Breaststroker Sydney Colburn Verbally Commits to Miami University Redhawks

Photo Courtesy: Sydney Colburn

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NEW COMMIT: Sydney Colburn has verbally committed to spend her collegiate career swimming for Miami University beginning next fall. Colburn is from Deerfield, Illinois. She is a USA Swimming Scholastic All-American who swims for New Trier Swim Club and is a senior at Deerfield High School.

She told Swimming World,

“I am very excited to announce that I have verbally committed to Miami University in Oxford, OH! I am so impressed by their swim program and their incredible academic opportunities. I am truly grateful to all that have helped me to get to this point in my journey. I am looking forward to being a part of the Miami swim family. Go RedHawks!!”

Primarily a breaststroker, her top times include:

  • 50 Breast 30.52
  • 100 Breast 1:03.94
  • 200 Breast 2:27.20

Colburn set all three of her lifetime best breaststroke times at NCSA Junior Nationals last March. At the 2017 Mid American Conference Championship it took a 1:03.99 to make finals of the 100 breaststroke, a mark Colburn is just shy of. The Redhawks had a senior and a junior in last year’s A final and a junior in the B final. All three will be gone by Colburn’s timely arrival next fall.

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Quick-Step announce line-up for Paris-Tours as Gaviria looks to defend title

Quick-Step Floors announced their starting eight for Paris-Tours on Thursday as the team prep to seek a third straight victory in the French one-day.

Nearing the conclusion of what has been a fine season, 2016 champion Fernando Gaviria will lead the squad in 234.5-kilometre semi-classic in an attempt to defend his title.

Among the world’s best sprinters, the 26-year-old Colombian caught his rivals napping in last year’s edition of the race, powering away from the other quick men some 600 metres from the finish. He hold on all the way to the line to take a convincing victory, with FDJ’s Arnaud Démare left to settle for a distant second as he and the rest of the sprinters reacted to late to Gaviria’s surprise move.

Trusted lead-out man Max Richeze will line up alongside Gaviria on Sunday, just as he did last year – and for many of Gaviria’s other major career successes. The Belgian WorldTour team will have a variety of Classics specialists in the mix as well, with 2015 winner Matteo Trentin, Niki Terpstra, Zdenek Stybar and Yves Lampaert all in the mix.

Quick-Step Floors for Paris-Tours: Rémi Cavagna, Fernando Gaviria Rendon, Iljo Keisse, Yves Lampaert, Maximiliano Richeze, Zdenek Stybar, Niki Terpstra, Matteo Trentin

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1980, 1984 Olympian Jesse Vassallo Calling For Help With Puerto Rico Hurricane Relief

Photo Courtesy: Bob Ingram

Former US Olympian from 1980 and 1984, Jesse Vassallo is calling for help in regards to Puerto Rico hurricane relief help. Vassallo appeared in a video posted by the International Swimming Hall of Fame on Thursday stating that Puerto Rico is desperate for help with recovering from Hurricane Maria.

Vassallo is a native of Puerto Rico and said in the video below that he posted on Facebook to see if he could find out more about his brothers. Vassallo recalled fighting back tears of images of the destruction on the island. Vassallo still has family and friends that live on the island that are living with electricity and water, among many other things.

Vassallo said the best way to help is to donate money via the American Red Cross here.

Photos of Hurricane Maria Aftermath


Photo Courtesy: Jesse Vassallo


Photo Courtesy: Jesse Vassallo


Photo Courtesy: Jesse Vassallo

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Grevers, Murphy, Ledecky, Manuel Slated to Swim at USA College Challenge

Photo Courtesy: SIPA USA

The rosters are out for the USA College Challenge, which will be held later this month at the University of Southern California. A team that includes some U.S. Olympians from 2016 and members of this summer’s World Championships team, will compete against Pac-12 All-Stars.

Ironically, the likes of Katie LedeckySimone Manuel and Kathleen Baker will be competing against the American team, which includes Melanie MargalisMadisyn CoxRegan Smith and recent Pac-12 grad Lia Neal off the World Champs team.

The U.S. men’s team includes Jack CongerMatt GreversCody Miller and recent Pac-12 graduates Ryan MurphyJacob Pebley and Josh Prenot.

Check out the USA Swimming press release below for more information about the meet. The full rosters for the U.S. team and for the Pac-12 team are also available.

Fifteen Team USA Olympians will be in action later this month when members of the USA Swimming National Team face collegiate swimming stars from the Pac-12 Conference in the second edition of the USA College Challenge.

The short-course yards dual meet is slated for Oct. 21-22 at the Uytengsu Aquatics Center on the campus of the University of Southern California in Los Angeles. The Saturday, Oct. 21 session will begin at 6 p.m. Pacific, followed by the Sunday, Oct. 22 session at 11 a.m. Tickets are on sale now at

Headlining the National Team roster will be last two Olympic champions in the men’s 100-meter backstroke, Matt Grevers (Lake Forest, Ill./Tucson Ford Dealers Aquatics) and Ryan Murphy (Jacksonville, Fla./California Aquatics). Eleven U.S. Olympians will compete for the National Team, including fellow 2016 individual medalists Cody Miller (Las Vegas, Nev./Badger Swim Club) and Josh Prenot (Santa Monica, Calif./California Aquatics).

On the Pac-12 side, the Stanford duo of Katie Ledecky (Bethesda, Md./Stanford Swimming) and Simone Manuel (Sugar Land, Texas/Stanford Swimming) lead the roster along with 2016 Olympic teammates Kathleen Baker (Winston-Salem, N.C./California Aquatics) and Abbey Weitzeil (Saugus, Calif./California Aquatics).

Full rosters for both teams can be found at

Pac-12 Networks will provide exclusive broadcast coverage of the event. Specific channel and broadcaster information for the Saturday, Oct. 21 session will be announced at a later date, while the Sunday, Oct. 22 session will air live nationally on Pac-12 Network as well as on Pac-12 Arizona and Pac-12 Los Angeles. Both sessions will also be available to stream live for authenticated Pac-12 Networks subscribers via the Pac-12 Now app and

Each athlete may be entered in up to six races during the meet, including individual events and relays.

A running score will be kept throughout the dual meet competition combining the points earned by both women and men. With 613 points available in 33 total events, the first team to 306.5 points will be the winner.

A running score will be kept throughout the dual meet competition combining the points earned by both women and men. With 613 points available in 33 total events, the first team to 306.5 points will be the winner.

For individual events, each team will be permitted to enter up to four athletes. The top five athletes in each individual event will be permitted to score points for their team – 9 points for first place, 4 points for second, 3 points for third, 2 points for fourth and 1 point for fifth. Relay scoring is 11 points for a first-place finish, 4 points for second and 2 points for third.

USA Roster:


Pac-12 Roster:


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In-form Dunne shares lead at Dunhill Links

Paul Dunne has a share of Alfred Dunhill Links lead

Alfred Dunhill Links Championship
-5 P Dunne (Ire), N Colsaerts (Bel); -4 R Fox (NZ), T Hatton (Eng), S Lowry (Ire), O Fisher (Eng), J Stalter (Fra)
Selected others:-3 B Evans (Eng), D Drysdale (Sco), G McDowell (NI), M Wallace (Eng); -2 M Warren (Sco), S Jamieson (Sco), L Donald (Eng), J Donaldson (Wal), B Dredge (Wal), T Fleetwood (Eng); +1 R McIlroy (NI)

Ireland’s Paul Dunne continued his fine form by taking a share of the lead after day one of the Alfred Dunhill Links Championship in Scotland.

Dunne, who won his maiden European Tour title at the British Masters on Sunday, shot a five-under-par 67 at St Andrews.

Belgium’s Nicolas Colsaerts joins Dunne in the lead after a 67 at Kingsbarns in the three-course event.

English pair Tyrrell Hatton and Oliver Fisher, and Ireland’s Shane Lowry, are in a group of five a shot off the lead.

Northern Ireland’s Graeme McDowell and Scot David Drysdale are part of a 10-man group on three under, alongside English pair Ben Evans and Matt Wallace.

Drysdale and Evans both carded 69s at Carnoustie, where no other player bettered their opening scores.

Home hopefuls Marc Warren and Scott Jamieson, plus Welsh duo Jamie Donaldson and Bradley Dredge, finished their opening rounds on two under.

Rory McIlroy, playing in his final tournament of the year, shot a one-over 73 as he aims to avoid a season without a win for the first time since 2008.

Dunne, 24, eagled the par-four ninth and carded four birdies in windy conditions on the Old Course.

“It felt a lot different teeing up as a European Tour winner, as Monday, Tuesday and Wednesday just flew by this week,” he said.

“It felt good and my game still feels good. I got onto the first tee still feeling confident with my swing and the win does take the pressure off you.”

McIlroy, also playing at St Andrews, started with a birdie on the par-four first but then double-bogeyed the second.

Three more birdies were wiped out by three bogeys as the world number six, who has been plagued by a rib injury this year, finished the day six shots behind the leaders.

The Northern Irishman, 28, claimed his first professional victory at the Dubai Desert Classic in 2009 and has since won every season on either the European, PGA, PGA of Australasia or Asian Tour, including claiming four majors.

The run will end if he does not win this week.

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Chad Le Clos, Sarah Sjostrom On Fire to Close Out FINA World Cup in Doha

Photo Courtesy: Anesh Debiky

Editorial content for the 2017 FINA World Cup is sponsored by TritonWear. Visit for more information on our sponsor. For full Swimming World coverage, check event coverage page.

During the second of two days of competition at the 2017 FINA World Cup stop in Doha, South Africa’s Chad Le Clos, Sweden’s Sarah Sjostrom, Hungary’s Katinka Hosszu and Germany’s Christian Diener all recorded multiple wins.

No world records fell at the stop, but there were plenty of impressive efforts nonetheless, with Le Clos taking down American Tom Shields twice in quick succession and Sjostrom grabbing three wins and one runner-up finish on day two.

Read below for event-by-event full coverage of the session.

Full results

Event schedule:

  • Women’s 100 free
  • Men’s 200 free
  • Women’s 50 breast
  • Men’s 100 breast
  • Men’s 100 fly
  • Women’s 100 back
  • Men’s 50 back
  • Women’s 200 fly
  • Men’s 200 IM
  • Women’s 400 free
  • Men’s 50 free
  • Women’s 200 breast
  • Women’s 100 IM
  • Men’s 200 back
  • Women’s 50 fly
  • Men’s 1500 free
  • Women’s 400 IM
  • Mixed 200 medley relay

Women’s 100 Free

Sweden’s Sarah Sjostrom picked up her first win of the day and fourth of the meet in the 100 free, comfortably holding 2012 Olympic gold medalist Ranomi Kromowidjojo of the Netherlands at bay.

Sjostrom finished in 51.62, about a second off her world record of 50.58 set at an earlier World Cup stop in Eindhoven, while Kromowidjojo edged out countrywoman Femke Heemskerk for second, 52.19 to 52.29.


Men’s 200 Free

As he did Wednesday in the 200 fly and then repeatedly at the last World Cup stop in Hong Kong, South Africa’s Chad Le Clos got the better of the USA’s Tom Shields in the 200 free.

Le Clos finished in 1:44.40, and Shields took second in 1:45.02 after leading through the first half of the race. The Netherlands’ Kyle Stolk, never far behind the top two during the race, took third in 1:45.77.


Women’s 50 Breast

Jamaica’s Alia Atkinson dominated the shortest breaststroke race on the program for her second win of the meet. After winning the 100 breast Wednesday, she touched in 29.42 in the 200 to out-pace runner-up Rikke Pedersen by nine tenths of a second.

Denmark’s Pedersen came in at 30.32, and Austria’s Lena Kreundl took third in 31.24.


Men’s 100 Breast

In a repeat of the finish from Wednesday’s 50 breast, Cameron van der Burgh edged out Russia’s Kirill Prigoda in the 100, 56.11 to 56.31. Neither was all that far off van der Burgh’s suit-aided world record time of 55.61 from back in 2009.

Belarus’ Ilya Shymanovich grabbed third in 56.76.


Men’s 100 Fly

South Africa’s Chad Le Clos took down the USA’s Tom Shields for the second race in the span of 30 minutes when he won the 100 fly, 50.17 to 50.30. Shields closed on Le Clos on the back half but did not have enough to get into the wall ahead.

Belarus’ Pavel Sankovich took third in 50.79.


Women’s 100 Back

In the fourth head-to-head showdown of the meet between Hungary’s Katinka Hosszu and Australia’s Emily Seebohm, the Hungarian came out ahead in the 100 back, holding off her Aussie rival and getting to the wall in 56.27, to Seebohm’s 56.40.

The Netherlands’ Maaike De Waard grabbed third place, but she was well back of the top two with her time of 58.63.


Men’s 50 Back

Germany’s Christian Diener came out ahead of a tightly-bunched pack at the front of the men’s 50 back. He hit the wall in 23.58.

Russia’s Vladimir Morozov finished 0.13 behind in second place, touching out Brazil’s Nelson Silva (23.72), the USA’s Tom Shields (23.73) and Belarus’ Pavel Sankovich (23.74).


Women’s 200 Fly

China’s Zhang Yufei held off Germany’s Alexandra Wenk to come out on top of a small field in the women’s 200 fly. Zhang finished in 2:07.43, and Wenk was second in 2:08.17.

Hong Kong’s Chan Kin-Lok touched third in 2:08.72.


Men’s 200 IM

Russia’s Kirill Prigoda improved from his second-place finish in the 100 breast to the top spot in the 200 IM. The win marked his second in two days after winning the 200 breast earlier in the meet.

Prigoda finished in 1:55.57, while countryman Danill Pasynkov took second in 1:56.56. Third went to Hungary’s David Foldhazi in 1:57.41.


Women’s 400 Free

China’s Wang Jianjiahe, who set the first-ever world junior record in the women’s 800 free one day earlier, edged out countrywomen Li Bingjie and Shen Duo to win the 400 free as well.

Wang touched in 4:04.42, just ahead of Li in 4:02.58. Shen was third in 4:02.94, and from there it was a big jump back to the fourth-place finisher, which happened to be sprinter Femke Heemskerk making a 400-meter cameo.


Men’s 50 Free

Russia’s Vladimir Morozov picked up his first win of the day in the 50 free, blasting to the wall in a top time of 20.98 to win the race by more than a half second.

South Africa’s Chad Le Clos, making a very rare 50 free appearance, was second in 21.50, and Germany’s Damian Wierling was third in 21.61.


Women’s 200 Breast

Denmark’s Rikke Pedersen turned the tables on Jamaica’s Alia Atkinson when the duo met in the 200 breast. After Atkinson won the 50, Pedersen won the 200 by some seven seconds, touching in a time of 2:18.86.

Atkinson finished second in 2:26.10, and Austria’s Lisa Zaiser took third in 2:28.57.


Women’s 100 IM

In yet another Katinka HosszuEmily Seebohm showdown, Hosszu came out on top for the fourth time in five tries over the course of a two-day meet. She won the event in 57.26, while Seebohm fell all the way back to third in 58.59.

Sarah Sjostrom, who has shown that she can swim a little bit of back and breast as well as her signature free and fly, ended up posting a quick back-half and taking second in 57.60.


Men’s 200 Back

Germany’s Christian Diener won his second backstroke race of the day as he held off Poland’s Radoslaw Kawecki and South Africa’s Chad Le Clos — barely. Diener finished in 1:50.96, but both Kawecki and Le Clos out-split him badly on the last 50.

Kawecki, the Short Course World Champion in the event, tied with Le Clos for second in 1:51.02. The result was Le Clos’ fourth top-two finish of the day and his second in what is considered an “off-event” for the South African.


Women’s 50 Fly

Sweden’s Sarah Sjostrom won her third race of the day (in four tries), and the final triumph came just minutes after a second-place finish in the 100 IM. She won the 50 fly in 24.76 to defeat Ranomi Kromowidjojo by almost a half-second.

Kromowidjojo was second in 25.25, and her Dutch countrywoman Maaike De Waard took third in 25.87.


Men’s 1500 Free

Hungary’s Gergely Gyurta held off a strong late charge from Azerbaijan’s Maksym Shemberev to win the men’s 1500 free, coming in with a time of 14:41.84. Shemberev ended up settling for second in 14:43.79, while Olympic bronze medalist Gabriele Detti of Italy took third in 14:46.75.


Women’s 400 IM

Katinka Hosszu wrapped up her two-day stint in Doha with another win in the 400 IM. The Hungarian cruised to first place and touched in 4:27.94.

Australia’s Emily Seebohm, making a very rare appearance in the long IM, took second behind Hosszu for the fifth time all weekend. Seebohm came in at 4:32.57, and Germany’s Alexandra Wenk took third in 4:38.83.


Mixed 200 Free Relay

The Netherlands picked up an easy win in the meet’s final event, the mixed 200 free relay. Tom De BoerKyle Stalk and Maaike De Waard set up anchor Ranomi Kromowidjojo, who came home in 23.94.

Germany’s Damian WierlingChristian DienerAlexandra Wenk and Lisa Hopink finished second in 1:34.04, and China’s Qibin ZhangSun JiajunZhang Yufei and Shen Duo took third in 1:34.44.


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The 13 Best Chest Exercises For Men

If you want an armor-plated chest, you’d best be prepared to hammer your biggest chest muscle, the pectoralis major, as well as the smaller pectoralis minor. Put these two muscles on the anvil, then use these 13 exercises to beat them into a chest thick and steely enough to deflect bullets. (Just kidding! Don’t try that at home—or in the gym.)

1. Cable Cross-over: Low to High

How to Do It: Set both sides of a cable pulley machine to the lowest setting and attach a D-handle to each side. Grab a handle in each hand with palms facing up (supinated grip) and stand between the handles with your feet shoulder-width apart. Keep your back straight, your chest up, and your arms extended down at your sides. This is the starting position.

Keeping your arms slightly bent, bring both handles up and forward until your hands are at eye level. The movement should resemble a giant “scooping” motion from your hips to the front of your face. Use a relaxed tempo and get a good contraction at the top, then slowly return both handles to the starting position

Trainer Tip: This exercise targets the upper region of the pectoralis major. Don’t use heavy weight and low reps for this one. Depending on your fitness level, a 10-40-pound load in each hand for 3-4 sets of 8-12 reps should be all you need to start plating that upper chest.

2. Cable Cross-over: High to Low

How to Do It: Set both sides of the cable pulley machine to the highest setting and attach a D-handle to each side. Using an overhand (pronated) grip, grab a handle in each hand and stand between them with your feet shoulder-width apart. Your arms should be extended out to your sides like a T, with your elbows slightly bent. This is the starting position.

Cable Cross-Over: High to Low

Cable Cross-Over: High to Low

Bring both handles down and toward your bellybutton in a downward scooping motion until they meet in front of your hips. Squeeze your pecs at the bottom and, while keeping your core tight, slowly bring both handles back to shoulder level. That’s one rep.

Trainer Tip: This exercise targets the lower portion of your pectoralis major. To work your big pec from a different angle, set the pulley height at about midway and bring the handles to the center of your core using a neutral (palms facing each other) grip. This standard cable cross-over move further strengthens your chest.

3. Incline Dumbbell Bench Press

How to Do It: Set an incline bench at a 30-45-degree angle. Grab two dumbbells using an overhand grip, and sit with your back and head against the bench and your feet flat on the ground. Lift both dumbbells above your face with your arms extended. This is the starting position.

Lower both dumbbells until you reach the middle of your chest, then press the weights up and slightly toward each other until you reach the starting position again. That’s one rep.

Trainer Tip: A 2016 study found that performing a press on a bench positioned at 30-45 degrees instead of a flat position activated the upper pecs more during 20-50 percent of maximum contraction.[1] To thicken your upper chest, pause about halfway through the rep and squeeze and hold a contraction for a second, then complete the rep.

4. Dumbbell Neutral-Grip Bench Press

How to Do It: Grab a dumbbell in each hand using a neutral grip (palms facing each other) and lie back on a flat bench. Hold the dumbbells close together with your arms extended up in the air over your chest. This is the starting position.

Focus on contracting your pec muscles and lower the dumbbells until they just touch your chest. Once they do, press them back to the starting position. That’s one rep.

Trainer Tip: Keep the weights close to each other throughout the exercise’s entire range of motion. Visualize pushing the weights upwards using your pecs and not your arms.

5. Barbell Bench Press

How to Do It: Lie back in a barbell bench press station with your feet flat on the ground and your head against the bench. Your eyes should be directly below the racked bar. Grab the bar with an overhand grip slightly wider than shoulder-width. Keeping your arms fully extended, unrack the bar so that it’s directly over your chest. This is the starting position.

Barbell Bench Press

Barbell Bench Press

Keeping your elbows in, lower the bar to touch your chest at nipple level, then push it up explosively until your arms are straight again. As you perform the lift, make sure to engage your core and avoid excessively arching your lower back or moving your chest. That’s one rep.

Trainer Tip: Always use a spotter when performing a barbell bench press with heavy weights. The spotter can be a fellow gym member, but it’s best if they are a certified personal trainer or a knowledgeable training buddy.

6. Resistance Band Pull-apart

How to Do It: Stand with your feet shoulder-width apart and your head facing forward. Hold a resistance band in front of you using an overhand grip, with your arms fully extended. It’s fine if there is extra band extending beyond each hand. This is the starting position.

Slowly spread your arms as if you’re trying to pull the band apart. As you do this, focus on bringing your shoulder blades together. Keep spreading your arms until the band touches your chest. Slowly bring your arms back together in front of you at eye level. Maintain control of the stretch throughout each repetition.

Trainer Tip: Do 3 sets of 10-15 reps as a warm-up or finisher. You can also do this move between chest exercises or sets to keep your pump going strong.

7. Plate Press-out

How to Do It: Grab a plate weighing 10-45 pounds and stand straight with your feet hip-width apart. Holding the plate with both hands, extend your arms out straight in front of your chest. This is the starting position.

Keeping your abs tight and your back and arms straight, squeeze your shoulder blades together to bring the plate closer to your chest. Once you’re brought the plate in as close as you can, press the weight straight back out again. That’s one rep.

Trainer Tip: Do 10-15 reps. To increase difficulty, do these horizontal reps first, then press the plate up above your head instead of toward your chest. Do 10-15 of these overhead reps. Combining the plate press and overhead press is a great way to harden your upper body to work under fatigue.

8. Push-up

How to Do It: Place your hands shoulder-width apart on the floor. Extend your arms and legs so that only the palms of your hands and the tips of your toes touch the floor. Your feet should be hip-width apart. This is the starting position.


Keeping your toes and hands in contact with the ground, lower your body toward the floor, until your elbows form a 90-degree angle and your upper arms are parallel to the ground. With your elbows tucked in toward your sides, push against the floor to return to the starting position. As you move up and down, squeeze your abs and glutes to support your lower back.

Trainer Tip: To increase difficulty, do a rotational push-up. As you return to the starting position, raise one arm off the ground and lift it above you as you turn your torso. In the end position, your body should resemble a T. Hold that position for a moment, then bring your raised hand back to ground. Do another push-up and rotate to the other side.

9. Dip

How to Do It: Stand between two parallel bars. Place one hand on each bar and raise yourself off the floor until you are supporting your full weight on your extended arms. Lean forward slightly so your chest is at a downward angle. This is the starting position.

Bend your arms to lower yourself down, while maintaining your forward lean. You should get a good chest and triceps stretch as you do this. Return to the starting position by pushing against the bars. That’s one rep.

Trainer Tip: By keeping your abs tight throughout this motion, you are exercising your pecs to hold your body in place. To increase difficulty, wear a dip belt or hold a dumbbell between your ankles.

10. Sliding Disc Push-up

How to Do It: While kneeling on the floor with your arms about shoulder-width apart, place each hand on a sliding disc such as a Valslide, a weight plate, or even a paper plate. Slowly raise yourself into push-up position without letting your hands slide out from underneath you. This is the starting position.

Put pressure on each Valslide to spread your arms apart as you lower your body toward the floor. Once you’ve reached the bottom of the push-up, use your chest muscles to pull the sliders back together again and return to the starting position. That’s one rep.

Trainer Tip: For a variation of this exercise, try sliding one hand up in front of you instead of out to the side as you lower yourself down to the floor. Return that hand to the push-up position and repeat with the other arm. Both of these push-up variations force your body to adapt to instability, which improves your balance, core strength, and upper-body endurance.

11. Hammer Strength Chest Press

How to Do It: Sit in the chest press machine with your thighs parallel to the floor and your feet flat on the ground. If necessary, adjust the seat so that the hand grips are at about nipple height and your arms are parallel to the floor. Choose a relatively light weight at first. This is the starting position.

Allow the handles to move slowly back toward your body as you keep your head, back, and shoulders in contact with the bench. When your arms are as far back as they can comfortably go, push them forward until they are fully extended in front of you. That’s one rep.

Trainer Tip: Don’t use this machine for heavy weight and fast reps. Go too heavy, too fast and at the bottom of the range of motion you’ll get a bounce that brings momentum into play and reduces the muscle-building benefits of the exercise.

12. Seated Pec-Deck Machine

How to Do It: Sit at a pec-deck machine with your arms bent at 90 degrees, your forearms resting against the vertical pads, and your hands holding the handles with an overhand grip. This is the starting position.

Seated Pec-Deck Machine

Seated Pec-Deck Machine

Keep your elbows in the 90-degree position and pull them back slowly until you feel a chest stretch. At the end of your range of motion, squeeze your forearms, elbows, and chest to return your arms to the starting position. That’s one rep.

Trainer Tip: Your hands should play minimal or no role in this exercise. In fact, you don’t even need to hold on to the handles. Keep your forearms against the vertical pads to ensure your chest is completely isolated.

13. Dumbbell Pull-over

How to Do It: Put the thumbs and fingers of both your hands together to create a diamond-shaped space between them. Place the handle of a dumbbell in that space, overlapping your hands to lock the dumbbell into place. Lie back on a bench with the secured dumbbell above your face and your arms extended. This is the starting position.

Keeping your elbows locked in place, slowly lower the dumbbell past your head and toward the floor. As you return the weight to the starting position, focus on contracting your pecs instead of relying on arm strength. Once the weight is at the starting position, flex your pecs. That’s one rep.

Trainer Tip: The key to this exercise is to use a slow, controlled tempo, and to focus on contracting your pectoral muscles as you raise the dumbbell back to the starting position.


1. Lauver, J. D., Cayot, T. E., & Scheuermann, B. W. (2016). Influence of bench angle on upper extremity muscular activation during bench press exercise. European Journal of Sport Science, 16(3), 309-316.

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Former Brazilian Olympic Committee President Carlos Nuzman Arrested

Carlos Nuzman, the former President of the Brazilian Olympic Committee, has been arrested. Police arrived at his house in Rio and detained the 75-year-old early Wednesday morning, according to a report from InsideTheGames.

Nuzman’s right-hand man and Rio 2016 general director Leonardo Gryner was also arrested, per InsideTheGames. The two are being indicted for “corruption, money laundering and criminal organization.” The temporary permit for Nuzman’s arrest lasts just five days.

Nuzman was allegedly involved in a vote-buying scandal that resulted in Rio being awarded the 2016 Olympic Games. Guzman had previously been linked to the investigation, but reports are now naming him as the primary connection between Brazilian businessman Arthur Cesar de Menezes Soares Fihlo and former International Association of Athletic Federations President Lamine Diack.

De Menezes is accused of providing the equivalent of $1.5 million to buy the votes of African IOC members.

Shortly after Nuzman’s arrest, the IOC released a statement on the situation. He is an honorary IOC member and a member of the Tokyo 2020 Coordination Committee.

“The International Olympic Committee takes note of the arrest of Mr Carlos Nuzman, IOC Honorary Member, by the Brazilian authorities. The IOC’s Chief Ethics and Compliance Officer has asked the Brazilian authorities for full information in order to proceed with the IOC’s investigation, and has offered the IOC’s full cooperation.

“The IOC Ethics Commission’s activities started immediately after the allegations were made, and the investigation is ongoing. Given the new facts, the IOC Ethics Commission may consider provisional measures while respecting Mr Nuzman’s right to be heard. The IOC will not comment further on this matter until a recommendation is issued by the IOC Ethics Commission. It also reiterates that the presumption of innocence prevails.”

Read more from InsideTheGames by clicking here. Read the full IOC statement here.

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USA Swimming Announces Rechristened and Upgraded TYR Pro Swim Series

Photo Courtesy: USA Swimming

USA Swimming today announced a six-meet schedule, exciting format changes and a new title sponsor for the 2018 TYR Pro Swim Series, which will allow fans the chance to see some of the world’s most decorated athletes compete in the fastest race series in the world.

The meet dates and host sites for the six stops of the 2018 TYR Pro Swim Series – all long-course meters competitions – include:

  • Jan. 11-14, 2018: TYR Pro Swim Series at Austin (University of Texas)
  • March 1-4, 2018: TYR Pro Swim Series at Atlanta (Georgia Tech)
  • April 12-15, 2018: TYR Pro Swim Series at Mesa (Skyline Aquatic Center)
  • May 17-20, 2018: TYR Pro Swim Series at Indianapolis (Indiana University Natatorium, IUPUI)
  • June 14-17, 2017: TYR Pro Swim Series at Santa Clara (George F. Haines International Swim Center)
  • July 6-8, 2018: TYR Pro Swim Series at Columbus (Ohio State University)

Within the 2018 series, the six meets will feature two different competitive formats. Exciting adjustments to the Austin, Mesa and Santa Clara stops include:

  • Addition of 50-meter events for each of the strokes, culminating in a “shootout-style final,” as well as an 800-meter freestyle for men and 1500m free for women
  • Mixed 400m medley relay featuring members of the National Team and a 200m “mystery” individual medley final in which stroke order will be determined immediately prior to the event
  • Finals will feature A and B finals only

The Atlanta, Indianapolis and Columbus meets will feature C and D heats following the A and B finals.

Adding to the TYR Pro Swim Series excitement will be team scoring throughout the series, called SwimSquad Battles. At the 2017 Golden Goggle Awards, a draft will be held among National Team athletes to build teams for the 2018 series. A team winner be determined at each meet and for the entire series.

USA Swimming and TYR also will create a recognition program for 18-and-under swimmers as part of the TYR Pro Swim Series.

“We could not be more excited for the upcoming changes for next year’s TYR Pro Swim Series,” said Tim Hinchey, USA Swimming President and CEO. “The format adjustments will create thrilling competitions for fans and athletes alike, and the camaraderie within swimming will certainly be on display with the new team scoring. USA Swimming is looking forward to partnering with TYR on what is sure to be a world-class series of events.”

“At TYR Sport we pride ourselves on providing athletes with products that push the limits of performance,” began Chief Executive Officer Matt DiLorenzo. “In becoming the new title sponsor of the 2018 TYR Pro Swim Series, we’re looking forward to not only energizing the swim community with gear they can believe in, but also having the opportunity to support athletes, coaches and fans in a new and exciting way.”

Domestic television coverage for all six stops will air exclusively on the NBC Sports Network and the Olympic Channel in the United States.

Swimmers may earn awards for top-three finishes in all individual Olympic events across the series. At each meet, $1,000 will be provided for a first-place finish, $600 for second and $200 for third. In addition to the single-event prize money, the overall male and female winners of the season-long series will earn a $10,000 bonus.

For the fifth consecutive season, longtime USA Swimming partner BMW will award the grand prize of a one-year lease of a BMW vehicle to the highest-scoring eligible male and female U.S. swimmers. Olympic medalists Chase Kalisz (Bel Air, Md./North Baltimore Aquatic Club) and Melanie Margalis (Clearwater, Fla./St. Petersburg Aquatics) earned one-year BMW leases as the top U.S. professional swimmers in the 2017 series standings. Kalisz and amateur Katie Ledecky (Bethesda, Md./Stanford Swimming) won the 2017 overall series titles.

Male and female overall TYR Pro Swim Series champions will be honored at the conclusion of the 2018 series based on the number of points accumulated throughout the six series meets. Participants will be awarded points in each individual Olympic event throughout the duration of the series (Five points for first, three for second, one point for third place).

Press release courtesy of USA Swimming.

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Church asks congregation to pray to stop cycle lane that would ’cause more harm than the Luftwaffe’

Priest worries about speeding cyclists threatening bridal and funeral processions

A church in west London is urging its congregation to join in prayer to stop the Cycle Superhighway 9 being built on the road outside.

In its October newsletter the Church of Our Lady of Grace & St Edward in Chiswick said that “praying the Rosary might be especially encouraged in the parish this month” with one particular subject in mind.

“There is much to pray about in the world,” the newsletter continues, “and the 10.30am daily public recitation of the Rosary in church will also be praying for success in turning the plans for CS9 away from the High Road and the church.”

>>> Dangers of cycling in London highlighted by film of a month’s worth of commuting (video)

Transport for London is currently consulting on the construction of CS9, a proposed segregated cycle route, along Chiswick High Road in front of the church.

The cycle path would narrow the pavement in front of the church, with access across the cycle path to the front of the church provided by a signal-controlled pedestrian crossing. Parking at the the church would also be improved through the creation of seven new pay and display parking spaces.

TfL’s proposals for CS9 outside the Church of Our Lady Grace (red circle)

Writing in the newsletter, Father Michael Dunne said that the public space outside the church would be “snatched away” by the new proposed new cycle path. A post on Facebook also said that the cycle path would mean no right of way for coffins at funerals or brides at weddings, with speeding cyclists threatening the elderly and families with children gathering outside the church after Sunday Mass.

Father Dunne also talked about the church had lost its roof during bombing in the World War Two, going on to write that TfL’s “state-sponsored, tax- payer-funded plans would do our community more harm by removing our capacity for a bridal procession, funeral procession and every other public expression of our Christian identity than the Luftwaffe managed with its wartime bombs.”

>>> NHS could save £1.7bn if Londoners cycled each day, latest figures claim

CS9 is proposed to run from Kensington Olympia to Hounslow, and is part of the Mayor of London’s “Healthy Streets” initiative which aims to reduce pollution in the capital and encourage people to walk, cycle or take public transport as part of more active and healthier lifestyles.

TfL is currently consulting on the plans, with construction expected to begin in late 2018.

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