Men's Health Malaysia Online

Knees-Up

noreply@blogger.com (Author) — Wed, 10 Mar 2010 00:00:00 +0000

If you're worried about the onset of middle age (and we're not just talking the spread) research has shown that for osteoarthritis of the knees, adherence to a strength training program, a self management program or a combination of the two significantly improves mobility and reduce pain.

Thinking And Drinking

noreply@blogger.com (Author) — Tue, 09 Mar 2010 00:00:00 +0000

Don't have a diet soft drink before an important meeting or when you're about to make an important decision. Psychological scientists from the University of South Dakota found that changes in glucose levels affect a person's self control. Blood glucose levels can affect how we think about immediate rewards verses future plans. The study found that those who drank diet soft drinks were more prone to seeking instant gratification. Study authors say making difficult choices takes energy and cognitive resources and these are depleted when you're sucking in a carbonated can of diet soda. Regular soft drinks however gives you more energy and you then have the ability to be more future minded.

Lock Up Your Silver

noreply@blogger.com (Author) — Mon, 08 Mar 2010 00:00:00 +0000

Remember when mom used to feed us our cough syrup with a large spoon when we were kids? Well, fine as those memories were, this is one practice that you should stop immediately. The use of improper spoons to measure liquid medications is a major cause of dosing errors says the FDA. Researchers found that using spoons from your kitchen you run the risk of overestimating your dosage by up to 11.6% or underestimating it up to 8.4%. These discrepancies add up and if you're running a fever, you need the right dose for faster healing. The study authors suggest using a measuring cup or a dosing spoon when using liquid meds.

Lose weight, gain energy

noreply@blogger.com (MH Web Editor) — Fri, 05 Mar 2010 15:30:00 +0000

Fast food that is good for you. Simple, quick and easy. Here's a recipe from MH Refine & Define class of '09 with a meal that satisfies and energizes.

Activity Protects Against Heart Failure

noreply@blogger.com (Author) — Fri, 05 Mar 2010 00:00:00 +0000

No matter what your body mass index (BMI) is, moderate to high levels of physical activity can lower your risk of heart failure, according to research carried out in Finland. However, it was also noted that obese men were twice as likely to develop heart problems.

Tales From The Womb

noreply@blogger.com (Author) — Thu, 04 Mar 2010 00:00:00 +0000

Your level of masculinity may be linked to phthalates (commonly found in plastic food wrappers) your mother was exposed to while you were still in the womb,according to a study by the University of Rochester School of Medicine and Dentistry, New York. Boys with fetal exposure to phthalates were less likely to engage in play fighting or playing with toy guns and more likely to choose neutral games like sports or quizzes.

Meanwhile, exposure to too much estrogen as an unborn baby could result in reproductive abnormalities as an adult. Experiments on rats showed that exposure to ethyl estradiol (the main estrogen in birth control pills) increased the likelihood of penis deformity and low fertility. Higher doses are as dangerous for baby boys as DES - a drug banned in the US as a contraceptive in the 1970s.

Rubber Is The New Iron

noreply@blogger.com (Author) — Wed, 03 Mar 2010 00:00:00 +0000

Exercise toys - like medicine balls, agility ladders, resistance bands and Swiss balls - are steadily muscling out traditional equipment in gyms in the U.S., according to news reports. Instructors are guiding patrons away from machines that isolate particular muscles or muscle groups and teaching exercises that mimic everyday movement.

Driving Habits

noreply@blogger.com (MH Web Editor) — Tue, 02 Mar 2010 01:10:00 +0000

You can tell a lot about driving habits over Chinese New Year. Do this poll and let us know what you think. Click here!

Go Menglembu

noreply@blogger.com (Author) — Tue, 02 Mar 2010 00:00:00 +0000

Eating peanuts can save your life and slim you down. Studies in the Archives of Internal Medicine found that men who ate peanuts four times a week were 50% less likely to die from a heart attack or have one. More good news, munching on peanuts can lower your bad cholesterol levels by 10 to 15 points. Also peanuts make you feel more full and when you're sated you won't be raiding the fridge during commercial breaks.

March Promotions

noreply@blogger.com (Author) — Mon, 01 Mar 2010 00:00:00 +0000

MedKlinn Asens Promotion

BREATHE EASY
Eliminate dust mites, allergens, viruses and odours with MedKlinn Asens. This portable air sterilizer with patented Cerafusion ion technology (which produces up to 3 million negative ions per cm3) targets pollutants for cleaner, fresher air. This machine, designed for continuous 24-hour operation, helps to reduce sinus problems, and increase the mind's awareness while improving the recovery from physical activities. As it covers an area up to 600 square feet, you can now breathe healthy and stay healthy for a longer period of time. The MedKlinn Asens retails at RM599 with minimal maintenance and which includes filtering.

How to Win !
8 lucky readers submitting all correct entries will win either :
3 Grand Prizes : MedKlinn Asens Premium worth RM899 each or
5 Consolation Prizes : MedKlinn Asens worth RM599 each.

ORIGINS Promotion

SOOTHE YOUR SENSES
Calm your skin and have a good night's rest tonight with Dr. Andrew Weil for Origins. Consisting of the Dr. Andrew Weil for Origins Plantidote and Dr Andrew Weil for Origins Night Health, this collection gives the skin a round-the-clock protection so you not only feel good, but look good too! For daytime, indulge in the Dr. Andrew Weil for Origins Plantidote with proprietary formulas to restore calm to the skin, especially for those who are prone to redness or sensitivity. For night time, the Dr. Andrew Weil for Origins Night Health with 100% natural essential oils will help encourage tranquility in both mind and body, helping release the day's tension so that you can rise and shine with bright, healthy looking skin as it works to reduce fine lines overnight. For more info, please visit www.originsmalaysia.com or Origins Malaysia Facebook.

HOW to WIN!
8 lucky readers to submit all correct entries will win a Dr. Andrew Weil for Origins set worth RM720 each!

Malaysia Camp brought to you by Core Fitness

MEN'S HEALTH MALAYSIA CAMP BROUGHT TO YOU BY CORE FITNESS
Experience survival in its purest form. Sabah's Crocker range is the home of some of the world's purest rainforests, and we're challenging you to make it your home for three days. Men's Health Malaysia Camp by Core Fitness takes you into the wild for an unforgettable physical, emotional and mental challenge. Learn to survive the mad life in the both the natural and urban jungles through workshops by Core Fitness and FIT Malaysia.

Date : 23-25 April 2010
Venue : Kota Kinabalu, Sabah

HOW to WIN!
Tell us why you want to be part of this camp. Only 20 lucky readers will be selected.

Each of the 20 participants will receive
Apparel and a goodie bag
Return flight ticket
3D/2N accommodation in a jungle environment, Kasih Sayang Boutique Health Resort & Spa, Kota Kinabalu, Sabah

Puff & Puffy

noreply@blogger.com (Author) — Mon, 01 Mar 2010 00:00:00 +0000

Those who quit the cancer sticks are now at a risk of getting type 2 diabetes, a study says. Here's the no-win situation. Smokers have a 31% higher risk of getting type 2 diabetes but ex-smokers run a 73% higher risk of getting the disease. The highest risk occurred within three years of quitting, but after 12 years the risk evens out. Researchers say the weight gain that occurred after quitting is partly to blame. So when it comes to type 2 diabetes, prevention is better than cure.

MH Woman March

noreply@blogger.com (MH Web Editor) — Fri, 26 Feb 2010 03:59:00 +0000

For our March MH Woman we got a hold of the versatile and beautiful Belinda Chee. Check out this behind the scenes video to see how we do things during shoots.

Get your March copy today and read all you need to know about her!

March cover & fashion shoot

noreply@blogger.com (MH Web Editor) — Fri, 26 Feb 2010 03:35:00 +0000

Hello healthy folks, as promised here is the video of our March cover guy, Dj Nas-T behind the scenes during his photo shoot. Enjoy!

Also don't forget to get your copy of March issue today!

Find Us, Fan Us on Facebook!

noreply@blogger.com (MH Web Editor) — Mon, 22 Feb 2010 04:27:00 +0000

Get up to date with all that's happening at Men's Health Malaysia!
Polls, updates on events, freebies and MORE.
Click here and get there.

Coming Soon

noreply@blogger.com (MH Web Editor) — Fri, 19 Feb 2010 02:13:00 +0000

Good day healthy people! We hope you're having a roaring of a time so far in the year 2010. Here's what to expect on newsstands near you. Be the first to claim your copy

Work Your Buns Off

noreply@blogger.com (Author) — Fri, 19 Feb 2010 00:00:00 +0000

Too much junk in the trunk? Here's how to make your gluteus more maximus

IF BUILDING A BETTER BODY WERE ALL ABOUT THE BENCH PRESS AND biceps curls, every man would look like Adrian Peterson. But your body is more than just a collection of individual muscles; it's a single muscular system. So if one muscle is ignored - or worse, shuts down - the rest won't work as well. When I evaluate clients at my gym, Indianapolis Fitness and Sports Training, I find one key area of weakness over and over again: their glutes, or butt muscles. It's no secret that men typically train only the muscles they can see in the mirror. This one-sided approach is bad for your body and even worse for your glutes, because long hours spent sitting can cause your glutes to "forget" how to fire. Consider this: Your glutes are perhaps the most powerful collection of muscles in your body. Which means weak glutes negatively impact your entire muscular system. Use this plan to activate your glutes and maximize your body's potential. In weeks you'll increase lower-body strength, decrease your injury risk, and burn more fat.

THE WARMUP
Before you improve glute functioning, you need to address your limited flexibility. If you tend to sit all day, the front of your hips may be extremely stiff. Begin each glute workout with the kneeling hip flexor stretch in order to help loosen your hips and maximize your lower-body performance.

Kneeling hip flexor stretch
Kneel on your left knee, tighten your left gluteus maximus, and brace your abdominal muscles while keeping your back straight.(You should feel a slight stretch in the front of your left hip.) Then reach up with your left hand as high as you can and bend slightly to the right. Reach out and back with your right hand, and turn toward the right. Hold this stretch for 30 seconds. Do 4 reps, and then switch sides and repeat to stretch your right hip.

THE PROGRAM
Follow these three phases to improve your hip and glute functioning. Some exercises may seem too easy at first, but doing them is essential to properly activating muscles that have been ignored. As you make progress, you'll perform more challenging moves and ultimately improve the various functions of your glutes. Spend 2 to 4 weeks on each phase before increasing the difficulty.

Hip raise
Lie on your back with your knees bent and your feet flat. Lift your hips until they're straight. Hold for 5 seconds, and return to the starting position. Perform 2 or 3 sets of 10 to 12 reps, resting for 30 to 60 seconds between sets.

Clamshell
Lie on your side with your knees bent 90 degrees and your heels together and in line with your butt. Open your knees as far as you can, without rotating your pelvis or back. Pause; return to the starting position. Do 2 or 3 sets of 10 to 12 reps, resting for 30 to 60 seconds between sets.

Bird dog
Get down on your hands and knees. With your back straight, fully extend one leg behind you until you feel your glutes tighten; avoid any lower-back movement. Hold the position for 5 seconds and return to the starting position. Do 2 or 3 sets of 10 to 12 reps on each side, resting for 30 to 60 seconds between sets.

Hip raise with feet on bench
Lie on your back with your feet on a bench and your legs straight. Then do a hip raise, as in phase 1. Hold for 5 seconds, and return to the starting position. Do 2 or 3 sets of 10 to 12 reps, resting for 30 to 60 seconds between sets.

Lateral walk
Place an exercise band around your thighs. Step to the side, toes pointing slightly outward. Sidestep to the left 20 feet, and then repeat to the right. That's 1 round. Do 1 or 2 sets of 3 rounds, resting 60 to 90 seconds between sets.

Cable pull-through
Face away from a cable machine holding a low cable handle between your legs. Bend and reach back between your legs, with your knees bent and back straight. Now stand up, keep your glutes tight, and pause. Do 2 or 3 sets of 12 to 15 reps, resting 60 to 90 seconds between sets.

Hip raise with feet on Swiss ball
Perform this exercise just like the first exercise in phase 2, but with your feet on a Swiss ball. Do 2 or 3 sets of 10 to 12 reps, resting for 60 to 90 seconds between sets.

Single-leg squat-to-bench
Stand on your right foot and extend your left leg. Lower yourself to a bench by bending your hips and right knee. Stand up without your left foot touching the ground. Do 8 to 10 reps and switch legs. That's 1 set. Do 2 or 3 sets, resting for 60 to 90 seconds between sets.

Stepup
Step up with your right leg onto a bench that's 6 inches in front of you. Raise your left knee to hip level without your foot touching the bench. Return your left foot to the floor. Complete 10 to 12 reps on one side, and then repeat on the other side. That's 1 set. Do 2 or 3, resting for 60 to 90 seconds in between.

Expand Your Options, Shrink Your Gut

noreply@blogger.com (Author) — Thu, 18 Feb 2010 00:00:00 +0000

WATCH WHAT YOU EAT, SURE - BUT DON'T WATCH RERUNS. A BORING DIET IS HARD TO STICK WITH. "THERE IS NO ONE SET OF FOODS YOU MUST ALWAYS CHOOSE FROM IN ORDER TO MAKE YOUR ABS SHOW," SAYS NUTRITIONIST ALAN ARAGON, M.S.

WHY
Like broccoli, this leafy vegetable has a crunch - and less than half the calories and carbohydrates of its cruciferous cousin.

HOW TO PREPARE IT
Separate, wash, and dry the leaves of one head of baby bak choy. Heat a tablespoon of olive oil on medium high. Saute the leaves with a thinly sliced garlic clove for about 5 minutes or until tender.

WHY
This sweet Asian fruit is a better source of vitamin C than your average apple.

HOW TO PREPARE IT
The most common persimmons are always deep orange and should be very soft when ripe. To eat one, cut it in half and spoon out the goods. Served chilled, it's a tasty dessert.

WHY
Pound for pound, goat has less than half the calories of porterhouse steak, and a few more grams of protein.

HOW TO PREPARE IT
Try it barbecued kebab-style, finished with a squeeze of lemon and some chopped rosemary. Or slow-roast a bone-in cut for a hearty meal.

WHY
Buckwheat may have more disease-fighting antioxidants than oats, barley, or wheat germ, according to a 2008 Turkish study.

HOW TO PREPARE IT
For two new ways to start your day, try a buckwheat pancake mix or an organic creamy
buckwheat cereal.

WHY
This Dutch cheese is semifirm, unlike the semisoft Muenster, and has more protein, fewer calories, and a richer, nuttier flavor.

HOW TO PREPARE IT
Cube the Edam and eat it with a fresh pear. Better yet, try it in a grilled-cheese sandwich with apple slices and stone-ground mustard.

Build Your Athleticism

noreply@blogger.com (Author) — Wed, 17 Feb 2010 00:00:00 +0000

"Great athletes are defined by their agility - their ability to change speed and direction instantly," says Todd Durkin, M.A., C.S.C.S. And according to researchers in Tunisia, the modified agility T-test, which tests sprinting and lateral movement, is the best assessment of agility in sports like basketball and tennis. Try to improve your time on this test to improve your agility on the court.

HOW TO DO IT Sprint from cone A to cone B. Immediately shuffle left to cone C, and then shuffle right, passing B, to cone D. Shuffle as quickly as possible to cone B, and then run backward to cone A.

Chicken Cacciatore

noreply@blogger.com (Author) — Tue, 16 Feb 2010 00:00:00 +0000

END THE YEAR WITH THIS WARM, HEARTY, AND HEALTHY DISH

YOU'LL NEED

2 Tbsp olive oil

8 boneless chicken thighs (or a combination of thighs and drumsticks)

Salt and freshly ground black pepper

1 red bell pepper, thinly sliced

1 medium onion, thinly sliced

4 cloves garlic, minced

1 tsp crushed red-pepper flakes

10-12 green or black olives, pitted and roughly chopped

1/2 cup dry red wine

1 1/2 cups chicken stock

1 lb roma tomatoes, coarsely chopped

2 Tbsp chopped flat-leaf parsley

HOW TO MAKE IT

1 Heat the olive oil in a large saute pan on high. Season the thighs with salt and pepper and add them to the skillet, skin side down. Cook, turning occasionally, until they're deeply brown and crisp on all sides, about 8 to 10 minutes. Remove them from the pan.

2 Lower the heat. Add the bell pepper, onion, garlic, pepper flakes, and olives. Cook until the vegetables soften, about 10 minutes. Pour in the wine; simmer, stirring occasionally, until the wine nearly evaporates, about 5 minutes.

3 Add the stock, tomatoes, and chicken, tucking it skin side up into the vegetables. Bring to a simmer and cook over medium heat for another 20 minutes, until the chicken is nearly falling off the bone and the sauce is reduced by half. Add salt and pepper to taste. Sprinkle on the parsley. Makes 4 servings

PER SERVING 490 calories, 35 grams (g)protein, 15 g carbohydrates (3 g fiber), 29 g fat, 360 milligrams sodium.

Is She The One?

noreply@blogger.com (Author) — Tue, 16 Feb 2010 00:00:00 +0000

Think you've found someone for life? Put her under this relationship microscope to find out for sure. It might very well save your heart and your bank account from cracking.

Take a closer look at her for some eye-opening relationship facts.

1 IS SHE SELF-CENTERED?
While you don't expect to be waited on hand and foot, studies conducted by the University of Texas found her generosity of spirit is directly responsible for your happiness. After monitoring thousands of couples they discovered that women are responsible for 'maintenance behaviors' -selfless acts like taking charge of the household chores, organizing intimate dinners and starting 'coupley' rituals, which will directly influence how happy you will be in the relationship in years to come.

THE TEST: DINNER FOR TWO
Once you're settled keep an eye on her rather than looking around the restaurant. This is a great opportunity to assess whether she's into you or not. "Women tend to be 'people pleasers' so signs that she doesn't care about your wellbeing are a real warning," says Dr. Ian Kerner, author of She Comes First.

FAIL- She leans over and grabs food off your plate without offering a bite of hers in return. "This 'space invading' signals a 'what's mine is mine, and what's yours is mine' attitude," warns Dr. Van Epp.

PASS - She doesn't dominate the conversation: "Keepers ask more questions, speak for shorter periods and use 'hedges' -words which show consideration for your feelings, such as 'perhaps' or 'maybe," says Dr. Scott Haltzman, psychiatrist and author of The Secrets of Happily Married Men. "If she's using these words, she's interested in making a connection with you."

2 DOES SHE HAVE PATIENCE?
The University of Texas study shows empathy and patience are vital for long-lasting unions. "If she doesn't have these traits, once the honeymoon period is over and she sees the 'real you' -foibles and all, she'll be out the door," says Kerner. Taking the dog, the car and your Wii with her.

THE TEST: HIT THE SHOPS
Take her to the supermarket and see how she reacts to other stressed out shoppers. "How she treats others is an indicator of her true nature," says Van Epp. "If she can't empathize with strangers, expect her to treat you with similar disdain later."

FAIL- If the corner of her mouth curls up slightly, it's a sign of contempt according to Dr. Paul Ekman, professor of psychology at the University of California Medical School.

PASS- She's mimicking the slac-jawed checkout girl's expression, and she's not just making fun of them; studies by the Universite Paris found that we mimic the facial expressions of people we empathize with when we talk.

The Shape You're In

noreply@blogger.com (Author) — Fri, 12 Feb 2010 00:00:00 +0000

Marie Savard, M.D., classifies body types as apples and pears. (Being guys, we call them "heavy bags" and "speed bags.") Divide your waist size (at your belly button) by your hip size. Greater than 0.85, you're an apple; less, you're a pear.

HEAVY BAG
Most men carry their excess heft primarily in their belly, chest, and back - an "android" body, or apple. The visceral fat in and around an apple guy's gut is more metabolically active, which means it burns off first when he exercises and cuts calories. But he's unlikely to see much reduction in his belly because of that layer of slow-burning fat under his skin. THE SOLUTION: Whole grains. A Penn State study found that dieters who ate wholegrain foods lost twice as much abdominal fat as dieters who ate refined flour did.

SPEED BAG
Some men carry more weight in their butt and thighs. Researchers call this type a "gynoid" body or pear. The pear man's belly can shrink faster because he has less visceral fat and skin fat around his torso. But that means his junk in the trunk looks even bigger by comparison. THE SOLUTION: If this is your body type, avoid saturated fats. "The fat cells in your rump and thighs will quickly store saturated fats soon after you digest them," says Dr. Savard. Instead, use monounsaturated fats like olive oil and canola oil.

Is She Open To A Fling?

noreply@blogger.com (Author) — Thu, 11 Feb 2010 00:00:00 +0000

Researchers at Florida State University asked women about their sexual openness, and then videotaped them alone with a man - plus a Rubik's cube as a project. They found that some cues were good predictors of openness, some were not, and some were misleading.

GOOD CUES (can indicate openness) Widening eyes/ raising eyebrows / Glancing at the man / Paying little attention to the Rubik's cube

BAD CUES (not related to openness) Tilting her head / Open posture / Touching her hair / Hand gestures / Touching the man

MISLEADING CUES (don't indicate openness, though they're believed to) Smiling / Laughing / Proximity to the man / Attractiveness / Provocative dress

Muscle to Burn

noreply@blogger.com (Author) — Wed, 10 Feb 2010 00:00:00 +0000

THIS POWER-BASED WORKOUT CAN HAVE YOU LIFTING MORE IN NO TIME

Here's the key to building tremendous strength in little time: Perform exercises that work a single set of muscles while allowing others to recover, even when rest periods are short, says Mark Philippi, C.S.C.S., the owner of Philippi Sports Institute.

First, perform 1 set of each exercise.

Next, do 1 set of deadlifts, followed by 1 set of bench presses. Rest 60 seconds between sets; do this combo a total of 3 times.

Last, perform 1 set of reverse lunges and 1 set of diagonal lifts/presses. Rest 30 seconds between sets; do this combo a total of 3 times.

1 Deadlift: Bend at your hips and knees and grab the bar overhand, your hands about shoulder-width apart. Keeping your back straight, pull your torso back and up, thrust your hips forward, and stand up with the bar. Then lower it, keeping it close to your body. Do 3 to 5 reps.

2 Bench press: Grab a barbell with an overhand grip that's just beyond shoulder width. Hold the bar straight above your sternum. Lower it, pause, and press back up. Keep your elbows tucked in so that your upper arms form a 45-degree angle in the down position. Do 3 to 5 reps.

3 Barbell reverse lunge: Hold a bar across your upper back with an overhand grip. Step backward with your right leg and lower yourself until your right knee nearly touches the floor. Pause, and quickly push back to the starting position. Do 8 reps; switch legs and repeat.

4 Diagonal lift and press: Hold a weight plate in front of your thighs. With your feet shoulder-width apart, squat and rotate your torso (and the plate) to the right. Then stand and rotate left while lifting the plate up and across your chest until it's over your left shoulder and your arms are locked. Lower the weight. Do 5 reps, and then switch sides.

Hot Choices

noreply@blogger.com (Author) — Tue, 09 Feb 2010 00:00:00 +0000

Instant oatmeal is one of the great healthy foods, but there are other hot cereals for gray winter mornings.

1. Steel-cut oats
You'll enjoy more of the oat grain with these than with instant oats, allowing for a richer flavor and more nutrients.

2. Cream of Wheat
Eat this milled cereal to load up on vitamin B and iron. Skip the flavored varieties and add a touch of honey or maple syrup instead.

3. Hominy
These puffy, creamy kernels are made from dried corn (sans hull and germ). Just crack open a can and heat. They're not as nutritious as oats, but give a good dose of fiber.

4. Hulled buckwheat
This protein-packed grain (5.7 grams per serving) cooks slowly, so make a big batch for reheating all week.

5. Corn grits
Ground hominy equals grits, a Southern staple and a good source of folate. Boost flavor and protein by heating grits with butter and sausage.

6. Ralston
Essentially a wholegrain version of Cream of Wheat, Ralston has a wheatier flavor and more fiber to keep you feeling full until lunch.

Custom-Made Muscle

noreply@blogger.com (Author) — Mon, 08 Feb 2010 00:00:00 +0000

MODIFY ANY EXERCISE TO SUIT YOUR FITNESS LEVEL WITH THESE SIMPLE ADJUSTMENTS

Band-assisted squat
Place a stretchable band around a chinup bar and stand just behind the bar. Hold the band with both hands as you squat until your thighs are parallel to the floor. Stand back up.

Why it works The band lends stability as you squat, and assists your legs as you press back up to the starting position.

Elevated straight-leg deadlift
Stand between two 6- to 12-inch-high boxes with your knees slightly bent, holding a barbell with an overhand grip. Bend at your hips and lower your torso until the barbell touches the boxes. Pause, and return to an upright position.

Why it works The box limits your range of motion, helping you master the deadlift.

Negative chinup/ pullup
Stand on a box beneath a pullup bar. Jump up, pulling your chest to the bar. Then take 6 to 10 seconds to lower yourself until your feet touch the box. Repeat.

Why it works Slowly lowering your body can help build your upper-body muscles and increase the pulling power you need for chinups or pullups.

Negative pushup
This isn't a bench press, but it provides the same benefit. Perform a pushup, and take 6 to 10 seconds to lower your body as you keep your core tight. Once you're an inch above the ground, explosively push your body back up.

Why it works When you slowly lower your body, you activate more muscle fibers, increasing your chest, back, and triceps strength.

Kneeling plank
Assume a pushup position, but rest on your forearms and your knees. Your body should form a straight line from shoulders to knees. Brace your core and hold the position as long as you can.

Why it works Bending your knees reduces the weight your core has to support. Also, if you feel back pain when you do regular planks, this eases tension.