for each muscle group is not training hard, just as you would never be able to sprint for a whole mile. He's just timing himself to get through the massive number of sets he has to complete each session. It would be impossible for him to accomplish so many sets at that intensity level if he was truly training hard. It'd be like sprinting for a mile at maximum speed. THE ROUTINE OF 3 DAYS ON, 1 DAY OFF Bodybuilders reduced their workouts throughout the 1980s and 1990s, recognizing the necessity of rest and recovery. Three days on, one day off was a popular training schedule in the 1980s, as opposed to exercising six days in a row. The extra day of rest helped the body recuperate and increase muscle growth. TRAINING WITH HIGH INTENSITY MAKES A RETURN HIT made a comeback in 1992, when Dorian Yates won the Mr. Olympia competition. Dorian followed a training routine that was quite similar to Mentzer's, training only four days a week with high intensity and low sets. As Dorian continued to win the Mr. Olympia competition and establish himself as one of the greatest bodybuilders of all time, more individuals began to follow his lead by reducing their volume and exercising less. Most bodybuilders began training each muscle group simply once a week during this time period. AN APPROACH IN WHICH THE MORE THE BETTER Bodybuilders and other aspiring physique athletes have returned to the 1970s training regimes in certain ways. Training frequency has grown, maybe as a result of the growing influence of social media, where people prefer to publicize what they are doing on a regular basis. Today, it's not uncommon to see people working out every day, often for seven days in a row. Aspiring athletes flaunt about their commitment to training by showing up at the gym every day, sometimes twice in the same day, with phrases like "killing it," "never give up," and "don't quit" hash tagged in social media posts. Muscle groups that are slow to respond are frequently targeted three times a week to help them catch up. https://www.fitnessforlive.com/ After so many swings of the pendulum in terms of Training Duration and Frequency, the question remains: which training theory is the best? Much depends on a variety of elements, including your training goals (fitness, muscular mass, and definition), as well as your personal makeup (age, recovery ability, genetic and metabolic attributes). 1. The Influence of Age Younger bodybuilders recover far more quickly than older competitors. Younger bodybuilders' tendons and muscles recover faster than older bodybuilders', therefore training each muscle group twice a week would be more beneficial to them than training each muscle group once a week. Subjecting older trainers to twice-weekly sessions for the same muscles is more demanding on their joints and tendons. 2. Intensity of Training Intensity of training is another thing to consider. When opposed to training with less resistance for more reps and volume, training with heavy weights that only allow for 6-8 repetitions puts the body under a different type of stress. More muscle tissue will be torn down as a result of the harder workout, as well as the joints and nervous system. When training this hard, it's not a good idea to train every day. However, if your goal is more fitness-oriented exercise rather than muscle-building, you will use less resistance and put less stress on the neurological system. As a result, you'll be able to train more regularly while using fewer vacation days. 3. Type of Workout It's also important to consider the type of workouts you do. Workouts aimed at burning body fat, increasing endurance, and improving general fitness will be completed faster and with fewer rest times. The emphasis is on exercising hard by working rapidly in order to increase endurance and muscle development. However, if you want to get huge and strong, you'll need to take the opposite strategy. More resistance with fewer repetitions necessitates a full-throttle approach, akin to that of a sprinter versus a long-distance runner. Muscle development occurs when the muscles are pushed to handle heavier weights with maximum effort. This also puts additional strain on the nervous system, needing more rest and recuperation time.https://www.fitnessforlive.com/2022/06/the-ultimate-arnold-split-training.html