Couch Potato Mike Unboxing HP Sauce – Couch Potato Mike Explains It All

Any greater inclination (45 or 60°) and the higher pec activation decreases,
and the exercise turns into extra of a shoulder exercise than a chest
exercise. Do not add more weight in your bench press until you can carry the current weight with good
type. Goal to carry out these exercises 2-3 times per week,
permitting for adequate rest and recovery between exercises.
This stood as a report for 18 years until Joe Nordquest broke it by 1 kilogram (2.2 lb) in 1916.
No, the dumbbell bench press isn’t generally practiced in CrossFit.

Most folks use this grip if they really want to hone in on their chest and take emphasis off their triceps and cease the shoulders from being a
limiting issue. The muscle tissue of the shoulder joint,
shoulder girdle, and elbow joint are involved in the flat bench
dumbbell press. In the shoulder joint, the anterior deltoid, corachobrachialis, and
center pectoralis main muscular tissues are in motion. The deltoid is
a three-headed muscle that covers the entrance, high and back
of the shoulder. In this train, it is primarily
the anterior and center deltoid which are involved.
The corachobrachialis is a comparatively small muscle positioned deep beneath the deltoid
and pectoralis major muscles working from the scapula to the inside surface of
the humerus.
Whether Or Not you choose neutral grip or parallel grip bench press, the secret’s to search out the variation that
best aligns with your health goals and bodily capabilities.

By understanding the advantages and downsides of every
grip, you’ll find a way to optimize your chest improvement and achieve your required results.

Free weight presses provide a symphony of muscle activation, honing not just
energy but in addition steadiness and coordination. On the flip facet, the traditional bench press is the bedrock
of brute drive, setting the stage for unrivaled mass and power positive
aspects. Together, they write a hit story on your chest workout narrative.
This comprehensive guide guarantees a deep dive into the nuances of both workouts.

We’ll discover how alternating dumbbell lifts and barbell presses can shatter plateaus
and amplify gains.
Moreover, each arm is impartial of each other, which
forces more stability, thus making issues harder.
Besides bodily advantages, the bench press is fairly straightforward to study and its efficient.
Primarily, at the prime of the lift, the bar is immediately
over your shoulders and at the bottom when the bar touches your chest your
forearms are vertical. Total, by squeezing your shoulder blades together, your chest will raise up a bit in the direction of the ceiling and
you’ll naturally have a light arch in your thoracic backbone.
This will guarantee safety of your shoulder joint and
maximum strength. A 30° inclination is enough for significantly greater upper pec activation in comparability with the center and
lower pec.
The Flat Dumbbell Bench Press is a staple exercise in plenty
of health enthusiasts’ routines, but it’s essential to perform it
safely to prevent injury and maximize gains. Proper form is
the cornerstone of security, and it begins with the setup.
Ensure that your toes are firmly planted on the ground, your back is flat on the
bench, and the dumbbells are positioned correctly initially of the raise to maintain up steadiness and control.

Whether Or Not your goal is to gain muscle mass or improve your general health, the flat
bench press is an train you need to incorporate into your
workout routine.
No, the dumbbell bench press isn’t dangerous if the athlete uses the proper form and lifts
an acceptable amount of weight. One of the first benefits of the dumbbell
bench press is the higher range of motion. To maximize this benefit, the load should be
beneath your chest at the bottom of the press. At the top of the press, you need to
bring the dumbbells collectively.
The key to gaining these advantages is to remain consistent, maintain yourself
engaged through its variations, and comply with a wholesome lifestyle.
So as you possibly can see there is not any actual science to calculating your barbell
bench press based of your dumbbell press. But you’ll find a way to figure it out simply by starting mild on your bench press and rising from
there.
The greater the load, the higher the impact on muscle fiber recruitment.
As you bench press more, it’s a good suggestion to give your self exposure to all three bench press
variations once in a while to make sure you’re not leaving any pec fibers undertrained.
All three of these bench press variations will prepare the
pecs, triceps, and anterior delts to varied levels.

For the sake of getting slightly more granular on this article, I’ll highlight which pec fibers every variation typically trains extra of.
The incline bench press will entail bench pressing on an incline bench.

For example, in case your higher chest just isn’t the
place you want it to be from an aesthetics standpoint,
an incline bench press could be the solution to your issue.
Or, if you have pre-existing shoulder pain or tightness, then manipulating the angle of
the bench might permit you to nonetheless perform a pressing movement safely.
The incline bench press is normally programmed
on chest, higher physique, or push days. Though you can train the incline bench press within the 1-5 rep vary, the 8-12
rep vary is right. If aesthetics is your goal, lifting within the 1-5 rep range isn’t going to be
essentially the most advantageous method to practice.

While the Smith machine supplies stability, it might not engage stabilizer muscles as effectively as free weights.
Dumbbell presses require more stability and coordination, probably leading to higher muscle growth and practical strength.
By learning the right kind and utilizing it in your workouts, you’ll unlock
your upper body’s full potential. Remember to heat
up, progress gradually, and prioritize security for one
of the best outcomes. Hold your head flat on the bench and feet flat on the ground for stability,
however don’t push your head into the bench to assist the
lift—firm up the neck muscle tissue as a substitute.
Opposite to some weightlifting safety advice, you’ll be able to
“lock out” your elbows when doing a bench press. The key to making this action safe
is to not lock your elbows all of a sudden or explosively.

Its simplicity and effectiveness make it a staple in gyms worldwide.
In this complete guide, we’ll explore flat bench workouts, the muscles they
aim, benefits, variations, frequent errors,
and tips to maximize your outcomes. None of this means the barbell
bench press is a bad exercise, but doing bench press with dumbbells will get around all of those drawbacks.
In addition, including dumbbell bench presses to your workouts will enhance train variety.
Studies inform us that variety is just as necessary as, units, reps, and weight for constructing muscle and power (1).
The best exercise for you depends on your individual targets and talents.

Having a coaching partner at hand the dumbbells off to you is healthier.
These allowed you to hang the dumbells off an overhead
bar by hooks to be able to seize them from the reclined place
on the bench. Unfortunately, the producer
discontinued them so, until you’ve a associate or can recruit a friendly person at the gym,
you’re on your own. With over 15 years
of experience within the health industry, Eugene combines his extensive knowledge of energy
training and nutritional science to empower individuals on their journey to wellness.
His philosophy facilities around the perception that
anyone can obtain their health targets via
dedication, proper steerage, and a holistic method
to well being.
Your physique, with its strengths and weaknesses, is
unique, and just because lifters appear to be 20–30% stronger within the flat bench press on average,
it doesn’t mean that the same necessarily applies to you.
How much weight you can lift in every train will depend, among other issues, in your individual physique construction, making you roughly proficient at
one or the opposite. Many individuals really feel that the incline press places much less
stress on their shoulder joint compared with the usual
bench press.
The shut grip barbell bench press shifts emphasis
to your triceps. It also hits extra of your inner chest (get that good separation between left and proper side).
The close grip barbell bench press not only develops your triceps
amazingly well, however it will also improve your power in the standard grip bench press.
There are many variations of the chest press, corresponding to incline and decline bench press.

By lifting heavy masses, your bones will get denser and stronger.

Considering your strongest upper physique carry would be the bench press (without question), then there is not a
better train for higher physique bone well being than the bench press.

This will hold your higher back flat and your shoulders secure throughout
bench presses. The squeeze of your shoulder blades ought to occur even earlier than you unrack the bar.
The third difference that I want to contact on in this article is the skill
necessities that come along with the flat, incline, and decline bench press.

Add weight as soon as you’ll find a way to perform this
exercise safely and with good form. If you
could have concerns about shoulder joint stability,
do not lower the weight up to now that the highest of the arms falls below parallel.
While you may not benefit from the total range of motion,
this modification locations much less stress on the shoulder.

It’s not necessary to do all of those variations in the same
exercise. For these athletes hoping to construct
sculpted shoulders, this train is a must. While the delts
serve extra as an accessory muscle, they stabilize
the shoulders all through the movement.
Walk your ft forward and lie again until your upper back, shoulders, and head are supported by the ball.
This train can additionally be done using one dumbbell at
a time, or with the dumbbells pressed collectively, as with the dumbbell squeeze press.
2– Without twisting your shoulders or your hips, press the load up to full arm extension and then decrease it again.
You won’t need much more house past the area required for the
bench itself. Moreover, you can even strive different bench press
variations to emphasize totally different muscular tissues within the chest, arms, and shoulders.
I began going to the health club three weeks in the past
and made a schedule with somewhat assist from r/bodybuilding.
So to my query, right now was chest day so I began doing dumbbell press and dumbbell
flys. Whereas taking a break I seen that everybody doing dumbbell press and flys had
been doing incline dumbbell press and flys. My question witch are better,
are they the same and should I do each. 1– With
a dumbbell in each hand, set up for dumbbell bench
presses as ordinary.
Press the weights together as hard as you’ll have the ability to and keep this inward pressure throughout the train. Due To
This Fact, I counsel you go with the incline dumbbell
press first in your exercise. If you do flat presses
first, you may fuel out and never have enough energy to maximise your weights and lift
with good type. The major benefit of single arm dumbbell bench presses is that you could tackle muscle imbalances.

If your wrists bend back, grip the bar somewhat
lower in your palm. I can solely go at weird
hours the place there is no one at the free weights and
if there is they’re horrible spotters (overassisters regardless of you pleading for them
not to). That Fit Pal is designed to share sincere feedback and reviews on performance-focused shoes and for numerous pieces of men’s
attire. Some call it having a passion for nice gear, others name it an obsession. The most essential thing is probably that you feel your upper pecs working, regardless of whether that happens at 15° or 30°.
On many adjustable training benches, a 30° inclination means that
you must use the first or second setting above horizontal.
One methodology could be first to seek out 45° inclination (halfway between horizontal
and vertical), and then select one thing slightly less (two-thirds) than that.

Decrease the dumbbells in the course of your chest,
keeping your elbows flared out.four. The alternative between neutral grip and parallel grip bench press depends on your particular person health objectives and
bodily capabilities. With that in thoughts, there, there are right and
mistaken methods to get your self into position for the dumbbell
bench press. First I will explain the right setup in a step-by-step process.
But setting up the exercise can be difficult when you’re on your own. As the dumbells required turn into very heavy it gets to
be more and more tough. The heavier the dumbbells get the more
durable it is to get them up into a place from which to press them,
let alone truly do the exercise.
That mentioned, it ought to be noted that having a 90˚ angle (elbow immediately
in line with the barbell) or your elbows tucked
is ok, it’s just totally different. With your elbows at
nearly 90˚, you’ll distribute more weight on your chest, and with your elbows tucked
near your sides, it will place more emphasis on your triceps and shoulders.
Generally, people will be the strongest with their
arms at forty five degrees because they recruit the first movers extra
evenly. In many instances, it’s typically the
center and decrease pec which are sometimes lagging for lifters.
If we can understand what pec fibers we need to practice more of,
then we choose the bench press variation that can go well
with our wants finest. Bear In Mind, your pressing mechanics and bench
press setup can influence “how much” you’re coaching
the muscles listed above. When unsure, run a variation for a full block to precisely monitor progress to see what works greatest for you.

We will go over completely different variations of bench presses further under,
however as the flat bench press is the first chest press exercise, it deserves probably
the most detail on kind. Plus, lots of these similar cues apply to
all the other chest presses, as you will see, and if they
do not we’ll make notice of it. All that stated, master the flat bench press first and your life will be
lots simpler when you begin learning and implementing the incline and decline bench press into your exercise program.

If you discover the incline bench press uncomfortable, a
fantastic alternative is the incline dumbbell press. It works the identical muscle
groups, but some people discover it extra comfortable and that they will practice by way of a longer range of motion than with a barbell.
Most people raise with a barely longer vary of movement in the
incline bench press compared to the flat bench press. You can simply
lower the bar further earlier than it stops against your body.

Conversely, the bench press usually permits heavier lifts, resulting in potential mass gains, and serves as a benchmark for energy.

Each have distinct benefits tailored for various objectives, and integrating both can outcome in a complete higher physique growth.
Yes, dumbbell presses could be an alternative, focusing on stabilizing muscles and offering variation,
but shouldn’t utterly replace bench presses if
looking for maximal energy features. Generally talking,
superior lifters should be ready to flat bench press with dumbbells
that weigh a hundred and twenty to 140% (both dumbbells combined) of
their physique weight for a single repetition. Whether you may be bored of barbell bench presses, or simply need to add some variation to your higher body exercises,
the dumbbell bench press is an effective alternative.

References:

safest Steroids for bulking

One Reply to “Couch Potato Mike Unboxing HP Sauce”

safest Steroids for bulking says:

March 23, 2025 at 11:40 pm

Any greater inclination (45 or 60°) and the higher pec activation decreases,
and the exercise turns into extra of a shoulder exercise than a chest
exercise. Do not add more weight in your bench press until you can carry the current weight with good
type. Goal to carry out these exercises 2-3 times per week,
permitting for adequate rest and recovery between exercises.
This stood as a report for 18 years until Joe Nordquest broke it by 1 kilogram (2.2 lb) in 1916.
No, the dumbbell bench press isn’t generally practiced in CrossFit.

Most folks use this grip if they really want to hone in on their chest and take emphasis off their triceps and cease the shoulders from being a
limiting issue. The muscle tissue of the shoulder joint,
shoulder girdle, and elbow joint are involved in the flat bench
dumbbell press. In the shoulder joint, the anterior deltoid, corachobrachialis, and
center pectoralis main muscular tissues are in motion. The deltoid is
a three-headed muscle that covers the entrance, high and back
of the shoulder. In this train, it is primarily
the anterior and center deltoid which are involved.
The corachobrachialis is a comparatively small muscle positioned deep beneath the deltoid
and pectoralis major muscles working from the scapula to the inside surface of
the humerus.
Whether Or Not you choose neutral grip or parallel grip bench press, the secret’s to search out the variation that
best aligns with your health goals and bodily capabilities.

By understanding the advantages and downsides of every
grip, you’ll find a way to optimize your chest improvement and achieve your required results.

Free weight presses provide a symphony of muscle activation, honing not just
energy but in addition steadiness and coordination. On the flip facet, the traditional bench press is the bedrock
of brute drive, setting the stage for unrivaled mass and power positive
aspects. Together, they write a hit story on your chest workout narrative.
This comprehensive guide guarantees a deep dive into the nuances of both workouts.

We’ll discover how alternating dumbbell lifts and barbell presses can shatter plateaus
and amplify gains.
Moreover, each arm is impartial of each other, which
forces more stability, thus making issues harder.
Besides bodily advantages, the bench press is fairly straightforward to study and its efficient.
Primarily, at the prime of the lift, the bar is immediately
over your shoulders and at the bottom when the bar touches your chest your
forearms are vertical. Total, by squeezing your shoulder blades together, your chest will raise up a bit in the direction of the ceiling and
you’ll naturally have a light arch in your thoracic backbone.
This will guarantee safety of your shoulder joint and
maximum strength. A 30° inclination is enough for significantly greater upper pec activation in comparability with the center and
lower pec.
The Flat Dumbbell Bench Press is a staple exercise in plenty
of health enthusiasts’ routines, but it’s essential to perform it
safely to prevent injury and maximize gains. Proper form is
the cornerstone of security, and it begins with the setup.
Ensure that your toes are firmly planted on the ground, your back is flat on the
bench, and the dumbbells are positioned correctly initially of the raise to maintain up steadiness and control.

Whether Or Not your goal is to gain muscle mass or improve your general health, the flat
bench press is an train you need to incorporate into your
workout routine.
No, the dumbbell bench press isn’t dangerous if the athlete uses the proper form and lifts
an acceptable amount of weight. One of the first benefits of the dumbbell
bench press is the higher range of motion. To maximize this benefit, the load should be
beneath your chest at the bottom of the press. At the top of the press, you need to
bring the dumbbells collectively.
The key to gaining these advantages is to remain consistent, maintain yourself
engaged through its variations, and comply with a wholesome lifestyle.
So as you possibly can see there is not any actual science to calculating your barbell
bench press based of your dumbbell press. But you’ll find a way to figure it out simply by starting mild on your bench press and rising from
there.
The greater the load, the higher the impact on muscle fiber recruitment.
As you bench press more, it’s a good suggestion to give your self exposure to all three bench press
variations once in a while to make sure you’re not leaving any pec fibers undertrained.
All three of these bench press variations will prepare the
pecs, triceps, and anterior delts to varied levels.

For the sake of getting slightly more granular on this article, I’ll highlight which pec fibers every variation typically trains extra of.
The incline bench press will entail bench pressing on an incline bench.

For example, in case your higher chest just isn’t the
place you want it to be from an aesthetics standpoint,
an incline bench press could be the solution to your issue.
Or, if you have pre-existing shoulder pain or tightness, then manipulating the angle of
the bench might permit you to nonetheless perform a pressing movement safely.
The incline bench press is normally programmed
on chest, higher physique, or push days. Though you can train the incline bench press within the 1-5 rep vary, the 8-12
rep vary is right. If aesthetics is your goal, lifting within the 1-5 rep range isn’t going to be
essentially the most advantageous method to practice.

While the Smith machine supplies stability, it might not engage stabilizer muscles as effectively as free weights.
Dumbbell presses require more stability and coordination, probably leading to higher muscle growth and practical strength.
By learning the right kind and utilizing it in your workouts, you’ll unlock
your upper body’s full potential. Remember to heat
up, progress gradually, and prioritize security for one
of the best outcomes. Hold your head flat on the bench and feet flat on the ground for stability,
however don’t push your head into the bench to assist the
lift—firm up the neck muscle tissue as a substitute.
Opposite to some weightlifting safety advice, you’ll be able to
“lock out” your elbows when doing a bench press. The key to making this action safe
is to not lock your elbows all of a sudden or explosively.

Its simplicity and effectiveness make it a staple in gyms worldwide.
In this complete guide, we’ll explore flat bench workouts, the muscles they
aim, benefits, variations, frequent errors,
and tips to maximize your outcomes. None of this means the barbell
bench press is a bad exercise, but doing bench press with dumbbells will get around all of those drawbacks.
In addition, including dumbbell bench presses to your workouts will enhance train variety.
Studies inform us that variety is just as necessary as, units, reps, and weight for constructing muscle and power (1).
The best exercise for you depends on your individual targets and talents.

Having a coaching partner at hand the dumbbells off to you is healthier.
These allowed you to hang the dumbells off an overhead
bar by hooks to be able to seize them from the reclined place
on the bench. Unfortunately, the producer
discontinued them so, until you’ve a associate or can recruit a friendly person at the gym,
you’re on your own. With over 15 years
of experience within the health industry, Eugene combines his extensive knowledge of energy
training and nutritional science to empower individuals on their journey to wellness.
His philosophy facilities around the perception that
anyone can obtain their health targets via
dedication, proper steerage, and a holistic method
to well being.
Your physique, with its strengths and weaknesses, is
unique, and just because lifters appear to be 20–30% stronger within the flat bench press on average,
it doesn’t mean that the same necessarily applies to you.
How much weight you can lift in every train will depend, among other issues, in your individual physique construction, making you roughly proficient at
one or the opposite. Many individuals really feel that the incline press places much less
stress on their shoulder joint compared with the usual
bench press.
The shut grip barbell bench press shifts emphasis
to your triceps. It also hits extra of your inner chest (get that good separation between left and proper side).
The close grip barbell bench press not only develops your triceps
amazingly well, however it will also improve your power in the standard grip bench press.
There are many variations of the chest press, corresponding to incline and decline bench press.

By lifting heavy masses, your bones will get denser and stronger.

Considering your strongest upper physique carry would be the bench press (without question), then there is not a
better train for higher physique bone well being than the bench press.

This will hold your higher back flat and your shoulders secure throughout
bench presses. The squeeze of your shoulder blades ought to occur even earlier than you unrack the bar.
The third difference that I want to contact on in this article is the skill
necessities that come along with the flat, incline, and decline bench press.

Add weight as soon as you’ll find a way to perform this
exercise safely and with good form. If you
could have concerns about shoulder joint stability,
do not lower the weight up to now that the highest of the arms falls below parallel.
While you may not benefit from the total range of motion,
this modification locations much less stress on the shoulder.

It’s not necessary to do all of those variations in the same
exercise. For these athletes hoping to construct
sculpted shoulders, this train is a must. While the delts
serve extra as an accessory muscle, they stabilize
the shoulders all through the movement.
Walk your ft forward and lie again until your upper back, shoulders, and head are supported by the ball.
This train can additionally be done using one dumbbell at
a time, or with the dumbbells pressed collectively, as with the dumbbell squeeze press.
2– Without twisting your shoulders or your hips, press the load up to full arm extension and then decrease it again.
You won’t need much more house past the area required for the
bench itself. Moreover, you can even strive different bench press
variations to emphasize totally different muscular tissues within the chest, arms, and shoulders.
I began going to the health club three weeks in the past
and made a schedule with somewhat assist from r/bodybuilding.
So to my query, right now was chest day so I began doing dumbbell press and dumbbell
flys. Whereas taking a break I seen that everybody doing dumbbell press and flys had
been doing incline dumbbell press and flys. My question witch are better,
are they the same and should I do each. 1– With
a dumbbell in each hand, set up for dumbbell bench
presses as ordinary.
Press the weights together as hard as you’ll have the ability to and keep this inward pressure throughout the train. Due To
This Fact, I counsel you go with the incline dumbbell
press first in your exercise. If you do flat presses
first, you may fuel out and never have enough energy to maximise your weights and lift
with good type. The major benefit of single arm dumbbell bench presses is that you could tackle muscle imbalances.

If your wrists bend back, grip the bar somewhat
lower in your palm. I can solely go at weird
hours the place there is no one at the free weights and
if there is they’re horrible spotters (overassisters regardless of you pleading for them
not to). That Fit Pal is designed to share sincere feedback and reviews on performance-focused shoes and for numerous pieces of men’s
attire. Some call it having a passion for nice gear, others name it an obsession. The most essential thing is probably that you feel your upper pecs working, regardless of whether that happens at 15° or 30°.
On many adjustable training benches, a 30° inclination means that
you must use the first or second setting above horizontal.
One methodology could be first to seek out 45° inclination (halfway between horizontal
and vertical), and then select one thing slightly less (two-thirds) than that.

Decrease the dumbbells in the course of your chest,
keeping your elbows flared out.four. The alternative between neutral grip and parallel grip bench press depends on your particular person health objectives and
bodily capabilities. With that in thoughts, there, there are right and
mistaken methods to get your self into position for the dumbbell
bench press. First I will explain the right setup in a step-by-step process.
But setting up the exercise can be difficult when you’re on your own. As the dumbells required turn into very heavy it gets to
be more and more tough. The heavier the dumbbells get the more
durable it is to get them up into a place from which to press them,
let alone truly do the exercise.
That mentioned, it ought to be noted that having a 90˚ angle (elbow immediately
in line with the barbell) or your elbows tucked
is ok, it’s just totally different. With your elbows at
nearly 90˚, you’ll distribute more weight on your chest, and with your elbows tucked
near your sides, it will place more emphasis on your triceps and shoulders.
Generally, people will be the strongest with their
arms at forty five degrees because they recruit the first movers extra
evenly. In many instances, it’s typically the
center and decrease pec which are sometimes lagging for lifters.
If we can understand what pec fibers we need to practice more of,
then we choose the bench press variation that can go well
with our wants finest. Bear In Mind, your pressing mechanics and bench
press setup can influence “how much” you’re coaching
the muscles listed above. When unsure, run a variation for a full block to precisely monitor progress to see what works greatest for you.

We will go over completely different variations of bench presses further under,
however as the flat bench press is the first chest press exercise, it deserves probably
the most detail on kind. Plus, lots of these similar cues apply to
all the other chest presses, as you will see, and if they
do not we’ll make notice of it. All that stated, master the flat bench press first and your life will be
lots simpler when you begin learning and implementing the incline and decline bench press into your exercise program.

If you discover the incline bench press uncomfortable, a
fantastic alternative is the incline dumbbell press. It works the identical muscle
groups, but some people discover it extra comfortable and that they will practice by way of a longer range of motion than with a barbell.
Most people raise with a barely longer vary of movement in the
incline bench press compared to the flat bench press. You can simply
lower the bar further earlier than it stops against your body.

Conversely, the bench press usually permits heavier lifts, resulting in potential mass gains, and serves as a benchmark for energy.

Each have distinct benefits tailored for various objectives, and integrating both can outcome in a complete higher physique growth.
Yes, dumbbell presses could be an alternative, focusing on stabilizing muscles and offering variation,
but shouldn’t utterly replace bench presses if
looking for maximal energy features. Generally talking,
superior lifters should be ready to flat bench press with dumbbells
that weigh a hundred and twenty to 140% (both dumbbells combined) of
their physique weight for a single repetition. Whether you may be bored of barbell bench presses, or simply need to add some variation to your higher body exercises,
the dumbbell bench press is an effective alternative.

References:

safest Steroids for bulking

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