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Lemon For Health And Beauty Routine

9 Ways You Can Use Lemons in Your Health and Beauty Routine

If you think that lemons are only good for lemon pies and refreshing drinks, then this article will make you think again. Delicious citrus can be far more useful than you could imagine. Bright yellow fruits have a lot of health and beauty benefits, ranging from cancer defense to acne scar treatment. What’s not to like about lemons — they’re available, cheap and good for your health.

1. Lemons have a lot of anti-cancer properties.

© AntonMatyukha/depositphotos

Just like many other fresh fruits, lemons have a lot of anti-cancer properties. The most recent study conducted in September 2017, highlights the importance of citrus juices and their extracts in the prevention of cancer as well as their possible use as co-adjuvants in modern oncological therapies. Packed with vitamins, lemon juice protects your cells from damage that can lead to fatal illnesses.

Lemons have a lot of valuable nutrients such as vitamin C, calcium, iron, magnesium, potassium, and fiber. The D-limonene in the lemon peel has anti-cancerous properties as well. It has been shown to prevent mammary, liver, lung, and other cancers. Therefore, lemons are excellent cancer fighters that can protect your body naturally and effectively.

2. Remove wrinkles naturally with lemon.

© belchonock / depositphotos © LarisaBozhikova / depositphotos

You can’t reverse the process of aging, but you can use lemons to make your wrinkles less visible and dramatically change the quality of your facial skin. According to the study, lemon oil was found to reduce oxidative damage on the skin’s surface. Lemons are rich in vitamin C which encourages collagen production and restores skin elasticity. Natural enzymes in lemon juice tighten loose pores and reduce the appearance of new ones.

You can rely on safe and healthy home remedies to combat wrinkles. Slice a lemon and massage it into wrinkles for a few minutes or use grated lemon peel as a face mask. According to the American Academy of Dermatology, the effect of regular anti-aging skin care routines are visible after at least one month. So don’t worry if your face isn’t baby-smooth after one week.

3. Drink lemon water to lose weight.

© DmitryPoch / depositphotos

Vitamin C is a nutrient that’s been proved to lower levels of cortisol, a stress hormone that triggers hunger and fat storage. No single food or beverage will bring about a significant amount of weight loss on its own. However, you can eat certain foods or drink beverages that might be useful for improving weight loss results when consumed as part of a healthy weight-loss program.

Besides, if you drink water infused with lemon instead of a drink that is higher in calories like coffee with sugar or fruit juice, you’ll consume fewer calories. While a 330 ml can of Coca-Cola has 140 calories, and there are 46 calories in apple juice per 100 ml, lemon juice mixed with water has 0 calories. Therefore, it can help you lose weight.

4. Lemon juice for liver detox

Drinking lemon water is a great way to start a simple detox of your body and improve the work of the digestive system. The pectin in the lemon helps to emulsify oils and remove waste from the bowels. The choline in the lecithin and the oils in the citrus skin help liver detoxification to work more effectively. Lecithin leads to an increase in fat splitting, fat absorption, and fat digestion.

Here’s a simple yet effective drink that you can make at home:
1 whole lemon;
½ cup of water;
1 tsp of lecithin (or a raw egg);
2-3 tsp raw coconut butter or extra virgin olive oil;
1 capsule of vitamin E;
1 knob of fresh ginger.

Mix all the ingredients and blend for one minute. Keep the drink in the fridge and make sure to drink it within the next day. For the best results, drink half of the mix before breakfast. It’s an amazing brew!

5. Use lemons to treat throat infections.

© Remains / depositphotos © iprachenko / depositphotos

Lemons are rich in essential vitamins and minerals that help increase your energy levels. Lemons are also high in vitamin C, a natural antioxidant which enhances the immune system and has antibacterial properties.

Honey, warm water, and lemon is a time-proven solution for treating a sore throat. Honey coats the throat while the lemon reduces mucus. You’ll need to boil water for the hot beverage, add lemons cut into pieces, and honey. Let the drink cool. To relax the throat muscles, drink the tea while it’s still warm. If you have a high fever, drink it when it’s already cool.

The tasty mix will help shrink swollen throat tissue and create an acidic environment for viruses and harmful bacteria. Warm lemon water is the most effective way to get rid of viral infections and their subsequent symptoms.

6. They boost brain function and reduce stress.

© samsonovs / depositphotos © karandaev / depositphotos

Among other nutrients and vitamins, lemons also contain a lot of potassium, which is one of the key elements responsible for better brain function. If you consume lemons on a regular basis you’ll feel an improved mental performance and less midday brain fog. You’ll feel much happier and more energetic during the day. According to the study, potassium can activate neurons involved in positive thoughts and feelings and plays an important role in serotonin regulation.

One lemon contains a whopping 187% of the recommended daily allowance of vitamin C. Add lemons to your foods and beverages if you’re feeling under the weather or when everyone around is getting sick.

7. Lemon juice can ease the agony of a sunburn.

© Markomarcello/depositphotos © Markomarcello/depositphotos

Sunburns are never pretty and they feel awful. However, there’s a simple yet effective home remedy that can help you reduce redness and ease the agony of a sunburn. You’ll need to mix 1 tbs of lemon juice, rosewater, and cucumber juice. Then, soak a cloth in the mixture and place directly onto a sunburn for 30 minutes.

Cucumber and lemon are natural bleaching agents that will reduce the redness of the skin. Vitamin C in lemons minimizes the damage to the skin and lightens dark spots. Make sure you won’t be exposed to direct sunlight after using the remedy mix as it can increase your sensitivity to the sun’s rays.

8. Lemon juice can stop nosebleeds.

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The nose’s lining contains various tiny blood vessels that tend to bleed quite easily if ruptured. Don’t throw back your head when having a nosebleed, but instead, keep it in a neutral position with your chin parallel to the ground while pinching your nose. Lemon juice is another effective home remedy for such emergencies. You’ll need to pour 1-2 drops of fresh lemon juice in each nostril. Be sure to use a new dropper.

The bleeding should stop almost instantly due to the high acidity of the lemon juice. Vitamin C will also strengthen the delicate blood capillaries inside your nose. Don’t blow your nose because you’ll blow the clot out and make it start bleeding again.

9. Lemons are good for fading acne scars.

© VGeorgiev/depositphotos © Dionisvera/depositphotos

Lemons are rich in vitamin C and citric acid, and they do a good job of treating minor acne and acne scars. Vitamin C boosts the production of collagen and keeps the skin smooth and firm — it also encourages the formation of new skin cells. Due to its properties as a natural bleaching agent, lemon juice lightens dark marks and scars. Citric acid cleanses skin cells and washes off impurities. The antibacterial effect of lemon juice kills the bacteria that causes acne flare-ups.

Mix fresh lemon juice and extra-virgin coconut oil and apply it to the damaged areas using a cotton ball. After three minutes, rinse your face with warm water and apply moisturizer. Also, you can combine lemon juice with almond oil to reduce the darkness and maintain healthy skin. Don’t use lemon juice if your skin turns red and is itching.

Do you know any useful tips about lemons that can improve one’s health and beauty? Share them with us in the comments.

Preview photo credit maxshutter / depositphotos

9 Powerful and Effective Health Benefits of Watermelon

Watermelon is 92% water but is loaded with nutrients. This delicious and refreshing fruit contains vitamins, antioxidants, and amino acids. The red pigment of watermelon comes from lycopene which is a powerful antioxidant that protects and repair the damages caused to the body by many diseases.

Watermelon is also rich in citrulline which is an amino acid that promotes blood flow and improves cardiovascular health. In addition to its great taste and all these nutrients, watermelon makes you feel full. It is a full meal in itself in many ways.

Most melons are delicious fruits, but the health benefits of watermelon outweigh its great soothing taste. It helps to reduce high blood pressure, relieves muscle soreness, prevents cancer, improves many heart and kidney conditions and much more.

Watermelon can be relished by eating the pulp as well as by drinking its juice.

What is Watermelon?

Watermelon is truly a superfood. It is full of nutrients, vitamins, and minerals. Watermelon is a wholesome food, then eat it you will feel full. So always eat watermelon and for that matter any melon alone.

It is believed that watermelon originated in South Africa but now it is cultivated around the globe.

The fruit comes in round and oval shapes. Both seedless and with seeds variety are available in the marketplace.

The strong looking big fruit grows on a vine. The long vines of watermelon grow in all direction. For better fruit production results the lateral vines are cut off so the main vine develops strong.

Watermelon also comes in yellow/orange variety which less popular and not available everywhere.
Is Watermelon Good for You?

Of course, it is good for you. It is packed with nutrient. Antioxidant lycopene gives it a red color. Deeper the red color, more lycopene it contains. It has got vitamin A and Vitamin D. It is also a good source of amino acid citrulline.

So consume a good amount of watermelon during the season. It is a summer fruit and July is a great time when watermelons are available in large varieties. Always choose the red against the pink color for more health benefits.

The entire watermelon including the rind, pulp and seeds are healthy. Do not throw away the rind and seeds. Rind contain more amino acids than the red pulp or flesh. Watermelon seeds are rich in rich in iron, zinc, proteins, and fiber.
Nutritional Facts - Watermelon

This watery juicy delicious fruit contains following nutrients in 100 grams of serving. Watermelon is virtually fat and sodium free fruit. It just adds 30 calories per serving.
Total Carbohydrate 8 g 2%
Protein 0.6 g 1%
Dietary fiber 0.4 g 1%
Sugar 6 g
Potassium 112 mg 3%
Iron 1%
Magnesium 2%
Vitamin A 11%
Vitamin C 13%

Source: USDA - *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
9 Powerful Health Benefits of Watermelon

Watermelon offers many health benefits. Top 9 are explained below:

1. Watermelon Treats Inflammation

The lycopene in the watermelon is 1.5 times more concentrated than tomato. Wherever we think of lycopene we think of tomato but now you know which is the rich source.

According to a study published in the Journal of Food Science in January 2007 lycopene had shown good anti-inflammatory properties.

So, eat watermelon, enjoy its delicious taste and reduce your inflammations.

2. Watermelon Fights with Cancer

The other big advantage of lycopene that gives the watermelon its characteristic red color is that it fights cancer. It is a powerful antioxidant that prevents the onset of cancer.

According to a study, it has shown positive results in fighting prostate cancer. Another study has shown its effectiveness in combating uterine cancer.

Lycopene is a wonder antioxidant that keeps you healthy and watermelon will provide you a good amount of lycopene. Another good source is tomatoes.

3. Watermelon Keeps Heart Healthy

One of the best eating habits you can develop is to eat one slice or about 100 grams of watermelon daily. Watermelon is rich in amino acid citrulline which dilates blood vessels and doesn't allow cholesterol to harden the arteries.

Various studies have shown the reduction in arterial stiffness with the use of watermelon. Other phytonutrients like lycopene and beta-carotene also reduce oxidative stresses caused by the free radicals.

The overall impact of all these nutrients in watermelon is improved cardiovascular health.

4. Watermelon Reduces Macular Degeneration

Once again the lycopene content of watermelon provides another benefit. It improves your eye health. Mayo clinic suggests lycopene as a potential treatment for macular degeneration.

All kinds of antioxidants are generally good for eye health. Both lycopene and beta-carotene in watermelon provide sufficient amount of antioxidants to keep your overall health. These antioxidants fight against the free radicals and prevent oxidative stresses caused by them.

5. Watermelon Prevents Asthma

Various studies have shown that lycopene helps people with asthma breath properly. Antioxidant capabilities of lycopene also help to fight a cough and flu which makes asthma worse.

A good dose of vitamin A and lycopene will keep you safe from asthma bouts. Watermelon is rich in both these nutrients.

6. Watermelon Relieves Muscle Soreness

Watermelon is rich in potassium which is an important electrolyte that effectively regulates the nerves and muscles. In fact, people who eat watermelon and do exercises get less sore muscles complaints than those who do not eat any potassium-rich food before exercise.

Another important compound citrulline in watermelon also helps to reduce muscle fatigue. This works by dilating blood vessels and supply more blood and oxygen to the muscle cells. Citrulline according to a study actively removes lactic acid relieving muscles from soreness.

So drink a glass of watermelon juice after your daily workout.

7. Watermelon Helps in Erectile Dysfunction

Erectile dysfunction (ED) is mainly a blood circulation issue. The amino acid citrulline in watermelon relaxes and dilates the blood vessels to improve the blood circulation.

Some studies have shown oral consumption of citrulline supplements improve erection hardness in men with mild ED.

So if your sexual life is getting impacted by erectile dysfunctioning and you don't want to go for viagra or other chemicals then watermelon is one good option for you to try.

8. Watermelon Prevents Cell Damage

Lycopene in watermelon is a powerful phytonutrient to deal with oxidative stresses caused by heart diseases. It protects and prevents cell damage.

9. Watermelon Controls Blood Pressure

Consuming a large amount of watermelon improves cardiovascular function by improved blood flow. This reduces blood pressure.

The amino acid citrulline in watermelon helps maintain blood pressure control. The potassium in watermelon also helps neutralize the impact of sodium which tends to raise blood pressure.

Other Benefits

There are numerous other benefits of watermelon as described under:
Keep You Hydrated - Watermelon with 92% of water content is one of the most powerful natural hydrating food item. It is a natural diuretic without putting any pressure on your kidneys. So enjoy the taste of watermelon and stay hydrated.

Prevents heat strokes -Watermelon does not only reduces the blood pressure but also it reduces the body temperature. Watermelon contains 92% water, therefore people in tropical climate eat Watermelon in the afternoon to protect them from the Heatstroke.

Delays Onset of Osteoporosis - Lycopene reduces the activities of osteoblast and osteoclasts by reducing oxidative stress resulting in delaying the onset of Osteoporosis.

Lowers Blood Sugar Levels - Though watermelon is a sweat it contains much less sugar than a banana. Watermelon is the best low energy low sugar diet. Most of such diets give a diabetes patients a feeling of starvation. Watermelon is different. It gives you full satisfaction of eating a wholesome food as well as low sugar benefits.

Improves Digestion - High water and fiber content in watermelon make it a very effective digestion aid. It prevents constipation which is one of the most common health conditions of today's modern lifestyle.

Prevents Heat Strokes - Due to its high water contents watermelon prevents hypothermia or heat stroke. It satiates thirst and relieves you from exhaustion caused by heat.

Improves Skin and Hair Health -Watermelon contains a good amount of vitamin C which is important for collagen synthesis. Collagen is required to keep your skin supple and hair strong. In addition to Vitamin C watermelon also is rich in Vitamin A and beta-carotene both of which are important to keep the skin healthy. It doesn't let it become dry and flaky.

Prevents Osteoporosis - Due to its high vitamin C contents watermelon can help in calcium absorption by the body. This strengthens the bones and prevents osteoporosis.
Boosts Energy - Potassium in this water-rich fruit replenishes electrolyte making you feel more energetic.

Helps Lose Weight -Watermelon can make you feel full with very-low-calorie intake.This is great for weight loss plans. In addition, the fiber in it aids in digestion and high water contents flush toxins out.

There is no other watery fruit that is as beneficial as watermelon. Go for it.
Precautions and Tips

Watermelon is a great fruit. It has no side effects. It makes you feel full so your chances of overeating are very less. However, if you eat too much of watermelon then in some cases you may get the following side effects:
Hyperkalemia due to increased potassium levels leading to irregular heartbeats and weak pulse
Digestion problems such as nausea, vomiting, diarrhea, and indigestion
Rashes due to an allergic reaction

Watermelon is a diabetes-friendly fruit but too much consumption can cause sugar level rise in some cases. So if you are diabetic then monitor your sugar regularly.

Bottomline is that you should eat watermelon frequently during the entire summer months for a large number of benefits it offers.


Vaseline is also called the petroleum jelly gel. A lot of people are using it lies a home remedy, for beauty tricks. Not long ago, a lot of people raise a bunt about the Vaseline and its side effects, but if you are using it right you won’t even have a problem except the benefits.

In addition, we are going to present you how to use it:

Use Vaseline to soften your rough skin. Vaseline can make your skin very soft. Also, you can use it for your dry skin, and this is very useful especially during winter time.

You can use Vaseline on the elbows to help moisturize the skin.

In case you are struggling with rough spots on the feet, you can use Vaseline and then put on clean socks and repeat it so they will be gone.

You can use on the dry spots before you do your fake tanning, and you will eliminate the risk of uneven tanning.

Apply Vaseline to highlight around your eyes.

In case you run out of conciliar, you can use Vaseline so you will change it perfectly. As long as you are careful you won’t have any problems.

Mix Vaseline with a powder eyeshadow in order to make a new color. Also, you can apply Vaseline in order to get the shiny effect.

Before bedtime, you can apply Vaseline on the eyelashes and they will be glossy and longer.
Use it on your nails You can apply Vaseline on your nails so your nails will be better looking.

Apply it on your lips.

As we all know the first usage of Vaseline is as a lip balm. So in a dry weather, your lips will be shiny and beautiful.

Vaseline for your teeth. You may find this strange, but it is true. You will stop for the lipstick to stick on your teeth.

Use Vaseline on your hair. Small amounts of Vaseline can help your broken hair. It will stick together and give the right vitamins. You can use it for eliminating dandruff. Massage the scalp before washing. You can use it for dying hair so it will have a lot more life.

Vaseline to rashes caused by chaffing. This is one of the most usual usages of Vaseline. Runners and cyclists will often apply a small amount of Vaseline to the insides of the thighs to avoid chafing during a long race.

In addition, we are going to resent you another way of using Vaseline, for a Cough:

You can apply petroleum jelly on your bare chest, but make sure that you take all the surface.You need to wait a couple of minutes for the Vaseline to dry and then put your shirt.This way you will breathe easier.

Method 3- Using Vaseline for the Household.

You can use to ease off stuck on rings. It is also known as a lubricant, it will make slipping off easier. You can also use it before you put your earrings so it will be faster and painless.You can apply Vaseline for your shoes and bags. You can apply Vaseline of this kind of objects so they will have more shine just like the first day you have bought them.

You can use Vaseline for projects at home.  Food carvings, such as potatoes, pumpkins, and other organic art projects can have their life extended by applying a small amount of Vaseline to the edges. Once you carve your Halloween pumpkin, rub Vaseline on the exposed edges to keep the carved pumpkin from rotting or going dry. It’ll still dry out eventually, but you can slow down the process considerably with a bit of well-placed petroleum jelly.Use Vaseline to lubricate moving parts. We already told you that Vaseline is a great lubricant and you can use it for sticky zippers, door hinges and etc.

You can use for pet-care. Use it for eliminating the hairballs from cats. Apply to the cracked pads of dog’s paws to help soften their skin. In the winter, dogs foot pads tend to get dried out, especially if they’re walking frequently on the concrete. You can apply with a message on the pad to stop it from licking.

And last but not least, method 4.

Do not use Vaseline on burns. It can get infected. Many people will use it, but Vaseline doesn’t have that power.You shouldn’t use Vaseline as a personal lubricant. Don’t use it in combination with latex condoms. You need to use water-soluble lubricant with latex condoms. A lot of people are using vaseline as a lubricant but it is harmful.

You shouldn’t use Vaseline on some new tattoos. You can clog your pores and that will ruin the new ink. Instead, use A&D, Bacitracin, or specialty products like TattooGoo, which help to moisturize the area and promote healing.You mustn’t use Vaseline on acne. Vaseline on acne is going to harm your skin. It creates a barrier so the skin isn’t able to breathe and that will create more skin complications and bigger inflammation.You can’t use Vaseline as a moisturizer. If your skin is cleaned thoroughly before applying some Vaseline, it can be effective at locking in moisture, but it will not moisturize your skin.Do not use Vaseline as an anti-fungal. Vaseline it is not an antifungal product. You need to use something which has that kind of properties just like coconut oil.

The 5 Best Upper Body Exercises That You Are Not Doing!

While there are a number of great upper body exercises out there that will surely help you reach your goals, such as:

Dips, bench presses, pull-ups, push-ups, dumbbell rows, overhead press, etc.

See also:

However, there is also a number of powerful exercises that can help you just as much or more, that you won’t see being done at the gym as often (if at all) as the mainstream exercises.

These often overlooked exercises will help you sculpt your upper body and build the results you crave.

I think that all of you will agree with me when I say:

We all want a toned upper body section.

And it’s completely logical when you think about it – the upper body is where the majority of our aesthetic appeal comes from.

The shredded abs, the strong arms and shoulders, the impressive specs, and of course the big back. They are all apart of the upper body.

Obviously, that doesn’t mean that the lower body is less important or that it should be neglected, but it simply explains why the majority of fitness enthusiasts strive to achieve perfection when it comes to their upper region.

Clearly, genetics play an important role in all of this. Some people are simply gifted, while others… not so much.

Does this necessarily mean that you’re stuck with an underdeveloped upper body for the rest of your life? Obviously no!

You just have to put in a little bit more effort.

This is exactly why I decided to introduce to you my:

5 Best Upper Body Exercises

That You’re Not Doing!

To help you add more variety to your workout plan and make sure that you maximize your muscle growth potential.

OK, enough chit-chat! Let’s dive in:

1. The Landmine Press

Staggered stance (standard form) of the landmine press. Photo Credit: Muscleandfitness

There is a reason why the landmine press is first on our list of upper body exercises.

This often overlooked exercise is a great way to train your shoulders.

And due to its high variability, it can also allow you to successfully integrate other muscle groups in the equation such as your abs, legs, triceps and upper-chest area.

What this means is that you can easily turn this exercise into an explosive compound-calorie-burning furnace. Or depending on your fitness goals you can alter the stance of the exercise so that you are applying more stress to other targeted muscle groups.

Also, you are more likely to have fun and enjoy the exercise as you can easily change things up.

Another very important benefit is that because of its incline overhead angle the exercise is shoulder-friendly and will cause less harm than most mainstream ones.

The main disadvantage, however, is that in order to properly perform the landmine press you require a certain set of equipment (called a landmine station). One that if not available at your gym will pretty much make it impossible for you to include this exercise in your arsenal.

It would be wise for me to say – Do NOT attempt to mimic the equipment of the landmine press like putting it against a wall or corner as you may end up hurting yourself.

I am speaking from personal experience here! So accessibility may be an issue.

However, if you are brave enough and want to do the exercise regardless of the lack of equipment do it right. Wrap a towel around the end of the barbell and wedge it into a corner on the floor.

Again, I strongly do NOT recommend you do that as the barbell might slip.

How to do it: Before I explain the intricate nature of the exercise it would be important to mention that I am focusing on its classic stance – the staggered stance.

I strongly recommend you check out Nick Tumminello’s “Ultimate guide to landmine presses“ where he comprehensively explains how to successfully perform all 7 different stances of the exercise!

Anyway, let’s continue:

Place one end of the barbell in a landmine holder/station. Hold the other end of the barbell in your hand at your shoulder with your mirrored foot forward – if you’re using your right hand put your left foot forward.

This is your starting position.

Press the barbell forward until your arm is almost straight – keep in mind that you don’t want your elbows to be fully locked out as that puts unnecessary tension on your elbow joints and takes away the muscle tension from your triceps and shoulder.

Rinse and repeat.

2. Elbow-out triceps extension

Men’s Health fitness director BJ Gaddour doing the Elbow’s Out Triceps Extension. Photo Credit Men’s Health

I remember first seeing this upper body exercise in one of Mike O’ Hearn’s videos where he was claiming that it’s one of the best ones out there to train your triceps.

I was really confused at first as the exercise seemed quite… strange.

As soon as I started doing it at the gym did I learn what was so special about it.

It works the same way and has the same effect on your triceps as your traditional triceps extensions – such as skull crushers.

However, it is a lot easier on your elbow joints.

Mike O’Hearn also claims that this exercise puts a different type of tension on the elbows which allows them to strengthen over time.

That being said this upper body exercise has what is known as a trickle-down effect – meaning that its benefits will be advantageous for other exercises such as the bench press, or at least that’s what Mr. O’Hearn claims.

Another person who also advocates this notion is Men’s Health fitness director BJ Gaddour who claims that this exercise will help you improve your bench, using the words of Dave Tate who is a well-known powerlifter. An interesting fact is that Dave Tate apparently has popularized this exercise which is why the Elbow out triceps extension is also known as the Tate Press.

According to Mike, it also trains the one part of the triceps that we all seem to neglect – the lower head (medial head) which stretches along the elbow joint, which is also correlated with improved elbow strength.

How to do it: Lie on a flat or incline bench holding dumbbells that are resting vertically on your chest. Your palms have to be facing away from your face and your elbows flared out.

This is your starting position.

Begin extending your arms just as you would with a regular triceps extension exercise, without moving your shoulders. In other words, try and move just the elbow joint to extend the arm and move the weight.

Similarly to the landmine press – extend your arm to the point where it’s almost straight. Do not lock your arms out as you would be putting a lot of necessary tension on your elbow joints and removing the stress away from the triceps muscle.

3. Weighted Plate Chest Squeeze (Svend Press)

Craig Capurso doing the Svend Press. Photo Credit:

I am pretty sure you have never heard of the Svend press, have you?

This is probably one of my top favorite upper body exercises.

It’s so simple and at the same time leaves you struggling to finish off your last set of repetitions. It’s a great exercise that really puts a lot of tension on your shoulders and doesn’t even get me started on your chest muscles – to which it applies constant isolated tension.

You can really feel the burn afterward. You know?

Most importantly it works on the one part of the chest that we most often leave abounded – the inner pecs.

That stunning muscle definition and muscle-fiber separation is not going to just magically appear on your body. You have to work for it and this is one of the best upper body exercises that will help you.

How to do it: While standing up or sitting down grab a weighted plate with which you feel most comfortable doing anywhere from 8 to 12 repetitions. Grab the plate with your palms pointing towards each other and your elbows slightly flared outwards.

This is your starting position.

Extend the weighted plate outward – pushing it away from your chest while at the same time squeezing the plate as hard as possible with your chest to ensure that you don’t drop it.

It’s exactly that squeeze that will make this exercise a pain in the ass – but definitely worth it.

Worth noting is that there are two main ways you can do the Svend Press:

Standing up (the way that we describe) and lying down. The main difference is that by lying flat on your back and pressing the plate you isolate the chest even more but you remove some of the tension from your shoulders.

At the end of the day, it comes down to your own personal preference – whether you want to isolate the chest more or you want to compound the exercise.

Also, keep in mind that this upper body exercise has been regarded as one of the most effective chest-building exercises by Muscle and Strength magazine.

So it’s really worth considering.

4. The Windmill (Plate/Kettlebell)

From all of the upper body exercises on the list, this one is probably one of the hardest.

The best part about it is that it can serve as a hybrid exercise – i.e it’s beneficial as it’s really going to help you develop your upper body's muscularity while at the same time, due to it’s high-intensity nature, will help you boost your caloric burn and ultimately burn more body fat.

The main target of the exercise is your shoulders and traps, but it also targets your chest, forearms and your lats to some degree.

Whether you want to do it with a weighted plate or a kettlebell is honestly up to you – whichever is more comfortable for your grip.

I’ve even tried using a dumbbell and it worked fine.

How to do it: Grab a weighted plate or Kettlebell at a comfortable weight. Stand in a position where your legs are slightly wider than shoulder width (for stability) holding the weight in front of your abdomen. This is your starting position.

Start making a circular motion with the weight clockwise or counterclockwise (doesn’t matter – you can even change it up as you’re going to add more variety).

What you can also try out is once you reach the level of your head you hold the weight there for one second before you continue with the circular motion to add some extra tension to your shoulders. 

5. The Man Maker

In case you were wondering – Yes, that is the real name of the exercise.

There is a good reason why this exercise is called the “Man Maker” – it’s hard, it’s explosive and most importantly it’s going to help you develop your upper region.

Similarly to the Windmill exercise – the Man Maker can help you burn some extra body fat while helping you boost muscle growth.

Furthermore, due to it’s explosive and compound nature it can potentially boost testosterone production which will come in handy when trying to grow bigger and stronger.

The Man Maker also targets a variety of muscle groups simultaneously – your middle back, your lats, your shoulders, abs and even your quads and glutes.

It’s also pretty fun to do, which is why it’s one my favorite upper body exercises.

How to do it: Place two dumbbells on the ground in front of you sitting parallel to each other. Squat down and grab the dumbbells. This is your starting position.

Initiate by kicking your feet back as you enter a push-up position holding on to the dumbbells but instead of going down to the floor you are going to bring up the dumbbells up as if you are doing a dumbbell row for each side.

Hop your feet forward to your starting position and rise up cleaning the weights and bringing them to shoulder level. Hop a second time as you descend to a squat and explosively rise up and finally raise the weights overhead to a full arm extension.

Rinse and repeat.

This exercise is going to leave you exhausted and sore after just a few repetitions, which is what makes it so great!


There you guys have it!

As I already mentioned in the introduction – there is a great number of upper body exercises that we’re all doing when at the gym in an attempt to develop the physique of our dreams.

However, there are also the unspoken heroes – the few exercises that can help us reach our end-goal but are instead left in the shadow of the mainstream exercises such as the bench press or pull-ups.

Use this list to add some variety to your workout so that you can target your muscles from different angles and ultimately boost muscle growth, and to make things more fun when at the gym and feel less like a chore.
Tell me what you think

In the comments below let me know what you think about the upper body exercises on the list. Do you like them, do you hate them?

Or even better, are there any other exercises that you believe would do a much better job?

Let me know!

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If you have enjoyed the article or if it was interesting and helpful in any way please drop a like and a share, it really means a lot and helps the blog grow and shows me your support for my hard work.
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 Aloe Vera's use can be traced back 6,000 years to early Egypt. Today, Aloe Vera is one of the most used plants. It possesses powerful healing and soothing effects and it can be consumed or applied topically.

Aloe Vera often described as a “wonder plant,” or “plant of immortality,” is a plant which provides many amazing benefits for skin, health, weight loss.

So, let me tell you more about the incredible uses of Aloe Vera, and trust me you will never buy expensive products again!

Ten Uses for Aloe Vera

1. Extend food’s storage life

Even though organic vegetables are considered as one of the best food alternatives for you, they are definitely more expensive than the artificially grown vegetables and they tend to go bad faster.

Fortunately, with the help of Aloe Vera, you can extend the food’s storage life. All you have to do is add a thin layer of Aloe Vera (suitable for eating) on the top of the food. Moreover, Aloe Vera has the ability to protect the food from bacteria.

2. Stops heartburn

GERD or Gastroesophageal reflux disease is a condition that affects a great number of people worldwide. Usually, in the case of GERD, people use prescription drugs that can only provide short-term effects and result in the symptoms temporarily.

Aloe Vera, on the other hand, can help you to eliminate heartburns once and for all. Bear in mind that not all varieties of Aloe plant are suitable for eating. There are certain Aloe Vera juices that can effectively relieve irritations and reduce inflammation that causes heartburn.

3. Treats infections

Aloe Vera possesses powerful antibacterial properties, and this is the main reason why it is used in the treatment of infected wounds and cuts. Aloe Vera has the ability to accelerate the healing process and reduce your risk of developing scars.

4. Cleans and whitens teeth

According to a recent study, Aloe Vera can provide the same results as most mouthwash products available on the market. With its structure and rich content of vitamin C, Aloe Vera can treat plaque and prevent the bacteria that cause gum disease.

5. Helps with constipation

A number of studies showed that Aloe Vera extract that comes in the form of gel can be extremely beneficial in the case of constipation.

Moreover, Aloe Vera juice helps the colon in its efforts to retain water and encourage bowel movement. Aloe Vera is considered as more effective than regular laxative pills.

6. Keeps the skin protected from dryness

Most of the beauty care products can provide only short-term effects, but in fact, in the long run, they can only make your skin drier. So, if you want to avoid this and find a permanent solution, we highly recommend you to try Aloe Vera.

The fact that Aloe Vera prospers only in areas that are really dry indicates that this plant actually developed a system that keeps the water in the system for a longer period of time. It can hydrate the skin and is very beneficial for treating certain skin conditions as well.

7. Personal lubricant

Lubricants based on Aloe Vera are completely safe. They come with perfect pH balance that prevents infections and bacteria.

8. Regulates blood sugar levels

It is scientifically proven that taking 2 tablespoons of Aloe Vera juice a day can reduce the blood sugar levels in diabetics. With its sweet taste, Aloe Vera juice can make you forget about sugar!

9. Asthma symptom soother

For thousands of years, people in the Mediterranean have been using this remedy. All you have to do is place a few Aloe Vera leaves in water, boil them and inhale the vapor. This will significantly improve your breathing.

10. Weight loss

Aloe Vera can significantly improve digestion and can eliminate the toxins (including free radicals) from the body.

In other words, Aloe Vera is highly recommended for people who want to lose weight. Moreover, due to its potent anti-inflammatory properties, this plant can provide better weight loss results.


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