Category: Fitness

Exercises are broadly classified into aerobic and anaerobic exercises. Common people often get confused as to which category of exercises are suitable for them. Though both these categories are beneficial for health, the difference lies in the manner in, which the body utilizes energy from these exercises. Which type of exercise is better for overall fitness or weight loss is still debatable. Both kinds of exercises are important but it is vital to know the differences as some are not suited for all types of people.

Aerobic exercises

Aerobic exercises broadly refer to all kinds of rhythmic exercises that can utilize large muscle groups. The activities commonly classified as aerobic exercises include endurance activities that need physical fitness and minimal skills. It may include a range of activities like water acrobatics, cycling, and walking. Moreover, there are aerobic exercises that include spinning, jogging, running, dancing, and even exercises classified as ‘elliptical’. Some form of sports exercises includes recreative sports like hiking, soccer, basketball, and racquet sports. Skipping, stair climbing, and step aerobics are also categorized as aerobic exercises.

In aerobic exercises, the term ‘aerobic’ means ‘with oxygen’. During aerobic exercises, people often pump oxygenated blood into working muscles to burn body fuel. Body fuel may include both carbohydrates and fats. The common term used for aerobic exercises is cardio.

Benefits of aerobic exercises

Aerobic exercise can be beneficial for health because it improves cardiovascular health and is advocated by the American Heart Association. These types of exercises increase blood flow and help in fighting cholesterol levels. Aerobic exercises help in lowering blood pressure and controlling high blood pressure. Blood sugar regulation can be done with the help of aerobic exercises. Moreover, insulin levels can be controlled under desirable conditions. Aerobic exercises are not only beneficial for the heart but are also good for breathing. It also reduces asthma symptoms. The exercises are always beneficial for minimizing chronic pain, especially in joints. Aerobic exercises can help minimize pain and improves both muscular function and patience. Sleep deprivation can be successfully overcome with aerobic exercises. Cardiovascular exercises can help in regular exercises and are effective for combatting insomnia. Weight regulation and weight loss can be done with the help of aerobic exercises. Empowering the immune system can be done with the help of aerobic exercises. These type of exercises increases immunity by increasing certain antibodies which are called immunoglobins. Brain power considerably increases due to aerobic exercises. After conducting thorough research, it has been found that brain power increases along with cognitive performance. Aerobic exercise boosts mood and is good for mental health. Mental health ailments like depression can be reduced considerably with the help of aerobic exercise. The risk of falling is also reduced because of aerobic exercises. Aerobic exercises are easier compared to anaerobic and people of all age groups can do them safely. Even kids can and should do any one of the main aerobic exercises. Aerobic exercises are cheaper and more accessible, unlike anaerobic exercises.

Anaerobic exercises

It broadly refers to all kinds of exercises in which energy is concentrated for building muscles. These exercises are mostly used for body and muscle building. Anaerobic exercises include sprinting, high-intensity interval training (HIIT), and weightlifting. These exercises help in fueling energy by contracting muscles.

In ‘anaerobic exercise’ the term ‘anaerobic’ means without oxygen. This type of exercise needs oxygenated blood which is necessary for disintegrating carbohydrates into glucose. The body does not rely on oxygen and people doing anaerobic exercises do it for a short time. In sharp contrast to aerobic exercises, anaerobic exercises emphasize muscle building. Muscle fibers can improve considerably with the help of hypertrophy. Hypertrophy is the direct outcome of anaerobic exercises. Muscle building can only happen due to contraction, stretch, and damage of fibers. Moreover, these exercises can also increase both bone mass and density. Mood can be enhanced and self-esteem can improve with the help of anaerobic exercises.

Benefits of anaerobic exercises

Anaerobic exercises are beneficial in burning fat, increasing muscular development, strengthening bones, and helps in retaining muscular mass. By increasing both bone strength and density, anaerobic exercises help in curbing the chances of osteoporosis. Proper weight can be maintained with the help of anaerobic exercises. The reason is that with these exercises, one empowers the body to control lactic acid properly. These forms of exercises play a vital role in increasing the strength of the body because it strengthens bones. In a study conducted in 2008, it was found that baseball players doing sprints at least thrice a week observed their muscular power increase by around 15 percent. Lactic acid threshold and fatigue are directly interrelated. The anaerobic exercises help in reducing fatigue by increasing the lactic acid threshold. This naturally enables a person to do more intense workouts for longer periods. Regular anaerobic exercises make individuals healthier thereby minimizing their chances of becoming ill. The probability of suffering from chronic diseases like diabetes and cardiac diseases reduces substantially if a person chooses anaerobic exercises. Muscular strength contrary to popular beliefs lies in the joints and not in the muscles. These exercises help in ensuring that the muscles are better protected and are harder and less vulnerable to injuries. The most intense anaerobic exercise is perhaps High-Intensity Interval Training (HIIT). In this form of exercise, all forms of muscle fibers are engaged such that it is optimally beneficial for the whole body. HIIT usually lasts for around 30 minutes but it can be lesser depending on the age of the individual.

Which is better?

It is hard to say which is better because fitness goals vary among individuals. Aerobic exercises are better suited for reducing weight and improving cardiovascular health. Anaerobic exercises are better suited for muscle building and reducing body fat. As far as suitability for all age groups is concerned, aerobic exercises are more suitable for all age groups because they are less intense. Anaerobic exercises are not usually recommended for weak and infirm individuals.

The heart is one of the most critical organs of the human body. It is a fact that a healthy heart determines the natural lifespan of a person. The heart pumps blood and is essential for all the organs of the circulatory system. The most important function is that the heart helps in maintaining the blood pressure of the body. Thus, it is of foremost importance to keep the heart healthy by doing certain exercises. Exercises have the potential to minimize the chances of a heart attack and prevent cardiac diseases. 

Objectives of heart exercises

To keep the heart healthy and free from diseases, exercises should be done to fulfill specific objectives. The most common objectives are to enhance the power of the heart muscles, simultaneously improve the functions of the lungs, check high pressure, and lower high amounts of cholesterol. Additionally, heart exercises can target and decrease the number of triglycerides and lower blood sugar levels for diabetics. It has also been found that regular heart exercises can reduce the levels of C-reactive protein which is notorious for causing inflammation. 

Best exercises for the heart

Cycling

Heart risks can be substantially reduced by regular cycling. Legs can help in increasing the pulse rate. Bicycling can also help in burning fats thereby reducing the chances of heart blockages. Moreover, mental well-being and heart health are correlated and cycling improves them considerably. 

Walking or treadmill

Walking briskly is the simplest of all exercises and is good for the heart. It not only conditions the heart but also raises the pulse and is good for joint muscles. Walking is the least expensive of all exercises as one requires track pants and a pair of shoes. There is no hard and fast rule as to when one should walk. However, most people either choose morning or evening for walks. Speed walking can improve the condition of the heart.

A treadmill is a popular substitute for walking outside. It is convenient for many people who do not have enough time. With the help of a treadmill, one can easily adjust the pace according to one’s needs and keep proper track of it. In case of inclement weather conditions outside, a treadmill can be immensely beneficial. Most treadmills have meters that display the number of calories one has burnt. 

Weight training

Obesity and overweight are harmful to the heart. Therefore, weight training aimed at reducing extra kilos is helpful. The best weight training exercise helps in losing one’s body weight. Muscle building along with squats, push-ups, and pull-ups can be helpful for the heart. Weight training can improve the overall fitness of the heart and reduce the chances of cardiac ailments.

Dance

Heart health can be maintained well through dancing. Like walking, dancing requires proper footwear and needs less space. There are dancing exercises like Zumba which help retain inclination and ability. 

Interval training

High interval exercises shifting between the fourth and back helps in better cardiac exercises. Moreover, most of these interval training exercises require a shorter time. Interval training can include a combination of cycling and strolling. Pulses can be reduced with interval training. 

Elliptical exercises

Aerobic exercise is one of the best options to install elliptical machines. There are many fitness centers and these can also be bought for home. Lower and upper body exercises are helpful in elliptical exercises. These rhythmic movements can increase the blood flow in both muscles and shoulders. 

Yoga

Yoga is incredibly good for the heart because there are postures especially suited to improve the health of the heart. Sukhasana is the best exercise because it can regulate the blood pressure of the heart muscles. It also has a calming effect on the heart and improves the functions of the brain. Moreover, it manages both anxiety and stress by involving bones and muscles. Tadasana is also beneficial as it improves posture and stance. It keeps the other accessory organs around the heart to boost heart health. In case one is suffering from high blood pressure then Nishpandabhava can be immensely helpful. It helps in checking blood pressure and soothes the mind. 

Swimming

Swimming laps is an exercise that positively affects the entire body. It can also be enhanced to improve heart health by including certain water aerobic exercises that are helpful for joints. Swimming also helps in ensuring that the body uses the oxygen levels efficiently and stimulates faster blood flow by improving flexibility. Research conducted by Harvard Medical School states that different strokes such as butterflies, backstrokes, and freestyles can improve muscular movements. While swimming, the heart rate reduces substantially and it automatically lowers blood pressure. Improved blood circulation is the natural outcome of daily swimming.

Duration of heart exercises

The duration of heart exercises varies greatly due to the differences in the physical parameters. It is divided into three categories depending on the intensity. The most common light intensity heart exercises are light housework, walking, and cooking. Moderate intensity heart exercises include yoga, gardening, raking leaves, brisk walking, dancing, swimming, and cycling. Under the category of high or vigorous intensity, speed bicycling (exceeding 10 mph), fast running, weight lifting, swimming laps, running, jogging, climbing, etc. are included. It is also a fact that more exercises beyond the prescribed duration can be beneficial and reduce the risk of heart diseases. 

According to the American Heart Association, able-bodied adults should take part in either of the three activities. They should either do moderately intense physical workouts for around 2.5 hours or they can do vigorously intense physical workouts for 1 to 1.5 hours. They can also do any other type of exercise that combines the best of both moderately intense or vigorously intense workouts. 

Precautions for heart exercises

Exercises are good for hearts but adequate precaution should be taken too. If one is feeling excessively fatigued or is gasping for breath, then exercises should be stopped immediately. One must not do any exercise if one is experiencing muscle cramps, blurred vision, dizziness, nausea, general weaknesses, missed heartbeats etc. 

Bodybuilding becomes easier if one rigorously follows a certain diet regimen. It is imperative to understand that a bodybuilder’s diet must contain both macronutrients and micronutrients in adequate proportions. Usually, bodybuilding leads to changes in weight and such changes can only be induced if certain foods are consumed and certain foods are avoided altogether. Most bodybuilders choose a diet plan such that they do not face any confusion about food and calories. Here we are going to discuss the ideal diets for bodybuilders. 

Foods that should be consumed

Lean Meat

Bodybuilding is not possible without consuming an adequate quantity of proteins. Therefore, one should eat lean meat to gain muscles and reduce fat, simultaneously. Lean meats may include chicken, beef, turkey, pork, etc. Some fish are also rich in proteins which include cod, salmon, and tuna. However, one must be careful in consuming the required amount as an excessive amount of protein consumption can lead to kidney and liver impairments and failures. The amount can be determined by checking the different health parameters of the body. 

Dairy products

Except for butter, most dairy products like Greek Yogurt, cheese (especially cottage cheese), and milk are essential for bodybuilding. It not only helps in increasing the intake of proteins, but most dairy products are rich in calcium which is good for bones. 

Whole grains

Complex carbohydrates help in better bodybuilding. Therefore, it is recommended that a bodybuilder must include an adequate number of whole grains such as flour, millet, granola, quinoa, and even whole-grain pieces of bread. It is equally important for bodybuilders to avoid or minimize the consumption of simple carbohydrates such as Maida, white bread, confectionery items, etc. However, if one is diabetic then it is necessary to follow the dos and don’ts religiously. 

Fruit and vegetables

Fruits and vegetables should be consumed adequately, such that there is no shortage of vitamins and minerals in the body. The most recommended fruits include bananas, peaches, watermelons, grapes, oranges, berries, and apples. Out of vegetables, starchy vegetables are best suited for bodybuilding. The most common starchy vegetables include cassava, potatoes, green lima beans, peas, and corn. Leafy vegetables such as cucumber, spinach, broccoli, zucchini, mushrooms, tomatoes, green beans, etc.

Legumes and nuts

Nuts and legumes are essential for bodybuilding because they are rich in healthy fats, micro-nutrients, and proteins. Adequate consumption of nuts can lead to stronger muscles and improve overall health.

Foods that should be avoided

Fried foods

During bodybuilding, it is necessary to avoid fried foods. The reason is that it leads to inflammation and lead digestive issues. Moreover, fried foods are often rich in unhealthy fats which thwart the process of bodybuilding. The common fried foods that must be avoided include fried fish, chicken strips, fried onions, fried meat, etc. 

Alcohol

Research suggests that alcohol can inhibit muscular growth and plays a negative role by neutralizing vitamins in the body. Therefore, it should be avoided or should be consumed occasionally in small quantities. Regular consumption of alcohol may lead to weight gain and impair vital organs like the liver.

Processed foods

Processed foods should be avoided because most are high in carbohydrates and have low nutritional value. Additionally, processed foods spoil bodybuilding plans and are also harmful to overall health. Some preservatives found in processed foods are carcinogenic and should be avoided completely. The common processed foods include sugar candy, white bread, pasta, soda, fizzy cold drinks, and even processed meat. Many packaged sugary foods have no fiber and should be avoided. Bagels, pretzels, cakes, etc. should not be consumed. 

Sample diet plan for bodybuilders

It is worth noting that diet plans for bodybuilders will vary depending upon their physical parameters. However, certain diets are common for most bodybuilders. The following menu can be altered as per the requirements of an individual. 

Day 1

The daily calorie target should be around 2000 to 2500 calories.

One should have breakfast rich in citric fruit juices or milk. The main meal may include a bowl of oats and spinach. After breakfast, a gap of 2 hours is necessary for the morning snack. Morning snacks may include walnuts along with high protein shake and berries. Lunch may include bananas, a peanut butter sandwich, and whole milk. A protein bar can also be consumed during the afternoon. An evening snack may include consuming mousse along with protein powder and berries. Salmon, tuna, cod, or lean meat can be consumed during dinner. Lean meat should either be grilled or roasted. Brown rice should also be consumed for the main course. 

Day 2

Whole milk and omelet can be consumed together. If possible, then two slices of lean chicken meat or turkey meat can be consumed. During morning snack, antioxidants (preferably berries) along with protein is advisable. Lunch should be light as it may include chopped salad. Afternoon snacks may include peanut butter, yogurt (preferably Greek yogurt), and honey. 

Day 3

During breakfast blender pancakes along with Greek Yogurt should be consumed. This can be supplemented with cow’s milk (preferably skimmed) and almonds. For morning snack, protein powders can be used along with mangoes and bananas. During lunch, lentil soup, cow’s milk, and toasted sourdough can be eaten. Afternoon food should be light as far as possible. Peanut butter and milk can be consumed. An evening snack may include Greek yogurt and coconut granola. Loin meat (preferably pork or beef) can be consumed with broccoli during dinner. 

Pros and cons of diet plan

Pros

Nutrition is balanced and it helps in bodybuilding.

Diet plans are effective if most physical parameters of the body are alright. 

It helps in enforcing discipline and avoids overconsumption or underconsumption. If one follows the diet plan, then the success rate is significantly higher. 

Cons

Diet plans can be complicated and lack standardization. It is not easy to keep track of everything that one eats in a busy schedule. 

Certain food items are not available everywhere or may be very expensive.

In rare cases, it can be counterproductive and lead to unhealthy behavior.

The existence of lean muscles indicates a healthy body. However, in order to build lean muscles, the individuals need to consume a balanced diet comprising of proteins, carbohydrates, fats and minerals. It is also necessary that people eat a calorie surplus diet such that they can perform well even after heavy workouts. There are several types of food ranging from meat, eggs, fruits, fish, yogurt, soyabeans etc. which can help in building lean muscles. 

Eggs

Eggs are one of the cheapest sources of protein and can help boost the lean muscles. Research suggests that eggs also have leucine which helps in synthesis of muscles. Moreover, eggs are rich sources of Vitamin B because it helps in producing energy. Egg yolks also contain cholesterol. 

Beef

Lean muscles can be built easily by consuming beef since beef contains zinc, cholesterol and B vitamins. However, what makes beef special is that it contains protein and it also has conjugated linoleic acid (CLA) if the cow is raised by feeding grass. Bodyfat can be reduced and lean muscles can be built easily because lean beef helps in gaining muscles without adding any calories. Beef is also rich in creatinine but overconsumption is not recommended as it can lead to heart diseases. 

Protein shake

While periodic workouts are necessary, a glass of protein shake can make a huge difference. This is because most protein shakes have the requisite combination that can improve the synthesis of proteins and energize the muscles. Moreover, nutritional usage helps in better muscular growth. Currently, Whey protein has the highest amount of protein which includes 3 scoops having 50 g. These kinds of shake are available in delicious flavours like chocolate, latte and can be consumed with either milk or water. 

Chicken

High quality protein and relatively cheap, regular chicken consumption after workouts can build lean muscles. Moreover, vitamin B and minerals are abundant in this meat. Unlike red meat, chicken is good for heart. Out of all popular chicken dishes, rotisserie chicken is one of the best for building lean muscle. Ordinarily, this type of chicken dish helps in providing ready-to-eat dishes. Chicken breasts should also have adequate amount of protein that helps in fat loss.

Salmon

Though most fish are rich in protein, salmon is special because it is good for both overall health and muscle building. The salmon fish is not just rich in protein but also has Omega-3 fatty acids. This muscle helps in faster muscle gain and is also beneficial for muscular health. Salmon also prevents muscle loss among older adults. However, it is worth noting that salmon can prevent muscular cramps.

Turkey

Turkey is also rich in protein and is ideal for building lean muscles. It is estimated that only 25 grams of protein are found in just 3 ounces of turkey. Turkey also has the optimum amount of protein for supporting the exercising ability of body. 

Brown rice

In order to increase lean muscle growth, it is also necessary to have optimum amount of carbohydrates and fibres too. Moreover, brown rice boosts growth hormone levels and it encourages gaining strength and promotes fat loss. 

Cottage cheese

Cottage cheese is a rich source of protein that should be consumed before going to sleep. Though this type of protein is digested slowly it is nevertheless beneficial for muscles. This is because muscles are prevented from getting utilized. It is estimated that only half cup of cottage cheese contains 14g of proteins and also has substantial amount of calcium. Some variants of cottage cheese contain high content of fat which nevertheless should be avoided.

Greek Yogurt

High quality protein is found in Greek yogurt. Additionally, yogurt also contains both slowly digestible casein and easily digestible proteins. This combination according to some research helps in better build-up of proteins. This type of Greek yogurt is superior to regular yogurt because the protein content is twice more than that of regular yogurt. 

Shrimp

It is a well-established fact that shrimps have high content of leucine a type of amino acid. This type of acid is beneficial for muscle building. It is estimated that only 3-ounce shrimp contains 18 grams of protein. Since shrimps contain only protein, one does not need to worry about consuming additional fat and carbohydrates. 

Soybeans

Soybeans are the best alternatives for vegetarians who want to build lean muscles. The reason being that soybeans contain almost equal amount of protein like any type of meat. Around 14 grams are found in just half cup of soybeans. Some people can also choose edamame because it can be quickly cooked and is delicious. Additionally, soybeans are also rich in phosphorous, iron and Vitamin K. Soybeans are also available in the form of soy protein powder. This type of powder can be consumed with milk or fruit and is suitable for vegetarians since it is plant based.

Milk

Milk contains a large amount of protein. It is estimated that milk contains around 13 grams of protein if it is skimmed. Moreover, building lean muscles requires healthy bones which in turn requires calcium. These needs can be fulfilled by drinking milk every day. However, people with lactose intolerance should avoid milk.

Kidney beans

Kidney beans are rich in carbohydrates and are also fibrous. Since building lean muscles requires more amount of protein, for some people it can lead to digestive issues. Therefore, kidney beans should be consumed for faster digestion of proteins if they are taken with brown rice. Besides, these benefits, kidney beans are also rich in vitamin supplements and minerals.

Tuna

Tuna is a cheap fish that has ample protein and is equally useful for muscle building. It is estimated that 3 ounce of tuna fish can have around 16 to 17 grams of protein. If tuna is canned in oil, then the protein content can rise up to 24.8 grams. Tuna will be especially beneficial for older adults since it is also rich in Omega-3 fatty acids. It can also recover muscle loss by increasing muscle mass.

Bench press is the most popular move in any gymnasium nowadays. It is common for gym goers to start bench pressing the moment they enter the gymnasium. Bench pressing requires three major body parts that includes front shoulders, chest and the triceps. The bench press setup can include standard and basic bench variation. Bench press can be used to improve endurance, increase strength which includes toning the upper body such as shoulders, arms and chest. It helps in increasing bone density and is used in football, hockey and sprinting.

Bench pressing in the absence of a spotter

In the absence of a spotter, bench pressing needs to be carefully done. Bench press mistakes can be deadly, so you need to be cautious. 

• While doing bench press never put collars on your barbell. Collars prevent the weight plates while doing several types of lifts. These collars are also more efficient when it comes to weight lifting. It always advisable to put collars except when one is bench pressing. 
• Around the barbell’s grip, take a thumbs always. Though thumbless grips can be comfortable, it is fraught with risks and hazards. There is a precise reason as to why these are called ‘suicide grip’ because it may slip from your hand and can just crash on your face or chest. 
• It is always advisable to use pins or safety arms. To avoid bench press mistakes, it is vital to set the arms or safety pins slightly lower than where the barbell can be touch the chest. Moreover, it is also necessary to ensure that the pins and safety arms are set at a correct height prior to barbell loading. 
• Smith machine should never be used while bench press. It is a common mistake that can lead to serious injuries. The main problem associated with this smith machine is that it can stop in a middle position between the slots. This can prevent racking it safely. If the barbell is fixed with vertical steel rails and can trap into another slide or slide in other type of weights. It may also incline towards another weight end. Thus, it can become a death trap.  
• While doing bench press, always ensure that you have kept your feet on the floor. Once you drive your head, glutes and upper back over a bench, it is advisable that you do the same with your feet. It can create real body tightness because it allows your muscles the maximum potential. It is vital to remember that the body works in synergy. Thus, it is necessary to make the body as tight as possible. 
• Lower back should be arched once you are lowering or lifting a weight. Always focus on maintaining the right position before even touching the bar. Ensure that your bench is in constant touch with your glutes to avoid any major accident. It is critical to ensure that arch is maintained in the lower back. The core areas should be properly embraced such that it stabilizes both lower and upper portions of the body. If the tightening of the body is not adequate, then it can lead to body aches and can be counterproductive.
• It is also necessary to ensure that the head should be kept firm. At the back of the head, to avoid injuries, it is of paramount importance that the head back should touch the bench. Upper back and shoulders should also be in contact for the duration for stability purposes. Shoulder blades should be lowered for the purpose of stability. Always lower your chest while lowering the bar, otherwise an accidental slip can break the ribs and can lead to death or grievous injuries.
• Accidents while bench presses are most common when you commit a genuine mistake in overestimating your body’s capacity to lift weights. Listen to your body whether it can cope up with the pressure that you are inflicting on it or not. Once you place your chest and try to lift up, but the muscles simply do not contract, then accept the fact you are taking more than you can cope. The easiest remedy to this common problem is just lighten your weight load. 
• In case you are bench pressing then pay attention to your feet. Keep them rock steady just like your shoulder blades. But, if you are shaking your feet or pushing it backwards, then it can be seriously injurious. On the floor, ensure that your feet is flatly placed and you are not tiptoeing unnecessarily. 
• Shoulder blades form the critical link between bench press safety and bench press disaster. Always try to ensure that your shoulder blades remain motionless while bench pressing or stabilizing the barbell. This can prevent all kinds of injuries even while lifting heavy weight loads.
• In bench pressing, one needs to be careful while getting the chest touch. The bar should not bounce off the chest or should not be placed at a very high pedestal. It is also necessary that the bar must not approach the chest swiftly as it can lead to injuries. 
• Although this problem should not arise if a spotter is present while bench pressing. Nevertheless, it is crucial to ensure that both re-racking and un-racking should be done carefully. 

Importance of wrist wraps for bench press safety

• You can avoid life threatening injuries by wearing a wrist wrap while doing bench press. This is because it offers more support to wrist joints and prevents sudden jerking. Sprains are common while lifting bench press and can be minimized by wearing wrist wraps. Additionally, you can prevent bone and muscle tissue damages while exercising. 
• Wristbands while doing bench press ensures superior grip and prevents slipping.  Both barbells and dumb bells can be lifted safely.
• Muscular strains can be minimized with the help of wristbands. It is inevitable that during muscle training and weight lifting, strains can happen and it can make certain parts of the body numb.
• In bench press it is vital to ensure that wristbands are used to move right. Sore muscles and less contraction of the target is inevitable due to this. Trainers and experts opine that bicep curls should compulsorily move while doing bench press.