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The Lusaka Province Teachers Committee has praised President Rupiah Banda for announcing the sale of houses to teachers of Tanganda and mine Basic Schools in Mufulira.
Committee Chairperson George Mutambo and his vice Benard Matantilo says the decision taken by the President shows that he has a heart for all Zambians.
The two have appealed to teachers throughout the country to rally behind President Rupiah Banda and the MMD party.
This is contained in a statement released to ZNBC News in Lusaka on Thursday.
At a public rally in Mufulira, President Rupiah Banda assured Tanganda and Mine Basic Schools teachers in the area that government will give them an opportunity to buy the units they are occupying.
Mufulira District Commissioner Rabecca Mukuka distributed the letters of offers to the sitting tenants Wednesday afternoon.
Mrs. Mukuka says it is the policy of government to provide accommodation to all Zambians.
She says government has offered the house to all the sitting tenants at the two schools at cost of three point two million kwacha.
And Committee Patron Wisdom ‘Destroyer’ Nkandu has dismissed assertions that the gesture by government to offer them houses is a campaign gimmick.
Mr Nkandu says his committee started making the petition to the government in 2006 during the time of late President Levy Mwanawasa.
[ZNBC]
President Rupiah Banda is tomorrow expected in the Eastern Province for a three-day working visit.
The President will during his visit to the Province officiate at the Kulamba traditional ceremony of the Chewa in Katete before attending the Malaila traditional Ceremony of the Cikunda people in Mfuwe district.
President Banda is expected to pay a courtesy call on Paramount Chief Kalonga Gawa Undi of the Chewa people.
He will later officiate at the Kulamba Ceremony which will take place at Mkaika in Katete on Saturday.
On Sunday, President Banda will be guest of honour at the Malaila Ceremony of the Cikunda people in Mfuwe.
This is according to a statement issued to ZNBC News by Special assistant to the president for press and public relations Dickson Jere.
The MMD Government has continued to support traditional ceremonies in all the nine provinces.
President Banda has since assuming office in 2008, stressed the need for a strong cultural heritage among Zambians.
He will be accompanied to the Eastern Province by senior Government and MMD officials.
He is expected to leave the Eastern province after concluding scheduled business there.
[ZNBC]
UNITED Liberal Party (UPL) president Sakwiba Sikota has said it is not practicable at this stage to talk of having the ballot papers for this year’s elections done by another printer as it would present the risk of failing to meet the constitutional requirements regarding the dates when elections are to be held.
He said some sections of society calling for the postponement of elections should acknowledge the fact that it was not possible and practicable because doing so would be failing to meet the Constitution requirement regarding the dates when election should be held from time Parliament is dissolved.
Mr Sikota who is also a lawyer by professional said the attempt to have elections postponed was would present a real risk and as such it was not practicable to talk about changing printers at this late stage.
He said the Zambian Constitution under article 88 (7) provided that whenever the National Assembly was dissolved, presidential elections and elections to the National Assembly and that the first session of the new Parliament should commence within three months from the date of dissolution.
He said in a statement released in Lusaka yesterday that once Parliament was dissolved, its life could not be extended.
“Notwithstanding the dissolution of Parliament, the president under Article 88 (9) of the Constitution may if he considers that owing to the existence of a state of war or of emergency in Zambia, if it is necessary to recall Parliament, he may summon the Parliament that has been dissolved to meet and that Parliament shall be deemed to be the Parliament for the time being but the general election of members of the National Assembly shall proceed and the Parliament that has been recalled shall, if not sooner dissolved again, stand dissolved on the day appointed for the nomination of candidates in the general elections,” he said.
Mr Sikota said Article 88 (8) provides that at any time when the Republic of Zambia was at war, Parliament may from time to time extend the period of five years specified in clause (6) for not more than 12 months at a time provided that the life for the National Assembly was not extended under the same clause for more than five years.
He said Zambia was not at war and as such, the above did not apply. Mr Sikota said Constitutionally, Zambian elections would have to be held by the 28 October 2011 at very latest.
[Times of Zambia]
Late Republican President Levy Mwanawasa’s son Patrick has given a cold reaction to President Rupiah Banda’s call for him to return to the ruling MMD.
Speaking with Qfm in an exclusive interview in Lusaka , Patrick says he will not get back to the MMD adding that it is a foregone political party that has lost direction.
He says if President Banda regards him as his nephew, he should have groomed him in political leadership stating that the opposition Patriotic Front is the only party in the country that has embraced youths and women.
Patrick who is the PF’s aspiring parliamentary candidate for Kafulafuta constituency says his campaigns are progressing well adding that he is headed for victory.
He says people of Kafulafuta have realized that the MMD under the leadership of President Banda has neglected them as no major developments have taken place in the area since the demise of his father in 2008.
He has also urged Zambians not to believe what is being published in the public media about the MMD growing in support saying the reports do not reflect the situation on the ground.
He has since called on Zambians to vote for change of government in this year%u2019s general elections if the challenges they are facing are to be addressed.
[QFM]
By Dr.Charles Ngoma
Wherever I go in Zambia I see imitation. We are very good imitators but the trouble is we do not imitate the right things. We are good imitators of fashion. Now as George Santayana said, ‘Fashion is something barbarous, for it produces innovation without reason and imitation without benefit.’ How so true! Our young men and women want to dress up like their idols on television and in the movies. Zambian ogle at the latest gadget, the latest video game, latest in everything that is consumable when they cannot afford. This is a trend that knows no status in our society and even the poorest of the poor would covet a better mobile phone that has the smart capabilities! This insatiable appetite for the latest is fuelled by those who have the ability to travel to ‘south’ the short form for South Africa. Those who cannot afford the high cost of the real thing will make do with the imitated imitation from China and these are ubiquitous. China is the world’s biggest producer of imitations, and the ever warming Sino-Zambia ties are a real conduit for these cheap imitations that flood the country.
We imitate even in religious affairs. I can well remember the days when every native born Zambian preacher would don an American accent in their preaching. God was pronounced as Gad and Amen was Eh men, just to sound like from across the Atlantic ocean! In the present time, America is not much in the vogue but we are picking up certain traits from our West African friends, especially the Nigerians. Our musicians are the worst imitators almost to the point of annoying. We have had imitated Congolese soukous (nick-named rumba) for ages, but recently we have migrated to American style hip-hop, rap and so called ‘gospel.’ In the meantime reggae is on the back burner. Not to be outdone, these different genres of music have even found their way into so called ‘worship’ services and churches. We are imitators.
Now, there is nothing inherently bad about imitation. Imitation is the way the human being learns and develops. Indeed the holy scriptures urge on the devout to imitate Christ and Confucius said, ‘By three methods we may learn wisdom: First, by reflection, which is noblest; Second, by imitation, which is easiest; and third by experience, which is the bitterest.’ We can turn this habit of imitation into something very productive if we imitated the right things and the right people.
Politics.
Let us imitate how the most enduring and successful political systems are doing things. The western democracies have not always been this successful. There was a time when they also used to attack each other violently during elections. However, they learnt how to do politics in peace. They learnt how to debate issues and let the power of words convince the voters not bribes and coercion. They learnt to accept defeat with dignity and support the government of the day. The civil service learnt to obey the government of the day and assist politicians to achieve their pre-determined goals. Let’s imitate that.
Civic responsibility
Most cities in the developed world are clean and tidy. There is order and every citizens knows where they stand in that order. People do not throw litter anyhow and where there are regulations about recycling, everyone tried to their best to allocate their refuse accordingly. Many people are engaged in voluntary activities even if they are unemployed, where they feed the homeless, raise funds for charity or serve in the military and police service. Let’s imitate that.
Honesty and probity.
Corruption is everywhere, but I have been impressed with the sense of honesty by which the vast majority of people in the west serve. From the cleaner in the office right up to the chief executive, everyone puts in a good day’s work at the office. I have never seen anyone chatting on the phone, using company or government time and phones for long hours on personal business. I have never seen anyone surfing the internet to log into Facebook or Messenger during working hours while neglecting to do their work. Nearly everyone has their own PERSONAL computer at home where they can do that. It is not surprising that internet traffic and comments on Zambian websites grinds to zero after working hours because many use and abuse the office computer! As for phones, yes, there are personal mobile phones but texting and chatting during work hours on private and personal matters is theft of your employer’s time. In the west, people tend not to accept gifts given in the course of and by reason of their public service. As they say, ‘there is no such thing as a free lunch’ there is an aversion to receiving gifts. Let us imitate this.
Local amenities and conveniences.
Take a short cut through an alley way in Zambia and your nose is assaulted with faeculent and ammoniac smells from human waste. This is partly because of the lack of decency but also the lack of provision of conveniences by the local governments. We throw litter everywhere and defecate anywhere because we have been brought up to think that as long as no one is looking, we are in the bush! No, my friends, we are now in the city and city waste does not just disintegrate and mix with soil. It accumulates and lingers forever. If there is a provision for public toilets, there will be no water in th toilet and no toilet paper. I cannot think why a person would not find some paper first of all before answering the call of nature instead of using the wall! How do smears get that high? We can imitate the public amenity and convenience cleanliness of our friends. If the councils cannot do this, we have been electing wrong people into office.
Order.
Now this I believe is one of the most admirable things that I have ever seen in western countries. Take a Google map and pick out one city in Europe and another in Africa and you can see the neat arrangements of buildings and streets. They do not have to be tarred at all, but there is order. Trees are preserved and green fields are conserved. Turn to a Zambian town and the only part that looks orderly is that which was planned or built before 1964. Ever since independence, we through city planning to the wind and every man did what was right in his own eyes, in a great majority of cases. Houses are built without a pattern and order. Some houses have been built before a road is there. In western cities there is road paving everywhere and some roads have cobble stones because they were done more than 500 years ago! Why can’t we learn to put stones (which we have in abundance) to pave our public places like bus stations and markets? We can imitate this.
Personal behaviour in public.
This follows right on the heels of order because it is orderly behaviour. Have you noticed that no one will get in or stay in a queue in Zambia unless they are told or forced to do so. The principle of quieting is not native to us. We can imitate our friends.
Well, there are many other areas of public and private life which I could mention but let this suffice to jog us into being better people for a better country. We are good at imitating and if we are that good we would do very well in a very short time. There is no shame in imitating, because the west imitated from the Romans, the Romans, from the Greeks, the Greeks from the Persians, the Persians from the Babylonians, the Babylonians from the Sumerians but all imitated from the Africans. Let us take up our rightful place in history and be once again the innovators. Let me paraphrase a quote from the German-born American composer, conductor, pianist, and professor, Lukas Foss- ‘For years that may mean imitation. Then, one day, it is like a door opening, and a new thought comes in. Why not try this instead. Suddenly we are doing something original, almost in spite of ourselves.’
Shoprite Group (JSE:SHP) treasury shares in Zambia have disappeared at a cost to the SA company of R70m.
Chief executive Whitey Basson told analysts in Sandton on Tuesday that it was uncertain that the shares would be recovered, so a provision was made. If they are rediscovered, the provision will be written back in the current year.
“They are shares in Shoprite Group in SA but they are blocked in Zambia. They were issued at the time we listed in Zambia with a view to gradual release over time. We thought they were with the transfer secretaries but they weren’t. We might well find them. If there were foul play, we would hope to get them back but in the meantime we decided to provide for the loss in full.”
Because the shares are blocked, Shoprite shares in Zambia trade at half their value in SA, so there is a very large arbitrage opportunity for anyone who can sell Zambian registered shares into the SA market.
The R70m was only 2.8% of Shoprite Group’s R2.52bn taxed profit for the year. If the shares are recovered, the write-back of R70m could give a handy effective R140m start to the in the current year.
The Zambian setback was a rare blaps in Africa’s biggest retail group. Diluted headline earnings growth of 12% was a bit short of market expectations but it shaded most Shoprite’s rivals and was achieved in spite of numerous difficulties.
First, this year was 52 weeks, not 53 as in 2010. Second, because of higher profits at higher tax rates in certain African countries, the tax rate rose to 34.7% (32.7%). Third in the current year 14.6m workdays were lost to strike action. Fourth, a million jobs have been lost in SA in the past two years and the unemployment rate rose to 25%.
Electricity and water costs rose R266m to more than R1bn. That was serious for a company with a pre-tax profit margin of only 5.4%. Electricity tariffs also reduced disposable incomes across the economy. Municipal rates rose 45%.
Inflation, normally a retailer’s best friend, was hardly measurable. The strong rand made imports cheaper but reduced the translation of non-SA earnings. There were 78 new stores and more than 7 000 new jobs were generated in the group.
CEO Whitey Basson was satisfied that some 64% of SA shoppers buy at his stores – up from 47% in 2005. He was happy that Shoprite won many awards including No 1 supermarket in the Sunday Times Top brands survey.
Basson is happy with African expansion. It is in six of the fastest growing economies in the world. The population of SA’s largest cities was 15.2m, while those in Nigeria house 25.9m. SA GDP per capita is higher at $10 700, compared to Nigeria’s $25 00 and Angola’s $8 200.
The group was successful at home as well. Shoprite sold 900m eggs and 9 352km of boerewors, enough to reach from Cape Town to Delhi.
While the supermarkets and furniture showed growth around about inflation, the smaller businesses, such as liquor, Hungry Lion and Computicket outperformed. The distribution centres and the IT systems improved efficiency.
Shoprite is number 135 retailer in the world and has set its sights on being in the top 100. It would love to get back into India and has heard encouraging sounds from the Indian government.
[moneyweb.co.za]
The European Union -EU- has refuted reports that it has funded Presidential candidates that successfully filed in their nominations with close to one billion kwacha for the September, 20 elections.
EU Head of Delegation in Zambia, Gilles Hervio says the reports are false.
Mr Hervio has told ZNBC News by telephone, that the EU has not funded any presidential candidate.
He says the EU has only funded the Electoral Commission of Zambia and the United Nations Development Programme.
Mr Hervio says the ECZ has been given 5.9 billion kwacha, equivalent to five million Euros for the next three years.
And Mr Hervio says ten EU election observers have arrived in the country to monitor the September 20 elections.
He says about 24 more observers are expected in the country on Saturday.
President Rupiah Banda has invited International Observers to monitor the September 20 polls which has 10 Presidential Candidates
Two Civil Society Organizations and one political party have dismissed an opinion poll that was released by Synovate research Company in Lusaka predicting victory for Republican President Rupiah Banda in the forthcoming general elections.
Anti Voter Apathy Project Executive Director Bonnie Tembo has told Qfm that Zambia has not reached a level of having credible opinion polls.
Mr. Tembo says opinion polls are mostly based on assumptions and may not represent a true reflection of the reality on the ground.
He has since urged Zambians not to be swayed by the findings of the Synovate opinion poll but wait for the 20th September poll which will determine who goes to plot one.
And Foundation for Democratic Process (FODEP) Executive Director MacDonald Chipenzi has charged that people should not be discouraged by the opinion polls as they are carried out on a sample group of individuals.
Mr. Chipenzi has however advised political players to use the opinion poll to improve in areas where they are still lagging behind.
Meanwhile, National Restoration Party (NAREP) acting National Secretary Charles Mwenya has said his party is not moved by the Synovate findings as it is an opinion that anyone can express
Energy Permanent Secretary Teddy Kasonso says the closure of Indeni oil refinery on October 1, 2011 will not affect fuel supply on the market.
Mr Kasonso says the TAZAMA Board of Directors is currently meeting in Lusaka to ensure that no disruptions in supply of fuel occur during the maintenance period.
He was speaking in Lusaka on Thursday when he officially opened a Renewable Energy Forum.
And Mr Kasonso says government is keen to see growth of Renewable Energy so that it helps reduce the national energy deficit.
He has also announced that Government has approved the blending of bio fuels with fossil fuels.
This means that all diesels sold at the pump will now have a five percent content of bio diesel.
And Biofuels Association of Zambia Vice President, Kamal Desai says the approval of the blending ratios will result in increased investment in bio fuels production.
He has told ZNBC News in an interview that currently there is already increased interest from Chinese investors in producing bio fuels.
Renewable energy represents energy generated from natural resources such as sunlight, wind, plants or geothermal heat.
Transparency International Zambia chapter (TIZ) says cancellation of the UPG contract for the printing ballot papers is a possible option following the corruption allegations leveled against the company.
TIZ president Rueben Lifuka has told a media briefing in Lusaka today that contrary to the Electoral Commission of Zambia’s position ruling out the cancellation of the UPG contract, it is possible to dos because the country cannot afford to face the consequences of going through an electoral process that is marred with suspicion.
Mr Lifuka has proposed that the Electoral Commission of Zambia (ECZ) should consider calling for a stakeholders meeting were corruption allegations surrounding the Universal Print group, a South African firm which is printing ballot papers can be addressed.
He says the corruption allegations leveled against UPG may lead to voter apathy due to loss of public confidence in the country’s electoral process.
Mr. Lifuka has wondered why the ECZ as a contracting party with UPG did not request for Mr. Vik Vaid the UPG operation manager not to manage the contract signed until he was cleared of the allegations involving money laundering.
And Mr. Lifuka has also challenged the Anti-Corruption Commission (ACC) to consider raising the allegations against UPG with the South African authorities in an effort to try and investigate the matter.
He says South Africa would be of help in setting the record straight on the allegations involving UPG stating that the country is a signatory to the United Nations Convention against Corruption which criminalizes bribery of foreign public officials.
Meanwhile, transparency international Zambia says the courts have granted his organization an injunction restraining Chanda Chimba and ZNBC from producing and broadcasting the controversial Stand Up for Zambia programme.
This is in a matter in which the TIZ had applied for an injunction to the Lusaka high court to restrain ZNBC and producer Chanda Chimba from airing the programme.
Meanwhile,the ten political party representatives and the Electoral commission of Zambia ECZ officials have spent the last few days proof reading data for local government candidates in Durban South Africa.
The process aims at ensuring that the printer gets the correct information when printing the ballots.
Printing of presidential ballot papers has already been completed.
ECZ Public Relations Manager Chris Akufuna has told ZNBC News in Durban that the party agents have also spent time improving picture quality of the respective candidates.
Currently local government data from the Copperbelt, Eastern and Central provinces is being proof read.
Political parties represented in Durban include United Party for National Development, Movement for Multi Party Democracy, Forum for Democracy and Development, Zambians for Empowerment and Development and National Movement for Progress.
Others are the Patriotic Front, United National Independence Party, Alliance for Democracy and Development, National Restoration Party and the Heritage Party.
Other observers present include the Islamic Council of Zambia, the church and the Foundation for Democratic Process representing civil society groups.
Ballot papers for the September 20 presidential, parliamentary and local government elections are being printed in Durban South Africa by Universal Print Group.
Nchanga Rangers this afternoon recorded their first league win over Zesco United since returning to top flight football last season.
Nchanga beat Zesco 1-0 at Nchanga Stadium in Chingola in the two sides rescheduled Faz Super Divsion Week 14 game.
A 50th minute goal scored by Levy Zulu handed Nchanga the three points in a match the home side dominated the Faz Super Division defending champions.
Nchanga rise to 27 points and exchange places with Roan United from 10th to 9th place
Meanwhile, 6th placed Zesco on 29 points are feeling the pressure following the loss with another away game coming up this Saturday against 7th placed Nkana in a week 20 fixture in Kitwe.
Kitwe United’s first trip to Lusaka in over six years today ended on a poor note after losing away to struggling Lusaka Dynamos this afternoon.
Dynamos beat United 1-0 in a rescheduled Faz Division 1 North Week 20 game played at Nationalist Stadium in Lusaka t record only their fourth league win of the season.
Cassius Mumba scored the all-important goal in the 15th minute for struggling Dynamos who are rooted at the bottom end of the table.
Dynamos were demoted from the Super Division last season.
And Dynamos coach Lucas Siame said it was a great relief to see the financially troubled club win under difficult circumstances in the wake of their eviction from their home for 30 years Queensmead Stadium after failing to pay rentals.
“The boys still possess the fighting spirit and the win is a morale boaster ahead of our weekend game against Mufulira Blackpool,” Siame said.
United Party for National Development UPND leader Hakainde Hichilema has laughed at the Synovate opinion poll released yesterday predicting a Rupiah Banda victory in the forthcoming elections. Mr Hichilema says the opinion poll is just MMD propaganda.
He wonders why the MMD has been losing by-elections in the last few months if it was that popular.
He has accused the MMD of paying people to issue such opinion polls in order to sway the people of Zambia on the election outcome.
Mr Hichilema says the UPND is not bothered with the opinion polls because the party is on the ground campaigning for its election victory.
Mr. Hichilema has told QFM in an interview that the Zambian people will not be distracted by the opinion polls because they are determined to change government come September 20.
Yesterday , Political consultancy and research-based organisation tipped President Banda and the MMD to win the September 20 tripartite elections with at least 35 percent.
The Management Intelligence Organisation (MIO) said in its 2011 Polls Research Project the opposition will share 40 percent of the ballot, while 25 percent of the registered voters will not turn up to cast their votes for various reasons.
“RB (Rupiah Banda) and MMD will win this year’s elections with 74 MPs,” Francis Margaret Daka, an election methodologist at MIO, said in the forecast.
“Thirty-five percent of Zambian people will turn up to vote for Rupiah Banda so that he can finish the projects that are currently going on. Forty percent of Zambian people will also turn up to vote because they want the change of government. They will vote for UPND (United Party for National Development), PF (Patriotic Front), UNIP (United National Independence Party) and other political parties.”
Mr Daka said tha the forthcoming ballot will mostly be a two-horse race between the MMD and the PF, but tips the ruling party and its presidential candidate to emerge victorious.
Five stronghold provinces were sampled for each of the two political parties.
“Rupiah is going to win this year’s election by pulling 30 percent from Lusaka, 40 percent from Copperbelt, 90 percent from Eastern, 80 percent from North-Western, and Central 80 percent,” he said.
“PF shall pull 65 percent from Northern, 35 percent from Lusaka, and 50 percent from Coppebelt, Central Province six percent, and North-Western seven percent.”
Mr Daka also dispelled fears that next month’s elections will be marred by violence. He said there will be no violence in the country during and after the elections.
Mr Daka said most of the members of the MMD, PF, UPND and other parties have resolved not to fight each other, but that the ballot should speak.
MIO said the ongoing development projects initiated by the MMD government have put President Banda in a strong position ahead of the poll, in which 10 candidates are contesting the presidential slot.
“Zambians are very happy with the development which the President has put in place, which is now trickling down to the less-privileged people. Most people doubted the projects, but now are convinced that they are serious projects. Everywhere you go, you see development taking place,” MrDaka said.
He observed that while the UPND has in recent elections been recording sweeping wins across Southern Province with open-ended margins, the tables are now changing in favour of the MMD, with most southerners generally conceding that their ‘home’ party has no chance this time around.
“People from Southern (Province) have made their mind that they will love to vote for Rupiah Banda because on HH (UPND president HakaindeHichilema) they have been wasting their votes. This time they will get it right first time by voting for MMD. They know that HH can’t win this year’s election,” he says
Most men dream of having a nicely built ,busting-out-of-the-t shirt chest . It takes a lot of hard work and discipline but it can be done. Lifting weights is not just for men , women should also lift weights to build a toned, sculpted, feminine body, and build stronger bones.
BEST CHEST EXERCISES
BARBELL BENCH PRESS
The bench press is the most popular chest exercise. The main muscle it works in the chest , other muscles worked are the shoulders and triceps.
There are 3 variations of the Bench press. Using an inclined bench , flat bench and declined bench. For beginners i would recommend you to start with the flat bench .
It is done as follows:
Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
Repeat the movement for the prescribed amount of repetitions. It is recommended to do a set containing 10 repetitions.
Precautions
If you are new at this exercise, it is advised that you have someone to help you. If there is no body to help, then be conservative with the amount of weight used.
Also, beware of letting the bar drift too far forward. You want the bar to touch your middle chest and nowhere else.
Don’t bounce the weight off your chest. You should be in full control of the barbell at all times.
DUMBBELL BENCH PRESS
The dumbbell bench press is similar to the barbell , but in my opinion more effective. There are also 3 variations; inclined , flat and declined. Chest ,shoulder and tricep muscles are worked on.
It is done as follows:
Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it.
Repeat the movement for the prescribed amount of repetitions of your training program.
Precaution
Always have someone to help you , if there is no body to help use weights that you will not have trouble lifting.
For those who do not have access to a gym , the best chest exercise you can do at home are as follows.
MILITARY PUSHUP
Pushups work the chest, arms and back; they also work your abs because you have to keep them very tight to keep your back from sagging during the exercise. military pushup may be difficult for beginners but they are very effective.
Its done as follows:
Kneel on the floor, then lean forward to place your hands on the floor. Your fingers should face forward.
Tighten your abdominal muscles and raise your body until only your hands and toes are in contact with the floor. Ensure that your hands and elbows are directly below your shoulders and your arms are perpendicular to the floor. Keep your feet together
Take care not to let your back sag. Keep your back straight and your hips above your knees.
Bend your elbows and lower your body until your forearms are parallel to the floor. Pause for one second, then push yourself back up. Don’t lock your elbows at the top of the pushup.
Repeat the exercise in sets, resting briefly in between. You can put your hands closer together or further apart to increase and decrease the difficulty .
DIPS
Dips are a push-type exercise which work on your chest, shoulders, and arms at the same time.
It is done as follows:
For this exercise you will need access to parallel bars if you do this at home then you can use two chairs . To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.
While breathing in, lower yourself slowly with your body leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second.
Repeat the movement for the prescribed amount of repetitions
Precaution
If you are doing this for the first time , have somebody to help you be lifting your legs.
