25 Jan
Blog

MSI GE76 Raider review: Alder Lake and RTX 3080 Ti dominate

msi ge76 raider review 02

MSI GE76 Raider

RRP $3,999.00

"The MSI GE76 Raider is an old-school gaming laptop with new-school PC parts."

benefits

  • Fantastic gaming performance

  • Super fast video editing

  • Many ports

  • 1080p webcam

  • MUX switch included

  • Good thermals

disadvantage

  • thick and heavy

  • Bad touchpad

  • Low battery life

The MSI GE76 Raider is a very conventional gaming laptop. It's bulky. it's fat It's not something you would take with you to work.

But beneath the surface, this gaming laptop offers a small taste of the next generation of gaming components, including the new Intel Core i9-12900HK and the Nvidia RTX 3080 Ti. These top-of-the-line PC parts show just how good PC gaming is in the year 2022 can be – despite some hurdles that this particular gaming laptop puts in their way.

draft

This gaming laptop has some high-end components inside, but you wouldn't recognize it from the outside. The latest version of the MSI GE76 Raider doesn't offer anything new on the outside. It's still a massive 17-inch laptop that weighs 6.4 pounds and is over an inch thick.

It's an old-school gaming laptop, even down to the aggressive vents and gamery design language. If you want something more modern and sleek, you'll have to go for the MSI GS66 Stealth, Razer Blade, or a number of other options.

My device comes in a toned down “Titanium Blue” color that is barely black. The screen is accented by angled edges on the lid and a beefy chin that sits beneath the 16:9 aspect ratio screen.

The soft glow of the light strip brings color to your desk.

But being fit and stylish isn't the motto of this laptop. Instead, it's all about practicality. Convenient ports, a big screen and, of course, unbridled power.

The only interesting thing, however, is the light bar on the front. Laying down on the keyboard deck and along the front, the soft glow of the light bar neatly splashes some color on your desk. It's fully customizable within the SteelSeries GG app, as is the per-key RGB keyboard. None of this is new in this year's model, but it's a nice touch nonetheless.

power

The MSI GE76 Raider has two brand new components inside: the Core i9-12900HK and the RTX 3080 Ti. Intel's latest flagship processor in particular brings a lot of expectations. With the recent rise of AMD, especially in the laptop space, even premium gaming laptops are offering the Ryzen 9 5900HX as an option.

We have a separate Alder Lake mobile review that details processor performance and even a breakdown of the new video editing improvements. Suffice it to say that Intel's new 14-core chip looks extremely impressive. As can be seen in the chart below, we see massive gains in both single-core and multi-core performance compared to the last-gen Ryzen 9 5900HX and Core i9-11950H. These are far better than a normal generation jump.

MSI GE76 Raider (Core i9-12900HK) Asus VivoBook Pro 16X (Ryzen 9 5900HX) HP ZBook Studio G8 (Core i9-11950H) MacBook Pro 16 (M1 Pro)
Cinebench R23 (single / multi) 1872 / 16388 1486 / 11478 1594 / 11788 1531/ 12343
Geekbench 5 (single / multi) 1855 / 13428 1544 / 8299 1637 / 9139 1773 / 12605
PC Mark 10 7691 6287 6432 n / A
Handbrake (lower is better) 72 seconds 90 seconds 89 seconds 95 seconds

Synthetic benchmarks aside, the MSI GE76 Raider is a powerful video editing engine. It's the highest-scoring Windows laptop in Pugetbench's Adobe Premiere Pro benchmark, and it even comes remarkably close to the M1 Max MacBook Pro. However, performance alone doesn't necessarily make the MSI GE76 Raider a great video editing machine – more on the display later. In terms of raw performance, it's way ahead of the competition.

Of course, gaming performance is what this laptop is designed for. The fantastic single-core performance also helps with gaming, which is fantastic. These are easily the best frame rates we've seen in our gaming tests on laptops. Of course, most of this improvement can be attributed to the new RTX 3080 Ti, but CPU-heavy games like Assassin's Creed Valhalla and Civilization VI will certainly benefit from the Core i9-12900HK as well.

MSI GE76 Raider (RTX 3080 Ti) Lenovo Legion 5 Pro (RTX 3070) MSI GS66 Stealth (RTX 3080) Asus ROG Strix G15 (RX6800M)
3DMark Time Spy 12421 9175 9097 10504
Fourteen days 143 fps 101 fps 140 fps 108 fps
Assassin's Creed Valhalla 93 fps 61 fps 70 fps 77 fps
Civilization VI 169 fps 114 fps 149 fps 150 fps
Battlefield V 152 fps 73 fps 117 fps 109 fps

MSI says it can deliver a total of 220 watts of power to the CPU and GPU, which is 25 watts ahead of other similar competitors.

As always, it's difficult to compare apples to apples to laptops. Interestingly, the GE76 Raider with the RTX 3080 Ti doesn't have that much of an advantage over the RTX 3080 machine in the more GPU-dependent games. Frame rates in Fortnite were quite similar to what was the case in Battlefield V. This could indicate that the CPU is wielding some weight.

I also tested the MSI GE76 Raider in Rise of the Tomb Raider to compare it directly to the MacBook Pro. In the game's built-in benchmark, it averaged 142 fps at the highest settings of 1080p. That's pretty good compared to the 84 fps (frames per second) I got while testing the M1 Max MacBook Pro.

All of these tests were run at 1080p with maximum graphics settings and Balanced performance settings. Confusingly, MSI comes with "Gaming Mode" turned on by default, which automatically switches to the very loud "Extreme Performance" setting when a game boots up. This maximizes fan speeds, but in the games I tested, switching between these performance profiles only impacts frame rates by a percentage point or two.

MSI also offers a discrete-only mode. The laptop ships in hybrid mode, also known as Nvidia Optimus, which activates the MUX switch. Discrete-only mode offers even better frame rates in GPU-bound games. For example, in Battlefield V, switching to Discrete Only mode resulted in a 9% increase in framerate. However, it shortens battery life drastically.

During the tests, the game mastered its thermals excellently. Both surface and internal temperatures remained cool throughout, and that's thanks to the "phase-changing" Liquid Metal Pad, which prevents crystallization of the thermal conductor. MSI says this delivers 10% better performance than its competitors. I can't prove that until I test other 12th Gen Intel laptops with the RTX 3080 Ti.

specifications and price

The exact model I checked is not currently for sale. According to MSI, it's worth around $4,000 and comes with the highest-end GPU and CPU, 32GB of DDR5 RAM, and 2TB of storage.

However, the MSI GE76 Raider starts at just $1,599 for its base configuration. You still get one of Intel's new 12th Gen processors, the Core i7-12700H, but only an RTX 3060 for graphics. It also features a 1080p 144Hz screen, 16GB of DDR4 RAM and a TB SSD.

Prices increase dramatically from there, topping it off with the $4,199 4K 120Hz model.

In a way, that means the MSI GE76 chassis is built with mid-range design sensibilities, despite its ability to be configured up to $4,000+.

display

The MSI GE76 Raider uses a 1920 x 1080p resolution panel paired with a 360Hz refresh rate. These have become the go-to choice for super-fast 1080p gaming lately, but it's still not a great choice for the average gamer . Only in the lightest games can you achieve frame rates that exceed 300 fps. If you are not a professional CS:GO or Rocket League player, you may not be able to tell the difference.

So if you're spending thousands of dollars on a premium gaming laptop, I usually recommend a device with a 1440p resolution or QHD+, both of which are upgrade options for the MSI GE76 Raider. That's especially true for larger displays like this 17.3-inch panel. In fact, MSI charges the same price of $2,999 for a 1440p 240Hz model as for a 1080p 360Hz model.

It remains one of the few gaming laptops that gets the bump in to a 1080p webcam.

The higher resolution would also make sense outside of gaming, considering how fast the MSI GE76 Raider is in video and photo editing. But the low resolution and matte finish aren't ideal outside of gaming, and neither is the color saturation. 100% sRGB and 79% AdobeRGB is good for a gaming laptop but doesn't do justice to professional content creators.

As for the rest of the panel, the GE76 Raider gets the job done. Contrast is solid at 1000:1 and the screen is well calibrated with a Delta-E of 1.09. It tops out at 273 nits, which is a bit under the 300 mark that we like to see. It's not a big deal as the matte finish eliminates reflections and glare. Still, this is a laptop and you can move it from place to place in your house.

cam

There is also a 1080p webcam above the display. The GE76 Raider remains one of the few gaming laptops to make the jump from 720p to 1080p, and the quality is noticeably better.

Unfortunately, the GE76 Raider does not include biometric security. No IR camera or fingerprint reader.

ports and connectivity

The MSI GS76 Raider has ports on both sides of the chassis and along the back – and the options are pretty much anything you can think of. On the left side you have USB-A 3.2 Gen 2, USB-C 3.2 / DisplayPort and a headphone jack. On the right side you get two USB-A 3.2 Gen 1 for accessories and a full-size SD card slot.

On the back you'll find USB-C Thunderbolt 4, Mini-DisplayPort (haven't seen one of those in a while), HDMI 2.1, Ethernet jack and power plug.

It also comes with a Killer Wi-Fi 6E card and Bluetooth 5.2 for wireless connectivity.

keyboard and touchpad

Both the keyboard and the touchpad were a disappointment. Being a gaming laptop is no excuse for feeling cheap. Let's not forget: this laptop costs well over $2,000 in most configurations.

The keyboard is full-size, which means it includes a number pad and full-size arrow keys. The layout is pleasant, but I found the keystrokes to be a bit too soft. They're squishy and feel imprecise, but I got used to them over a couple of days.

The per-key RGB backlighting is decent, though, and customization is done via the SteelSeries GG app.

The touchpad is where I have a bigger problem. It's not as big as that of the MSI GS66 Stealth and feels choppy. The click mechanism also feels too loose. With this laptop, you'll want to use a mouse most of the time. That's an obvious statement in gaming, but it's a nuisance in other work.

battery life

This laptop struggles with battery life. But that doesn't surprise anyone. Between the 17-inch screen and the power-hungry RTX 3080 Ti, I didn't expect to get much out of it.

Despite my lowered expectations, the MSI GE76 Raider still managed to disappoint in this regard. But three hours and 40 minutes? That's a shame. And that's just for simple web surfing. You can't safely spend much time away from the wall, and that limits this laptop's ability to serve as a work laptop.

It has a 99.9 watt-hour battery, which is the largest you can legally take on a plane. Unfortunately, even with the Nvidia Optimus turned on, you won't get more than a few hours. To be fair, other great gaming laptops like the HP Victus 16. For a gaming laptop with better battery life, check out the Lenovo Legion 5 Pro, Razer Blade 15, or the MSI GS66 Stealth.

Our opinion

On the outside, the MSI GE76 Raider is a blast from the past. Inside, it's a glimpse into the future. These are some powerful components, and the result is incredibly good performance. While the MSI GE76 Raider isn't my favorite gaming laptop with this CPU and GPU duo, I can't deny how well it performs.

Are there alternatives?

Many of the latest gaming laptops in 2022 will use the same combination of graphics cards and processors. However, I haven't tested many of them. Laptops similar to the GE76 Raider include the Alienware m17, ROG Strix G17, Razer Blade 17, and many more.

How long it will take?

Gaming laptops typically last around four or five years. It may last longer if your usage is not that heavy. The MSI GE76 Raider should future-proof you for some generations of processors and graphics cards. Even the heaviest games play well on it and the build quality is solid.

MSI offers a one-year limited warranty on its laptops as standard, although that depends on the retailer you're picking it up from.

should you buy this

Yes, but be aware of what you're getting yourself into. This is a laptop that puts performance first and doesn't care about the subtleties.

Editor's Recommendations



24 Jan
Blog

Guide To Get Rid Of Stubborn Chest Fats

Do you think medication and a balanced diet can keep you fit? No, breast fat removal is just as important. It can be seen that doctors also suggest breast fat removal exercises, and the exercises to go with it get rid of breast fat should only be performed with medical permission.

Losing breast fat is equivalent to losing fat from any other part of the body. You don't need any equipment or weights to lose breast fat and you can do it all by yourself at home. Getting rid of chest fat can be done through special chest workouts.

How to get rid of chest fat through exercises in men

1. The incline push-up

Push-ups are the best exercise to build chest muscles. Tighten and tighten the upper body get rid of breast fat, Push-ups are the most effective exercises. To focus on your chest area, it's a good idea to do incline push-ups instead of simple push-ups.

2. Bench press

The bench press using a bar is the best way to do this get rid of breast fat Weightlifting can increase your risk of injury, but bench pressing does not. Because of this, one must ensure that one is properly guided by the instructor or trainer when performing this exercise.

3. Dumbbell Press

It's another workout that can be done to effectively trim your chest fat. A dumbbell is required for this exercise. Before purchasing a dumbbell weight, be sure to speak to your trainer, who will recommend the best weights based on your body weight, fitness level, and goals.

4. Overhead barbell exercise

It's an exercise to chisel away at our excess fat that's clinging to your chest area. These are devices known as barbells. Before you start exercising, be sure to consult your fitness trainer. It can be disadvantageous for beginners because the loads are different. These loads are to be expected and, if done incorrectly, will have a major impact on the body.

How to get rid of breast fat through exercises in women

1. Run

It's an expert-recommended workout to reduce chest fat over time. It helps trim fat over time. All you need to start a running workout are running shoes and gear. It increases heart rate and burns fat quickly. It is the best way to get rid of breast fat in less than a week.

2. Swimming

It is a low-impact exercise for women to reduce excess breast fat. Swimming is fun and fun. As you perform this exercise, both your arms and legs will be engaged, and not only will you carve away the fat, but you'll also tone the area. By performing different movements, you can build your chest muscles. As a beginner, your swimming instructor will guide you through each stroke.

3. Dip on parallel bars

They are a form of exercise that can be done at home get rid of

breast fat in the lower part. They attack arms, chest, back and shoulders. While performing a parallel bars dip, you will need a set of parallel bars. These bars should be pressed firmly to the ground. Loose placement of these bars can cause injury. The effective way to do this exercise correctly is to lean slightly forward while doing the dip. It engages in the chest area.

4. Wide-grip push-ups

It's a manageable exercise, although it sounds complicated. It's not a basic variation of the push-up. It makes your chest muscles work harder. The more your pecs work out, the more fat you burn in your chest area. It is one of the best ways to get rid of breast fat.

The final result

Body fat and breast fat are very stubborn to remove. Pick the wrong workout get rid of excess breast fat can have a negative effect on your body. Effective and efficient exercise can create good circulation and speed up your fat loss. Fat loss doesn't always go hand in hand with exercise. You should be physically active, eat a balanced diet and exercise. Exercise, physical activity and a balanced diet are the three factors that will help you lose the accumulated fat around your chest in a very short time.

Frequently Asked Questions (FAQs)

1. What are the main causes of breast fat?

The main cause of breast fat is gynecomastia.

2. What are the risks associated with breast fat?

The risk factors for breast fat are age, hormonal imbalances and obesity.

3. What can cause breast fat to increase?

Malnutrition, ulcerative colitis and cirrhosis of the liver can lead to a huge increase in breast fat.

24 Jan
Blog

How to Properly Program recovery for Your Athletes

For several years I racked my brains at four different universities to find the ultimate training plan. Regardless of a specific sport, I looked for the most logical means of addressing all sportingly desirable goals:

How can all of this be tackled with limited training time, unmotivated athletes and limited resources?

Programming is more than sets and repetitions

Let's break these goals down into their basic requirements:

  • There must be a well-planned program that appeals to the desired qualities.
  • There must be an overload effect due to the applied voltage.
  • Time must be allowed for proper nutrition and healing to adjust to this overuse stress.
  • The plan must be progressive, increasing overload over time as the body adjusts to existing levels.

So far, so good. However, Recovery can throw a wrench into the job. If training isn't given as much attention as training itself, overtraining can rear its ugly head and leave you with athletes who have:

  • Difficulty progressing in training
  • Increased potential for injury
  • Increased risk of disease
  • Decreased performance in competition
  • Apathy towards training

in summary, a lack of adequate recovery or too much training volume destroys everything else you're trying to do.

Recovery factors to consider

Let's consider some other factors in programming to ensure proper recovery:

  • Educational components are typically scheduled within the five-day college-level work week.
  • The overload imposed must be severe enough to create stress on the system(s).
  • Energy is required to handle this overload and then recover from it. Many coaches forget this second part.
  • Athletes also have other daily commitments and are usually on their own when it comes to proper nutrition and rest (sleep) habits.

Adequate recovery from strenuous exercise does not necessarily equate to a 24-hour day or a 5-day work week. The larger the workload, the longer the recovery time required. Dig a deep hole and it will take longer to fill. Energy stores are depleted that need to be replenished; Muscle tissue becomes damaged that needs to be repaired.

When multiple adaptive responses are desired from a body (e.g., strength, endurance, speed) an even more logical planning of training loads is required. The athlete does not go into a closet at noon, pull out a new body and throw the tired one in the laundry basket. It is the same body that must cope with all the loads imposed that day until it is time to recover. There is some overlap here, as some training components address multiple qualities at once. For example, increased muscle strength can lead to improved running speed, all other factors being equal.

A man pours water from a water bottle over his headVK Studio/Shutterstock

Even the average Joe who sits at a desk all day needs to recover from a less than strenuous lifestyle to do this day in and day out. How much more so, your stubborn athletes?

And recovery isn't just day-to-day. How long do your athletes rest between sets? Between interval runs, flexibility exercises and speed exercises? What work-recovery ratios are required? Besides, what about two a day? Are you planning strength training and conditioning on the same day? Speed ​​work on a leg strength day? Which to address first?

Suppose your athletes have a full body fatigue after a Monday workout. What to do on Tuesday? Complete rest? But wait, there are only three days left to accommodate more strength training, endurance running, speed training, etc. Help!

Programming tips to ensure recovery

No panic. Keep in mind that rival State U's strength and conditioning coach is dealing with the same dilemma. We know that rest days are just as important as work days and that all components of training consume energy and create a need for recovery.

Take advantage of this overlapping of training components. Performing speed and agility exercises creates fatigue (a conditioning effect). Leg strengthening exercises in the weight room indirectly support running speed and help prevent injuries.

Don't be afraid to take what the calendar gives you. It's okay (and necessary) to occasionally schedule full rest days during the training week. You give your athletes a chance to attend to their academic commitments, and a day off can generate more enthusiasm when returning to training. Use the planned school holidays (i.e. spring and mid-term breaks) to get things moving. In the off-season, you can challenge your athletes with more volume, and the net positive effects carry over into the competition season when volume needs to be reduced in preparation for game day.

Example training plans for planned recovery

I recommend a maximum training segment duration of 8-10 weeks. Below are some sample 10-week off-season training plans. broken down by stress level and recovery time. I designed two traditional and three non-traditional schedules for five days a week and one non-traditional approach for seven days a week. Strength training (ST) is any exercise in the weight room. Conditioning (Cond.) would include any interval running, flexibility exercise, or speed exercise.

Traditional Five Day Plan #1

  • Number of strength training units: 40 (20 each upper and lower body)
  • Number of conditioning sessions: 25
  • Total number of practice sessions: 65
  • Total number of rest days: 25
  • Ratio of actual working days to total rest days: 45:25

Traditional Five Day Plan #2

  • Number of strength training sessions: 30
  • Number of conditioning sessions: 25
  • Total number of practice sessions: 55
  • Total number of rest days: 20
  • Ratio of actual working days to total rest days: 50:20

Non-Traditional Five-Day Plan #1

  • Number of strength training sessions: 20
  • Number of conditioning sessions: 20
  • Total number of practice sessions: 40
  • Total number of rest days: 30
  • Ratio of actual working days to total rest days: 40:30

Non-Traditional Five-Day Plan #2

  • Number of strength training units: 30 (15 each upper and lower body)
  • Number of conditioning sessions: 15
  • Total number of practice sessions: 45
  • Total number of rest days: 40
  • Ratio of actual working days to total rest days: 30:40

Non-Traditional Five-Day Plan #3

Non-Traditional Five-Day Plan #3

  • Number of strength training sessions: 15
  • Number of conditioning sessions: 15
  • Total number of practice sessions: 30
  • Total number of rest days: 40
  • Ratio of actual working days to total rest days: 30:40

Non-traditional seven-day plan

  • Number of strength training sessions: 18
  • Number of conditioning sessions: 17
  • Total number of practice sessions: 35
  • Total number of rest days: 35
  • Ratio of actual working days to total rest days: 35:35

Comparison and discussion of the training plan

plan comparison

If 10 sessions of quality strength and conditioning training result in good progress, Imagine the results possible with the number of exposures offered in the above non-traditional training formats, especially coupled with a greater number of rest days.

For example, the 15 upper body and 15 lower body strength sessions in the second non-traditional plan are ample opportunities to induce strength gains in a single off-season period. Also, 15 workouts are more than enough to increase cardiorespiratory fitness. Note that there are 40 full rest days scheduled here to facilitate recovery from the 30 days of actual training, making this a solid training plan.

The 7-day example uses 18 total-body strength training sessions and 17 conditioning sessions coupled with 35 full days of rest. Again, a more than adequate number of training loads with plenty of built-in recovery time to allow for optimal adaptation.

Compare these with the traditional examples. In the first 40 strength sessions and 25 conditioning loads, but only 25 full rest days in the 70-day plan. Overtraining may be more likely here. Similarly – and possibly quite worse than #1 – example #2 is characterized by 30 total body strength sessions, 25 conditioning sessions, but only 20 full rest days.

More is not always better when it comes to physical training. Properly planned overloads in the weight room and on the track must be logically spaced out over a training period, along with built-in recovery days. Train your athletes hard, but also train them smart.

Featured Image: VK Studio/Shutterstock

23 Jan
Blog

Spiderman Planks: A Full-Body Workout To Promote Maximum Benefits!

the Spiderman plank is a body mass exercise responsible for strengthening your entire core, abs, triceps, shoulders, glutes and obliques. They're known for being a great cardio workout while helping your heart pump better. By adding this exercise to your workout routine, you can burn a lot of calories, which leads to a reduction in body weight. It also helps promote better body balance and build good posture. They are known as intense core exercises that help relieve a lot of stress. They also help build flexibility in your thighs and hips. This exercise is also responsible for toning your abs and strengthening your arms and back. Therefore, this exercise is known as a full body exercise.

Given below is the perfect guide on Spiderman Planks efficiently in order to achieve the maximum benefit.

How To Beat The Performance Of Spiderman Planks:

directions:

1. Start by standing hip-width apart and with your elbows under your shoulders. Remember to compress your glutes and engage your core. Keep your neck aligned with your spine. This is your starting position.

2. Now bend your right leg to bring your right knee closer to your right elbow. This should be accomplished by keeping your hips as upright as possible.

3. Now pause for a moment and return to the starting position.

4. Repeat the same movement with your left side.

Things to note:

1. Always keep your back upright when doing this exercise.

2. Remember to keep your pelvis retracted.

3. Bring your knee as close to your elbow as possible, but keep it off the floor.

4. Push your belly button into your spine.

5. Remember to inhale as you return to the starting position.

Variations:

1. If you want to make it easier:

(a) If you find it difficult to maintain proper form, you can always start by lifting one foot a few inches off the floor.

(i) Start with a forearm plank first, lifting one foot off the floor for a few seconds.

(ii) Then return to the original position and repeat the same with your other foot.

(b) If you want to make your Spiderman planks easier, you can always start with your hands instead of your forearms.

(i) Begin by assuming a high plank position and instead of your forearms, your hands should be under your elbows. Then your elbows should be under your shoulders.

(ii) Then you should do the exercise as it should be.

2. If you want to make this exercise harder:

When you have surpassed the traditional Spiderman plank, feel free to try the more complex version of this exercise. You can do this by adding some upper body work (a Spiderman plank push up).

(i) Begin by maintaining a high plank position.

(ii) Now bringing your knee as close to your elbow as possible, bend down to do a push-up.

(iii) Then push back up to your starting high plank position and switch to the next foot.

Frequently asked Questions:

1. How many Spiderman planks should I do?

You should do 10-15 reps of Spiderman Planks on each side. Try to devote at least 30 seconds to each leg.

2. How many calories does Spiderman Plank burn?

Spiderman planks burn about 2-5 calories per minute. This depends on your body weight.

3. What is Spiderman Planks good for?

Spiderman planks are beneficial for maintaining good posture and improving stability. They are responsible for burning lots of calories and promoting better body balance. They are also known to reduce your stress to a great extent. Therefore, adding Spiderman planks to your workout routine can prove to be very beneficial.

4. What Muscles Do Spiderman Planks Work?

The Spiderman Plank works your entire core, abs, glutes, triceps, shoulders and obliques.

5. Are Spiderman Planks a full body workout?

Yes, Spiderman Planks are a full body exercise.

23 Jan
Blog

How to do Hip thrusts with Safety & Precautions

The hip thrust has gained popularity in the fitness industry due to a greater awareness of how strong glutes affect almost every facet of life, including athletic and fitness performance.

By stimulating the hamstrings and glutes, the Hip Thruster helps improve hip extension. When you go from a bent position (where your hips are lower or behind your shoulders and knees) to a fully extended position (where your hips, shoulders, and knees are all in line), your hips expand.

Which muscles are trained?

The glutes, including the gluteus maximus and gluteus median, and hamstrings are primarily engaged by the hip thrust action. Your quadriceps, core, and hip adductors will all be put to the test.

Services

There are a few compelling reasons why the hip thruster is quickly becoming a staple of leg day at the gym.

  1. Generates more power

The hip extensors are essential muscles for everyday activities like walking, standing, and climbing stairs. However, these muscles are also necessary for power generation to achieve optimal athletic performance. Standing exercises like squats, lunges, and deadlifts are popular among those looking to strengthen their hip muscles.

For athletes who need to generate speed, this can be very important.

What is the best way to perform a hip thrust?

To perform a hip thrust, follow these steps:

  1. Lean on an elevated surface (can be a bench) with your knees bent and feet flat on the floor.
  2. Your feet should be about shoulder width apart and the bench should hit just below your shoulder blades.
  3. Your elbows can rest on the bench.
  4. Push through your heels and keep your chin tucked in until your thighs are parallel to the floor – your legs should form a 90 degree angle.
  5. Return to the beginning by squeezing your glutes at the top.

Points to note

If you're a beginner, do three sets of 12 reps and gradually increase the bodyweight to 20 reps.

After that, try a single-legged version, or safely add weight to the exercise with a barbell, plate, or dumbbell—more on that below.

How is it different from glute bridges?

Hip thrusts and glute bridges are comparable exercises, but they are not interchangeable. While the action is similar, glute bridges are performed off the floor and focus more on the quads and less on the hamstrings than hip thrusts.

Add to level

Once you've mastered the bodyweight hip thrust, you should increase the resistance in the following ways:

Challenge 1: Use dumbbell

Gently place a dumbbell or plate weight on your hip bones while pressing.

Challenge: Use barbell

You can simply roll olympic size plates over your feet if you are using an olympic size plate barbell.

Challenge 3: Using Resistance Bands

Tie a resistance band around your thigh and foot.

Challenge 4: On one leg

Keep one leg straight off the ground while doing hip thrusts with one leg.

Hip thrusts to warm up

Aside from the benefits of training customization, the hip thrust is an excellent warm-up and cool-down action. To prepare the body for proper hip extension, the hip thrust can be performed with your own body weight and at a lower intensity. You can even do this at the end of a workout to burn those glutes even more.

Precautions and Safety

Before using the Hip Thruster, anyone with back or hip problems should consult their doctor. Changes or replacement workouts may be suggested by your treating physician.

Next, with this exercise, be extra careful not to overextend your spine. When learning the technique, it's a good idea to work with a trainer or have a buddy observe your form to make sure the chest isn't bulging and creating too much curvature in the lower spine.

22 Jan
Blog

Wyze Scale S review: Highly functional and affordable

The Wyze Scale S provides numerous health metrics at every weigh-in.

Wyze Scale S review: Highly functional and affordable

RRP $18.99

"The Wyze Smart Scale S offers a full range of health-related metrics at an affordable price."

benefits

  • Payable

  • Easy to use and set up

  • Tracks a variety of health information

  • Allows multiple user profiles

disadvantage

  • Only works with a few third-party applications

  • Does not always record measurements

It's January and that means thousands of people are trying again to reach their goal weight. It also means that Libra isn't always your friend. After a strict diet, waking up before dawn to go for a run, and all the other steps you take to shed those pounds, you step on the scale hoping you've shed a few numbers.

The problem is that exercising isn't just about weight loss — you're building muscle at the same time, and muscle weighs a lot more than fat. Did you know that a bodybuilder can technically be "overweight" despite being in better physical shape than 90% of other people?

The Wyze Scale S provides numerous health metrics at every weigh-in.

The Wyze Scale S can help you more accurately measure your actual body composition, not just your weight. I tried it for a couple of weeks.

More than just a scale

As with most smart scales, the Wyze Scale S requires you to stand barefoot on its four sensor points. It takes several seconds before you get a display that not only shows you your weight, but also your body mass index (BMI) and muscle mass. This is the standard tariff for most smart scales, but the Wyze Scale S takes it a step further with a lot more information, including:

  • body fat
  • muscle mass
  • body water
  • lean body mass
  • bone mass
  • protein
  • visceral fat
  • BMR
  • metabolic age

The scale provides an incredibly detailed breakdown of key readings about your body. But while this information is useful, it's also not entirely accurate. These measurements are all estimates based on algorithms. You would need an actual medical device to give you accurate readings of this information, but the Wyze Scale S can give you a rough idea of ​​your current fitness level.

Every time you step on the scale, your numbers are automatically recorded in the app (assuming your phone is within Bluetooth range). The app creates a graph of your weight history over time.

You would need an actual medical device to give you accurate readings of this information, but the Wyze Scale S can give you a rough idea of ​​your current fitness level.

When you select body fat, muscle mass, or another metric, it explains what each term means and also shows your own measurements on a color-coded chart. It shows where you are on the chart using terms like average, below average, or above average, which is helpful when you're not exactly sure what the numbers mean or what a healthy range is.

The features don't just stop at the scale, however. The app itself also includes some useful tools – like the ability to measure your heart rate. The way it does that is kind of interesting too. You will be prompted to cover your phone's rear camera with one finger and then cup the phone with your other hand so that the light reflects towards your finger.

The Wyze Scale S companion app automatically tracks your weight every time you step on the scale.

Your phone's camera measures the pulsation under your skin and is fairly accurate. I tested it with a high-end fitness tracker at the same time and got the same result. If you want to quickly check your heart rate during a workout (and the old method of pinching your fingers to your neck and counting just doesn't work for you), the Wyze app can pull through in a snap.

However, in my opinion the best feature is the pet/kid mode. Have you ever wondered how much your pet weighs? This mode allows you to step on the scale empty-handed, then step on the scale with your pet and calculate the difference in weight, giving you an accurate measurement for your pet (or child).

Spoilers: My chunky cat weighed 14.9 pounds and strongly refused to be weighed.

If you want to quickly check your heart rate during a workout, the Wyze app can come through in no time.

The main problem I've encountered with smart scales is that they tend to focus on a single user. The Wyze Scale S allows you to have more than a single user and track each one's measurements separately. You can also set up a guest measurement if someone wants to weigh themselves without affecting your tracking.

setup and installation

Setting up and working with the Wyze Scale S was as easy as pulling it out of the box and connecting it via the app. The only real requirement is that you place the scale on a hard surface. Carpet interferes with the sensors, so you'll need to place it on tile or hardwood for it to work properly.

I have found that weight measurements are not recorded correctly if your phone is too far from the scale. If I left my phone in the living room and stepped on the scale in the bathroom (about 25 feet away), it didn't record the measurement on the app.

There are a few additional options available to you in the app. For example, you can set a specific weight goal to work towards. This will appear every time you open the app. You can also choose to display weight in imperial or metric units, and you can authorize Wyze to work with third-party apps like Apple Health and Fitbit. Those are the only two options I've found, which is a bit disappointing – I'd have liked to see the inclusion of other big fitness trackers like Garmin.

The Wyze Scale S has a reflective surface that captures footprint.

You can export your health metrics to your email for a specific week, month, year or any other time period. If you keep records or use the measurements for medical purposes, this can be useful information for your doctor.

Our opinion

The Wyze Scale S strikes an excellent balance between affordability and functionality. It even has an athlete mode for those who train more than 10 hours a week for more accurate tracking. It's one of the best smart scales I've worked with and has become my favorite way of measuring myself.

Is there a better alternative?

For the price, the Wyze Scale S is hard to beat. At around $20, you won't find a more functional scale. If you want more functionality with a far greater selection of fitness apps, Withings Body+ offers 100+ different apps and integrations for $100.

How long it will take?

This is a scale, so it gets a bit abused. Between kicks, accidental kicks and bumps against the wall, you can expect the Wyze Scale S to take a little damage here and there – but it's well made and comes with a one-year warranty from date of purchase. I expect it will last for many years with proper care.

should you buy it

Yes, without a doubt. If you're looking for a smart scale to help you track your fitness goals, you can't go wrong at this price point.

Editor's Recommendations



22 Jan
Blog

Everything You Need To Know About Lucid Dreaming

A lucid dream is a dream in which the dreamer is very aware of what they are dreaming. During dreaming, the dreamer controls the dream characters, the narrative, and the environment. It is a type of dream where the person remains conscious while dreaming. People have reported that lucid dreaming is very vivid and realistic.

Movies like Inception have made lucid dreaming very popular. It features dream crafters giving the ability to control and shape the content of dreams. This manipulation of dream content may seem impossible in real life. But that doesn't mean they're absent. Several people experience lucid dreams, and some of them can control their content.

When does a lucid dream occur?

It is typically seen that most lucid dreams occur due to REM (Rapid Eye Movement) sleep. Some people have spontaneous dreams, while others practice lucid dreaming. The degree of influence of such dreams varies from person to person. Some people wake up immediately after realizing they have been dreaming, while others manipulate their actions during the dream.

Researchers state that the maximum number of lucid dreamers can change their content within the dream at their will. Some make it pleasant while others make it tragic. It depends on the dreamer how he wants his dream to be.

Applications of lucid dreaming

Lucid dreaming is an attractive and also intriguing prospect. A dreamer can have full control over the content of the dream and change it according to their needs, it's really amazing. In addition, it is like an addition of magic touch to dreams. The experience of lucid dreaming is therapeutic.

As noted by an Australian researcher, the main use of lucid dreaming is to treat nightmares. Especially the nightmares that occur daily. Such recurring nightmares can have a tremendous impact on the affected person's quality of life. People who have such experiences train themselves to lucid dream to avoid recurring nightmares.

The researchers say that if a person wants to get rid of such recurring nightmares, it is best to use lucid dreaming. Through this dream therapy, they will be able to control themselves or the content of the nightmare and change it according to their pleasurable needs.

They also say that some people pick up superpowers or special abilities in their dreams to fight their enemy during a nightmare. Superpowers such as flying with a cape or attempting to escape are intended to awaken people from their dreams. In addition, lucid dreaming helps people deal with phobias such as fear of flying or fear of spiders.

For a better understanding, let's look at an example. For example, a person has a phobia of heights, then while lucid dreaming, they become exposed to that phobia themselves. You find yourself at the top of a mountain and you feel great about it. Lucid dreaming subconsciously helps to overcome people's various phobias and fears.

During lucid dreaming, the things that happen give a realistic approach but are not uncertain since it is a dream. During lucid dreaming, the dreamer knows they are in a virtual reality world where they are virtually safe. So explore your phobias without fear.

Lucid dreaming as a creative activity

Lucid dreaming is very attractive to humans as it is an unusual form of entertainment. It seems as if the dreamer experiences his phobias in a virtual reality place. An experienced lucid dreamer may be able to go on an adventure and talk to people they may not be able to interact with in real life.

Lucid dreaming is even done by people for fun and makes them much happier when they wake up. According to a survey, people say that lucid dreaming was a fun activity for them as it allowed them to experience activities like storytelling and video games. People become so immersed in it that they shape the content of the dream according to their needs.

Techniques for lucid dreaming

People employ several techniques for lucid dreaming. The Australian researcher conducted the efficiencies of three popular techniques. The first technique is known as reality testing and this particular technique involves checking if the person is dreaming both in real life and during the dream.

Another technique is known as waking up to bed. In this particular technique, an alarm is set to wake the person up after 5 to 6 hours of sleep. Once the person is awake, they should focus on staying awake before falling asleep again. It immediately puts the person into a deep sleep. During deep sleep, the person experiences lucid dreaming.

Lucid dreaming can also be done through mnemonic induction. It's another technique that requires a lot of practice and training to perform. While using this technique, the person must repeat, "Tonight I will realize that I am dreaming." This must be done just before bedtime.

concerns and risks

One of the main concerns of people who engage in lucid dreaming is that they might get stuck in the dream. It will be very difficult for the person to wake up. But researchers say it's unlikely to happen. They state that people can only sleep for a set amount of time. So they are unlikely to get stuck in the dream.

The main concern researchers have about lucid dreaming is that whatever dream the person is thinking about, they only get a certain amount of sleep to dream each night. A few things can help improve sleep, but sustainability cannot be guaranteed.

People are looking for information about how lucid dreaming can affect people at risk, particularly those who have experienced dissociation. Some people are even concerned about lucid dreaming and psychological sleep-wake boundaries. People need to consider their area of ​​interest to achieve lucid dreaming and what they expect from it. Lucid dreaming gives the dreamer the power to manipulate the content of dreams according to their whims and will. They can make it pleasant or tragic or anything they want.

The final result

People who find it easy to lucid dream don't regularly recall their dreams. Lucid dreaming is the best option for people who want to explore their dreams and manipulate their content according to their needs. It is a form of meditation and mindfulness that trains people to become self-aware. In addition, lucid dreaming helps those people who want to overcome their phobias at least once in their lifetime to achieve them.

Frequently Asked Questions (FAQ)

1. What makes lucid dreaming fun?

Lucid dreaming gives the dreamer the power to manipulate the content of dreams according to their whims and will. They can make it pleasant or tragic or anything they want.

2. Why is lucid dreaming safe even when exposed to phobias?

During lucid dreaming, the things that happen give a realistic approach but are not uncertain since it is a dream. During lucid dreaming, the dreamer knows they are in a virtual reality world where they are virtually safe. So explore your phobias without fear.

21 Jan
Blog

Denon Noise Cancelling Earbuds review: Serious sound value

Denon Noise Canceling Earphones AH-C830NCW.

Denon noise canceling earplugs

RRP $159.00

"Denon nails the basics with great sound and great noise cancellation."

benefits

  • Comfortable fit

  • Outstanding sound quality

  • Very good noise cancellation

  • Very good transparency

  • Good call quality

  • IPX4 water resistance

disadvantage

  • No wireless charging

  • No EQ or control adjustment

  • No bluetooth multipoint

  • Require frequent fit adjustments

Though legendary Japanese audio brand Denon was late to the true wireless earbud party, they've made the plunge with two new budget models – the $159 model AH-C830NCW with active noise cancellation (ANC) and the $99 AH-C630W. We look at the noise-cancelling model to see how Denon's first attempt at true wireless compares to similarly priced earbuds from the leaders in the space.

Known design

Denon noise canceling earbuds (left) and Apple AirPods Pro.Denon Noise Canceling Earbud (left) and Apple AirPods Pro. Simon Cohen / Digital Trends

It's pretty clear from the start that Denon is making a game for the people who like Apple's AirPods Pro. Placed side by side, the noise-cancelling earbuds and the AirPods Pro look very similar, especially considering the Denons come in white (you can also choose black).

There are some subtle differences: Denon's stems are slightly thicker and feature a sleek chrome-plated tip. And instead of Apple's pinch controls on the stems, Denon uses the more common touch-based style Apple uses on its first- and second-gen AirPods.

Google Fast Pair makes Android connection simple: flip open the cover and tap the connect button on your phone's screen.

In the box, Denon includes three sizes of silicone ear tips to help you get a good seal and a short USB-C charging cable.

The relatively large charging case has a flat base, allowing it to stand on its own, and features a sleek, angled lid that's easy to open and close. Unfortunately, getting the earbuds out of the case can be difficult. The outer shell's super-smooth plastic makes it difficult to get a good grip, so you'll need to master the technique of using your thumb as a lever to slide each earbud out of its socket high enough for you to hold it with your index finger. Unlike the AirPods Pro, the case doesn't support wireless charging.

links

Google Fast Pair screen capture.

Android control center screen capture.

According to Denon, the Noise Canceling Earbuds are Bluetooth Class 1 devices, which usually means they should have a better range than non-Class 1 devices. But I found the range to be about average — 30 to 40 feet indoors and 50 to 60 feet outdoors . Within these distances, the connection was very stable and latency was never an issue when watching videos.

Android users get Google Fast Pair, which makes the initial connection as easy as flipping open the back cover and tapping the connect button on your phone's screen.

Slippery fit

Man with Denon Noise Canceling Earbuds AH-C830NCW.Simon Cohen / Digital Trends

When inserted, the Denon Noise Canceling Earbuds are really comfortable. They're just small enough to avoid the feeling of something wedged deep in your ears, but they also offer decent surface contact with your outer ear to keep the buds from moving.

The noise-cancelling earbuds show their greatest strength when it comes to sound quality: they sound fantastic.

But the fit isn't secure enough for reliable use in high-impact activities like running, although with an IPX4 rating they can certainly handle sweat and rain. They also tend to loosen up when you're talking – something that could prevent them from being ideal companions on long Zoom calls. During a recent video call I had to reset them several times.

App-free simplicity?

The Denon Noise Canceling Earbuds AH-C830NCW come with a charging case, earbuds and an adapter.Simon Cohen / Digital Trends

In another Apple-like move, Denon keeps things simple with the noise canceling earbuds – all functions are controlled by the buds themselves and there's no Denon companion app for iOS or Android. On the one hand, there is not much to learn. A single tap on the right earbud starts and stops your music, a double tap skips forward, and a triple tap skips back. When a call comes in, a double tap on the right earbud will answer the call and a second double tap will end it. Meanwhile, single taps on the left earbud toggles ANC mode from on to ambient, then off.

But on the downside, the lack of an app means no firmware updates, no EQ or control adjustments, and no advanced features like Fit Tests or Find My Earbuds.

Sensitive control

Denon Noise Canceling Earbuds AH-C830NCW come with a charging case.Simon Cohen / Digital Trends

The touch controls work really well, but it's very easy to accidentally trigger them when inserting the earbuds or adjusting them in-ear. You'll get a quick feedback tone letting you know a tap has been detected, taking the guesswork out of it, and response times are lightning fast. The noise-cancelling earbuds are also equipped with wear-and-tear sensors that can quickly and reliably pause and play your audio when you remove or reinsert them.

To learn more about all controls, you need to download the user manual from the Denon website. For some reason, the included quick start guide doesn't mention being able to reject calls or mute the mic during a call, both of which are possible.

Constant noises like fans or other machine-based hums are reduced to a whisper.

The only thing missing is a volume control, and there's no way to toggle between ANC and ambient modes without going through off mode.

However, you get access to your phone's assistant and can use each earbud independently for calls and music. When you do this, the playback controls that would normally be on the right earbud are transferred to the left earbud if you're just using that side.

Great sound

Denon Noise Canceling Earbuds AH-C830NCW come with a charging case.Simon Cohen / Digital Trends

Ultimately, most of us want our earbuds to offer great sound quality above all else. And this is where the noise canceling earbuds show their greatest strength. Denon says it applied its Sound Master tuning to these earbuds. I can't tell you exactly what that means, but I'll tell you one thing: you sound fantastic. Absolutely clear across the frequency range and with a wonderfully wide and precise soundstage, they offer the same level of performance you'll find in true wireless earbuds that cost a lot more, like the excellent $230 Technics EAH-AZ60.

While it's true that there's no way to tweak the EQ settings either with the buds or via an app, I wouldn't change a thing. Low-end bass is punchy but warmly resonant, giving tracks like Hans Zimmer's Time all the depth they deserve, and there's enough midrange detail to have you sinking and discovering (or rediscovering) jazz standards by Miles Davis or The Dave Brubeck Quartet ) can ) items that smaller earbuds would hide.

Whisper quiet

As the name suggests, the Denon Noise Canceling Earbuds feature a hybrid ANC system and it's very impressive. Variable noises like traffic and background conversation are almost completely eliminated, and boomy, consistent noises like fans or other machine-based hum are reduced to a whisper.

I compared Denon's ANC to the very best: Apple AirPods Pro, Bose QuietComfort Earbuds and Sony WF-1000XM4 and it was almost impossible to tell the difference. The Denons produce a very slight hiss when not listening to music and there isn't much external noise to cancel out, but otherwise they do a great job of keeping things nice and quiet.

Transparency mode is almost as good – it lets in a lot of ambient noise but doesn't quite erase the feeling of wearing earbuds like the AirPods Pro can. My only complaint, as I mentioned, is the inability to toggle directly between ANC and transparency.

call quality

Denon Noise Canceling Earbuds AH-C830NCW come with a charging case.Simon Cohen / Digital Trends

Overall, calling the Denon Noise Canceling Earbuds is very good. External noise is largely suppressed, and your voice will sound rich, not thin and tinny like some earbuds can. There was the occasional wobble, as can happen with any earbud, but I don't think your callers will be bothered by that.

You can also turn on transparency mode during a call, which lets you hear more of everything, including your own voice, and really reduces caller fatigue. If only the earbuds didn't have a habit of coming loose during conversation, they would be ideal.

battery life

Denon claims up to 4.8 hours per charge and 19 hours total if you include the charging case and have ANC enabled. If ANC is switched off, this lasts for up to six or 24 hours. That's about the same as the AirPods Pro, meaning not bad – enough for a full day – but nothing impressive by today's standards. I haven't been able to fully test these claims since the wear sensors can't be bypassed, but based on the remaining battery life shown in my Google Pixel 5's control center, it looks pretty accurate. You'll get an audible low-battery warning from the earbuds, but there's no quick-charge option to top up a low battery.

Our opinion

Although not as fully featured as some Denon true wireless earbuds Noise Canceling Earphones (AH-C830NCW) Absolutely kill it when it comes to sound quality, noise cancellation and value for money.

Is there a better alternative?

Near this price, your best alternatives are:

  • $130 Soundcore Liberty Air 2 Pro: Better battery life, wireless charging, and customizations, but sound quality and ANC aren't as good.
  • $170 Soundcore Liberty 3 Pro: Better battery life, wireless charging, customizations, and Hi-Res audio on Android devices, but ANC isn't as good.
  • $180 Sennheiser CX Plus True Wireless: A more secure fit, tons of app-based adjustments, volume control, and sound and ANC quality to match Denons.

how long will they last

It's always hard to tell with true wireless earbuds, as battery life can drain over time, but the case and earbuds look well made, and the earbuds' IPX4 rating means they're not affected by mild water. Denon backs the noise canceling earbuds with a one-year limited warranty.

Should you buy them?

Yes. As long as you're not bothered by the lack of an app for EQ and control customization, and you're not planning on using them for workouts or sports, the Denon Noise Canceling Earbuds (AH-C830NCW) are excellent value for money given their sound and ANC.

Editor's Recommendations



21 Jan
Blog

4 Ultimate Exercises for Broad Shoulders

For broad or broad shoulders, here are the four best shoulder exercises. Every man should strive for broad shoulders; They represent strength, power and agility and give the impression that you can protect them.

Building broader shoulders isn't the only way to get broader shoulders. It all starts at the back. The upper and lower lats serve as a kind of protrusion for your shoulders while the trapezius pulls them up. Check out my program if you want to create huge shoulders and a big top V.

requirement

Buying a set of dumbbells is the easiest way to start shoulder training. Raising and gently lowering dumbbells requires more control than raising and slowly lowering a barbell because they aren't connected like a barbell.

The anatomy of the shoulder

Before we get started, let's take a quick look at the anatomy of the shoulder. Each shoulder has a large deltoid that helps round out its shape.

The anterior (front) deltoids, middle (lateral) deltoids, and posterior (rear) deltoids are the three groups of muscle fibers (or heads) that make up this muscle.

While you should be working on each of these heads, focus on the front and side delts to develop broader, broader shoulders.

Know this before you start

There are a few things to keep in mind when doing shoulder training.

When possible I prefer to use free weights as balancing adds an extra difficulty and makes your muscles work harder.

Dumbbells can also help you work your shoulders as they isolate each shoulder separately.

There are benefits to mixing up every now and then, so hop on a machine or try different variations of these exercises to strengthen your shoulders from all sides.

You should target your deltoids 2-3 times a week and aim for 3 sets of 8-12 reps to grow the biggest and broadest shoulders.

4 great exercises for broad shoulders

1. upright row

Upright rows have a terrible reputation, but when done right, they benefit all three heads of your delts, as well as your traps.

Many people make a mistake with this action when they lift the bar past their chin – don't go higher than that or you risk injuring your shoulders.

  1. For this exercise, choose a tighter grip than normal so that your delts work more than your back.
  • While standing straight and extending your elbows wide, pull the bar up to your chin.
  • Be sure to keep the bar close to your body as it rises.
  • Then, gently and in a controlled manner, lower the bar back down.
  • Remember to stop at your chin! There are no practical benefits to climbing higher, and increasing your range of motion too much can injure your shoulders.
  • Then, gently and in a controlled manner, lower the bar back down.

2. Side raises

The lateral lateral raise isolates and strengthens your medial (lateral) deltoids, which greatly improves the width of your shoulders.

The broader and rounder your shoulders appear, the more mass you're loading onto your lateral delts.

  1. Place your feet shoulder-width apart and hold the dumbbells directly in front of your waist with thumbs facing forward to perform this exercise.
  • Raise the dumbbells on either side until they're just above your shoulders, while keeping a slight bend in your elbows.
  • You can do this exercise with your hands on the floor or with your thumbs down on the floor to target those lateral deltoids.
  • Then slowly return the dumbbells to their starting position. Negative contractions are key, so keep tight control as you move up and down.

3. Pull-ups shoulder exercise

  1. One of the most effective shoulder workouts are pull-ups. It's really useful for your shoulders and your back muscles.
  • Pull-ups are nothing more than a full-body workout. Pull-up training control is the best indicator of strength.
  • Pull-ups are often used as a warm-up exercise before a shoulder workout.

4. Seated bent-over rear deltoid raises

This exercise targets the rear shoulder and it's important not to move your shoulder blades while doing this as this will cause your back to become more involved.

This is an excellent workout for your back muscles.

Because the movement is short, the workout doesn't take long.

  1. This exercise can be done either sitting or standing. Your legs should be shoulder width apart and your back should be straight.
  • Let your arms dangle to the floor while leaning slightly forward.
  • As you inhale, straighten your arms, being careful not to bend your elbows.
  • After exhaling, return to the starting position.

take that away

It is difficult to meet a man who does not dream of having broader shoulders. Broad shoulders emphasize the contour and appearance of your entire body. However, the most important thing is to move properly to avoid injury. Don't overdo the weight; Instead, increase it steadily as you evolve. You can also incorporate push-ups and pull-ups into these shoulder-strengthening workouts.

Our back training program

10 Dumbbell Back Workouts

Barbell back workout

20 Jan
Blog

Arnold Press: Top Class Workout to Perform at Home

Arnold Press is a complete shoulder training program. Include the Arnold Press in your program if you're serious about building your shoulders. The Arnold Press got its name from Arnold Schwarzenegger. This special type of training is considered a variation of conventional shoulder training. The workout is performed by rotating the wrist and ends when the palm faces forward at the top of the press.

The Arnold Press requires dumbbells. This type of workout puts pressure on the main muscle groups of the upper body, which include the triceps, trapezius, and deltoids. It's a comprehensive exercise to build the main muscles of the shoulder.

Other upper body exercises like lateral raises, military raises, and overhead presses don't activate all three major muscles of the shoulder. But in the case of the Arnold Press, the movement engages all three upper body deltoids. The main muscles it lifts are the posterior, lateral, and anterior deltoids.

How to do Arnold Press

To start with the Arnold Press, you need to use comfortable weights that you can do for 2 to 3 sets of 8 to 12 reps. It's wise to choose weights that can help maintain good form throughout all sets and reps. The steps in this training are as follows:

  1. Grab two dumbbells and stand hip-width apart. Bend your knees slightly before you begin. The stance should be tall, with shoulders directly over the shoulders and a neutral neck and head position. The chon should remain tucked in throughout the workout to make it feel like an egg is under the chin. Make sure your weight is evenly distributed on your feet and you have good support to have a stable foot position when exercising.
  2. Grasp the dumbbells slightly above your shoulders with your palms facing forward. The upper arm of the body should be very close to the rib cage. Elbows should point to the floor. This is an ideal pose to start with when doing the Arnold Press.
  3. Present your body's shoulders and hips while engaging your core.
  4. Maintaining proper spinal alignment with a neutral wrist position begins the upward movement by moving the elbows outward and across the body. The palms should face forward and continue to press the dumbbells overhead. This movement should be very gentle as you push up on the dumbbells. The shoulder blades and shoulder joint should move naturally.
  5. The arms should be at the top of the movement with the elbows slightly bent. The palm should face forward. Pause for a second or two and keep the distance between the dumbbells.
  6. Begin a downward movement by flexing your shoulders and tightening your lats. Rotate your arms until your palms are facing your body. This movement should be done in one smooth motion. The upper arms should return to their original position close to the chest. Begin the next rep with the starting position.

Arnold Press is an advanced version of a shoulder workout. To avoid injury with this type of training, especially when using heavy weights, it is advisable to practice with proper form. If you experience shoulder pain while performing Arnold Presses, it is recommended that you consult a doctor or personal trainer before proceeding with this exercise. It differs from the traditional shoulder workout because the palms face each other in this exercise. With proper posture, the Arnold Press can help build stability and strength in the upper body and deltoids.

How to train safely and avoid injury

As we know, the Arnold Press is an advanced version of shoulder training; If you already have any health problems, it is advisable to consult your doctor before starting this particular workout. Using the right exercise techniques is very important to avoid injury.

Each individual has their own needs. It is therefore recommended to modify each exercise in order to achieve optimal results according to the desires of the individual. One should always choose a weight that fully controls the person's body throughout the training process. If you feel any pain or discomfort, you should stop the exercise immediately.

It is important to pay close attention to the body when exercising. If you want accurate results and continued strength gains, try to incorporate proper warm-up, rest, and nutrition into your exercise program. It's important to rest about 24 to 48 hours before you start training the same muscle groups to give them enough time to recover.

Modification by Arnold Press

In order to achieve optimal results according to the needs of the individual, there are two types of modifications that a person can incorporate into the Arnold press.

Typically, every lifter uses 12-pound weights. If you must drop the weight, make sure you don't lean backwards during the movement. In such circumstances, it is advisable to switch to 10-pound weights. An ideal set repetition for the Arnold Press is 10 to 12 repetitions of 3 sets with a 30 second rest in between.

Instead of raising both arms at the same time, you can raise one arm at a time. This will allow you to complete the full reps. As you switch arms, be sure to maintain the shape.

The final result

The Arnold Press is an advanced workout that allows for grueling upper body movement. This particularly advanced variation tones and trains the deltoids of the shoulder unlike any other traditional shoulder workout. It benefits the targeted muscles of the upper body. It develops the body's back and core stability as you lift the weight up and down. Common mistakes a trainee makes while performing the Arnold Press can be corrected with the guidance of a professional trainer.

A person can make two types of changes while pressing Arnold to achieve desired results. In addition, you can enlist the help of a certified personal trainer to perform this exercise so that you do not suffer any serious injuries. Arnold Press is made by people who want to pump their upper bodies.

Frequently Asked Questions [FAQs]

1.Are the Arnold Press and other shoulder workouts the same?

No, Arnold Press is not the same as other workouts. Other workouts like lateral raises, military raises, and overhead presses don't activate the body's three main muscles. Arnold squeezes the movement and engages all three upper body deltoids. The main muscles it lifts are the posterior, lateral, and anterior deltoids.

2. How can we achieve optimal results with the Arnold press?

In order to achieve optimal results with the Arnold Press, it is advisable to incorporate the above modifications. In addition, exercisers can incorporate warm-up exercises and a balanced diet into their exercise routine.

3. What is the best technique to perform Arnold Press?

The best technique for performing the Arnold Press is to use minimally controllable weight and complete two to three exercises.

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