5 Best Chest Exercises For Building Muscle

Have you ever wondered what the absolute best muscle-building movements for your chest are? Wonder no more! Here are our top 10 pec-building picks.

There are dozens of exercises you can do on chest day. In fact, www.bodybuilding.com exercise database  lists at least 84, but you probably don't want to spend a Monday afternoon—or several Mondays—trying them all. You just want to know the best exercises for building a muscular chest, no questions asked. We've done the work for you, and found the top 10.
Mind you, this list doesn't correlate to the hardest chest exercises. It's focused on the best-of-the-best mass builders, with a little bit of instruction and explanation to complement each choice. You can swap exercises in your current routine for these choices, build your own chest workout with a handful of them, or just try one when your standard chest workout gets stale.
Without further ado, here are our top 10 chest-building exercises, ranked in no particular order.

Barbell Bench Press
Why it's on the list: You can generate the most power with barbell lifts, so the standard barbell bench allows you to move the most weight. It's also an easier lift to control than pressing with heavy dumbbells. The exercise is easy to spot and relatively easy to learn (if not master), There are plenty of bench-press programs you can follow to increase your strength.
 In your workout: Do it toward the start of your chest workout for heavy sets in lower rep ranges. Consider varying your grip width for more complete chest development.

 Flat-Bench Dumbbell Press
Why it's on the list: With dumbbells, each side of your body must work independently, which recruits more stabilizer muscles; dumbbells are harder to control than a barbell. Dumbbells also allow for a longer range of motion than the barbell bench press, both at the bottom and top of the movement. Flat dumbbell presses allow you to hoist a fairly heavy weight, and they make for a good alternative if you've been stuck on the barbell bench for ages.
In your workout: Do flat dumbbell presses toward the start of your chest workout for heavy sets in lower rep ranges. We don't typically recommend doing dumbbell presses in addition to the barbell bench press, because both moves are so similar.
In fact, the similar nature of these movements was confirmed via electromyography (EMG) analysis, which demonstrated no significant differences between flat-bench dumbbell and barbell in regard to muscle activation.

Dip for Chest
Why it's on the list: First off, make sure you're doing dips that emphasize the pecs: Put your feet up behind you, lean forward as far as possible, and allow your elbows to flare out as you dip. Chest dips are a great spotter-free alternative to the decline press.
 In your workout: If you're strong, this lower-chest move makes a great finisher; if you're not, you can do it earlier in your session. It makes a great superset pairing with push-ups for a big pump at the end of your workout.

 Incline Bench Cable Fly
 
Why it's on the list: Not many single-joint exercises made the list, but this is one of our favorites. It's an effective move to isolate the pecs after completing your multijoint exercises. Cables allow for continuous tension throughout the exercise's full range of motion. If you've got a good chest pump going, nothing beats looking back at yourself in the mirror as you squeeze out a few more reps.
 In your workout: Do incline cable flyes at the end of your workout for slightly higher reps (sets of 10-12). If you're training with a partner, do a few dropsets for some real masochistic, muscle-building fun!

 Incline Dumbbell Press
 
Why it's on the list: Dumbbell presses make everybody's top 10 list, but with an adjustable bench you can do a number of things you can't with a fixed bench. Our favorite: changing the angle of the incline from one set to the next, or from one workout to the next. Hitting a muscle from varying degrees of incline angles builds it more thoroughly.
In your workout: This is an occasional first movement, but it can easily go anywhere from first to third in your routine. Keep in mind, though, that the later you do this movement, the less weight you'll likely be able to push.
For even crazier pumps with this exercise, try to slowly rotate the dumbbells from palms-forward to a palms-inward position during the concentric portion of the lift, really squeezing at the top. This slight change will cause you to medially rotate the upper arm, really recruiting your pec major.

Written by Parker Hyde 
Parker Hyde received his M.S. in Exercise Science from Georgia Southern University, studying human performance and body composition. Starting Fall 2015, he will be starting his doctoral work at The Ohio State University. For the past year, Parker has served as the lead graduate student in the Human Performance Lab, where he has been conducting research on sport supplementation, metabolic adaption, and body composition changes. Parker has written and published several manuscripts and abstract on sports nutrition, supplementation, human performance and body composition testing. Additionally he has published a textbook chapter on exercise testing and training for individuals with Cerebral Palsy.
Parker also holds certifications for National Strength and Conditioning Association (CSCS), as well as the International Society of Sports Nutrition (CISSN).He can be reached through www.facebook.com/parker.hyde

5 foods to avoid if you want a six pack

                                              
Carrying a spare tire around your belly? You're not alone: Fifty-four percent of U.S. adults now have abdominal obesity, up from 46 percent in 2000, according to a recent report in the Journal of the American Medical Association. If you fall into that category (male abs are considered fat if the waistline measures more than 40 inches), it's time to consider cutting down your consumption of these five foods:

1. Refined grains
Not sure what a refined grain is? It's an ingredient found in foods like white rice, white bread, and regular white pasta. The unrefined stuff (whole wheat, brown rice and quinoa) is always healthier. Pennsylvania State University researchers found that people who ate whole grains in addition to keeping a healthy diet—of fruits, vegetables, low-fat dairy and protein—lost more weight from the abdominal area the group of people who kept the same healthy diet but ate all refined grains.

2. Potato products
A study published in the New England Journal of Medicine followed the weight changes of more than 120,000 men and women for up to 20 years. The participants were checked every four years and, on average, they gained 3.35 pounds each time—so almost 17 pounds by the time the study was finished. The foods associated with the greatest weight gain? You guessed it—potato chips and potatoes.

3. Red and processed meat
The same 20-year study found that people who ate more red and processed meat gained weight, too—about one extra pound every four years. In another study, published in the American Journal of Clinical Nutrition, researchers worked with more than 370,000 people and found that folks who ate the equivalent of a small steak a day gained about five pounds in five years.

4. Frosting
Those cupcakes your coworker makes for special occasions? Yeah, don't eat them. While the FDA has basically declared war on trans fats, store-bought frosting still contains a not-so-healthy dose of the stuff. How bad can trans fats be? Researchers at Wake Forest University gave groups of monkeys two different diets; one group ate trans fats and the other ate unsaturated fats.
The results: The group eating trans fats upped their body weight by 7.2 percent in six years and the other only gained 1.8 percent. Not only did the trans fats add new fat, it was also responsible for moving fat from other areas to the belly. Check for trans fat in other foods like pre-made baked goods, snack foods, and frozen pizzas.

5. Diet soda
It's easy to get fooled by the zero-calorie label, yet sodas made with sugar substitutes are believed by many to play a role in weight gain. A new study published this month found that people who drank diet soda gained almost three times the amount of abdominal fat over nine years as those who didn't drink the no-cal stuff.
Sure, that study only looked at adults ages 65 and older, but consider this: Recent research from the Weizmann Institute of Science found that mice drinking water with artificial sweeteners (saccharin, aspartame and sucralose) became vulnerable to insulin resistance and glucose intolerance—two things known to lead to weight gain.

Written by Dr Andrew Page

21 Facts About Dangote’s Refinery and Petrochemical Plant.

                                         
1. Over $4 billion worth of equipment currently sits on the site.
2. The project is slated to cost $14 billion (N2.8 trillion) of which Dangote is contributing $7 billion in equity.
3. The project site is larger than Victoria Island. It is located on 2135 hectares of land in Epe, Lagos near the Lekki Free Zone
4. It is the largest industrial complex in Africa
5. Work goes on, on the site, 24 hours a day, 7 days a week
6. World Record 2.72 million accident free hours recorded on site, without a single lost time to injuries
7. It is the largest single train grass roots refinery in the world with a processing capacity of 650,000 BPSD
8. Dangote Group brought in the world’s #1, #2, and #5 sand dredgers to sand fill the site. 60% of the land being swampy. So far these dredgers have reclaimed 13 million m³ out of 30 million m³
9. During construction, the project will employ over 25,000 Nigerians
10. Dangote is investing over $7 billion (N1.4 trillion) in the project
11. It is the largest single train refinery project on the planet
12. When this project comes online, Nigeria will save a minimum of $10 billion a year on imports
13. The Ammonia component of the plant will produce 2.8 million tonnes of Urea
14. Dangote is producing its own electricity to power the plant and by so doing is saving 75% costs. Dangote produces electricity at a rate that is significantly cheaper than the Federal Government. Dangote’s cost is $400,000/MW, while Federal Government is $2,000,000/MW
15. All the civil engineering is done by Nigerian companies
16. The plant has an export value of $6 billion per annum, meaning Dangote’s efforts will increase the amount of foreign exchange in Nigeria’s foreign reserves by at least 40% of current value on a yearly basis
17. Dangote said when this project comes on line, his friend Femi Otedola will save at least N26 per litre on millions of litres of diesel and petrol which his companies import annually. This savings will be passed on to the consumers and it will take a lot of pressure off the banks
18. Billions of Naira were paid to acquire the land and to settle the existing communities. More money was also allocated and spent to relocate the existing communities
19. This project will restore the dignity of Nigeria, a crude producing country that has for years gone abroad to meet its demand for refined products
20. Refined products to be produced at the plant include but is not limited to propane, Petrol, Jet Fuel, Diesel, Kerosene, Carbon Black, Polypropylene, Polyethylene
21. The United States Trade and Development Agency is supporting this project with $997 million
Very massive project to stand in the Ibeju-Lekki axis come 2019.

Compiled by Fola Alaga

SHOCKING:ZOO KEEPER IMPREGNATES FEMALE GORILLA

                             
A zoo keeper at Indonesia’s Surabaya zoo has been arrested and charged with sexual assault on a number of animals and even, strangely enough, of impregnating a female Gorilla.
The 38-year-old zoo keeper was filmed in full action by a series of hidden cameras put in place by the zoo’s security officials after doubts emerged about the man’s devious actions towards the zoo animals.
“Some animals seemed sexually aroused when it was time to feed them” explains Akhiroel Yahya, employee of the zoo for 14 years. “But what made us most suspicious was when we discovered Marylin, our oldest orangutan, was pregnant. She has never been in contact with any other orangutans because of her aggressive nature, so it didn’t make any sense” he acknowledges, visibly troubled by the news.
The Surabaya zoo authorities became highly suspicious when Marylin, the zoo’s eldest female orangutan, was found pregnant three months ago.
The zoo officials admit it took them sometime before being able to explain what had actually happened.

Kenyan police charged over lawyer Willie Kimani's death

                                      

Three Kenyan police officers have been charged with the murder of a human rights lawyer, whose body was found on Friday a week after he went missing.

Willie Kimani disappeared after lodging a complaint against a police officer on behalf of a client, who was also killed.
The Law Society of Kenya has called on all lawyers to boycott courts this week and has organised nationwide protests.
The three officers have not entered pleas.

End of Days Yellowstone Volcano Prophesied by Zechariah

Experts are concerned that recent signs of  increased seismic activity in Yellowstone National Park could be the prelude to a massive eruption that, even by conservative estimates, would have global implications, including nationwide food shortages. A Jerusalem Kabbalist explains how this was prophesied in the Bible to be a painful but necessary part of the Messianic process.
One of Yellowstone Park’s more impressive sights, a 40-mile-wide caldera crater, is a grim reminder of the potential for massive destruction that lies beneath the scenic beauty in the heartland of America. Super-volcanos are so explosive that, rather than leave a normal volcanic cone, they create a massive hole. Yellowstone is a 3,500 square mile crater created 630,000 years ago when 240 cubic miles of debris were blasted into the air, fueled by a pressurized reservoir of magma under the park.
Signs of seismic unrest are beginning to appear. One month ago, the nearby Shoshone River suddenly started boiling. The water changed color and began to emit a sulfuric odor, a sure sign of seismic activity that hasn’t been seen in the river for over 200 years.  
This was followed by increased volcanic rumblings, and though small tremors are common, Yellowstone was struck by a series of relatively large tremors. On June 9, a magnitude 3.7 earthquake hit the region, on June 13 there was a magnitude 4.3 earthquake, and on June 15, an earthquake with a magnitude of 4.0.
Though most people associate seismic calamity with California and the Pacific Crescent of Fire, Yellowstone sits on what scientists consider the single most dangerous volcanic site in the world. A major eruption at Yellowstone would bring on global disaster. The chance of such an eruption happening at one of the major volcanoes within 80 years is put at five to ten per cent by the experts, and Yellowstone could very well be it.
Underneath Yellowstone lies a reservoir of magma more than twice the size previously thought. A US Geological Survey (USGS) study in 2014 discovered that the lava reservoir is enormous: 55 miles by 20 miles on each side and about 6 miles deep. This is as full as it was when it erupted in prehistoric times.
A super-volcano at Yellowstone has the potential to spew more than 240 cubic miles of magma across Montana, Idaho and Wyoming, more than 1,100 times the magma that flowed from Mount Saint Helens in 1980, killing 57 people. Experts estimate that a Yellowstone eruption would kill 87,000 people immediately,
A catastrophic eruption in Yellowstone would immediately threaten people in the heartland of America, but the more devastating effects would be felt across the entire country and perhaps even the world. A layer of ash would cover the entire US and southern Canada, causing damage and preventing air travel. Europe experienced this in 2010, when relatively small eruptions at Eyjafjallajökull, Iceland led to 20 countries closing their airspace to commercial jet traffic, affecting about 10 million travellers.

But an eruption at Yellowstone would be more than an inconvenience for vacationers and herds of bison. In a study concluded last year,researchers from the University of Utah called the magma reservoir under Yellowstone National Park, “one of the planet’s biggest time bombs.” They noted that the chances of a catastrophic eruption at this time are small, “but when it does blow, it probably will change the world.” They predicted that the effects of an eruption would dwarf any natural disaster to date, similar to nuclear winter, but on a much greater scale. The study noted that, “these types of events have been known to touch off ice ages”.
“If another large caldera-forming eruption were to occur at Yellowstone, its effects would be worldwide. It would drastically shift the world’s climate,” said researcher Hsin-Hua Huang.
After a rash of earthquakes in April,Rabb Yitzchak Batzri, a known Kabbalist from Jerusalem, told Breaking Israel News that this was prophesied in Psalms for the end of days.

Who looketh on the earth, and it trembleth; He toucheth the mountains, and they smoke(Psalm 104;32)

“This describes what will happen in the End of Days before the final redemption,” Rabbi Batzri said. “There will be an earthquake in Israel, but it will be beneficial, opening up the Temple Mount, bringing forthLiving Waters, purifying the city to receive the Messiah.”
When asked about the seismic activity in Yellowstone, the rabbi explained that in the book of Zechariah, it is prophesied that two thirds of the world will be destroyed by fire in the end of days.

And I will bring the third part through the fire and will refine them as silver is refined and will try them as gold is tried; they shall call on My name and I will answer them; I will say: ‘It is My people’ and they shall say: ‘Hashem is my God.’(Zechariah 13;9)

“The entire world will see earthquakes and eruptions in the end of days,” the rabbi explained. “It will purify Israel, just as a mikveh (pool of water) purifies, but for the rest of the world it will purify by fire, like a crucible.”

Written by Adam Eliyahu Berkowitz

Adam Eliyahu Berkowitz is a features writer for Breaking Israel News. He made Aliyah to Israel in 1991 and served in the IDF as a combat medic. Berkowitz studied Jewish law and received rabbinical ordination in Israel. He has worked as a freelance writer and his novel, The Hope Merchant, is available on Amazon. He lives in the Golan Heights with his wife and their four children.
Read more at http://www.breakingisraelnews.com/author/adam_berkowitz/#C65rheD1kOxquxmT.99

Training For Mastery

                                             
                                                Written By Pastor Chris Oyakhilome

I have fought a good fight, I have finished my course, I have kept the faith (2 Timothy 4:7).
To be a good leader, a successful leader, you have to be well trained. And training isn’t just a onetime thing; it’s a continuous exercise, and the aim of every training is to attain mastery or perfection. Some people believe that as long as they’re in the earth, they’ll just keep learning, without attaining mastery. That’s not what the Word teaches.
The Bible talks about people who are ever learning, but never able to come to the knowledge of the truth (2 Timothy 3:7). That’s not a recommendation. There’s a place of mastery that every Christian should desire to attain. There’re certain things you must perfect before God can permit you to move to higher things in the spirit-realm. And that’s why you have to be trained in the Word.
In Ephesians 4:11-12, the Apostle Paul lists for us the purpose of the fivefold ministry gifts, which the Lord Jesus gave to the Church; it’s for the training or “perfecting” of the saints. It’s so we can attain mastery: “And he gave some, apostles; and some, prophets; and some, evangelists; and some, pastors and teachers; For the perfecting of the saints….”
Don’t live a life that’s always on “a journey,” in pursuit of the same things, on the same level for years. There’re certain things that you should perfect, and when you do, move to the next level; move to something higher. Success is measured at different levels. As you’re being trained, you can tell whether or not you’re successful by the results you produce on the basis of your current level of training.
The more yielded you are to the Holy Spirit and the Word of God, the faster the process of your training, and the sooner you attain mastery at that level and area of training.
PRAYER:
Dear Father, I thank you for the ministry gifts to the body of Christ, that the Church may be taught, trained, perfected and energized for the work of the ministry. I take advantage of the Word and the blessings of the Spirit, through which I’m trained for a continuous life of victory, success, promotion and greatness, in Jesus’ Name. Amen.
Further Study: Hebrews 5:12-14; Hebrews 6:1; 2 Timothy 3:16-17
1-Year Bible Reading Plan: Acts 10:24-48, Ezra 7-8
2-Year Bible Reading Plan: 2 Corinthians 8:1-8, Isaiah 10

Hillary Clinton questioned by FBI on emails

                                    
US presidential candidate Hillary Clinton has been questioned by the FBI over her use of emails while she was secretary of state, her campaign says.
A spokesperson said it was a voluntary interview.
The FBI is investigating Mrs Clinton and her aides over whether they mishandled classified information on a private email server she used while serving as secretary of state.
Mrs Clinton denies handling classified information in her private emails.
She said she set up the email address for reasons of convenience, because it was easier to do everything from her Blackberry than to have several phones or tablets.
However, a state department inquiry accused her and other former US secretaries of state of poorly managing email security.

Donald Trump forced to delete tweet after allegations of anti-Semitism

                               
Donald Trump was forced to reissue a tweet after Twitter users issued charges of anti-Semitism.
The deleted tweet featured an image of Hillary Clinton with the words “History Made” as well as “Most Corrupt Candidate Ever!” with the latter phrase being contained inside a six-pointed star. The graphics were laid over a pile of cash.
The tweet was immediately criticized by some many on Twitter, who said the six-pointed star can be linked to the Jewish star of David.

How to Be an Effective Mentor

                                      
    It’s no question, there are many benefits of being a mentor. But mentoring isn’t as easy as it may seem. So, what does it take to be effective at mentoring?
There are several tasks you should perform in order to be a successful mentor.

1. Remember, mentoring is knowledge transfer. It is an opportunity to share your experiences with your mentee and help them to not make the same mistakes that you made.
2. Listening is key. Show that you are an attentive listener by making eye contact, using body language to show you’re paying attention, providing feedback, deferring judgment, and responding appropriately.
3. If applicable, get to know your mentee on more than just a professional level. Take personal interest in your mentee’s development.
4. If you don’t have experience in dealing with a particular issue, ask someone in your network for advice or refer him or her to others who may have the experience to share regarding a particular issue.
5. Be open to learning. No matter how much experience you have, you won’t know everything. Most mentors find they benefit from the mentoring relationship as well by learning from the mentee. In addition, mentors often sharpen their communications skills, develop empathy, and become better leaders.

By following these guidelines, you will be an effective mentor.

Written by Alison Martin-Books
 Alison Martin-Books is the Managing Director of Diverse Talent Strategies, a family of brands offering turn-key solutions for mentoring, women's leadership initiatives, and recruitment. With roughly 15 years in nonprofit work, Martin-Books has a passion for doing work that makes a difference in the lives of others. After serving as Executive Director at two different national nonprofit organizations, her commitment to her passion for developing female talent led her launch Mentoring Women’s Network. In her role, Martin-Books acts as a liaison to a national committee responsible for the leadership development content for the organization and consults with corporations on the development and strategy aligned with initiatives for emerging female leaders. She is also the author of the book, “Landing on My Feet: Learning to Lead Through Mentoring” and speaks regularly on behalf of the organization