Common Problems with Bench-Pressing Form

 

Bench-Pressing Form
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The executive director of the office of the Chief of Naval Personnel (CNP) in Washington, DC, Patrick O’Connell builds upon a career that has encompassed a range of industries in both the public and private sectors. Shortly before going to work with the CNP, he oversaw operations and strategy for the High Speed Rail 2 (HS2) project in London, England. Beyond HS2 and the US Navy, Patrick O’Connell is an avid fitness enthusiast and is training to set a bench-press record.

Although bench presses look like a straightforward exercise, individuals must learn the proper form to optimize health and muscle-building benefits. Poor bench-pressing form leads to an increased rate of injury.

One of the most common mistakes among bench-pressers is letting the bar bounce off their chests. This places a great deal of pressure on the sternum and allows bench-pressers to complete a portion of the lift without keeping their muscles flexed. Bench-pressers should also ensure that they breathe rhythmically, brace their abdominal muscles before lifting, and refrain from flaring their elbows.

Optimizing Supply Chain Management

Supply Chain Management
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Patrick O’Connell, formerly of High Speed Rail 2 (HS2) Limited, has spent over three decades working as an executive in the public and private sectors. At HS2, he held the role of interim director for program and strategy. Now the chief of naval personnel for the U.S. Navy, Patrick O’Connell possesses extensive experience in optimizing supply chains.

One of the first steps in optimizing supply chain management involves creating a supply chain council. The council is responsible for creating a clear strategy for boosting supply chain functionality, as well as ensuring that said strategy falls in line with the company’s overall strategy. Having a council in place also improves cross-functional communication within the supply chain.

In addition to establishing a council, companies must staff and structure their supply chain properly. In many cases, leaders create a centralized strategy that allows for more harmony between implementation and strategy. However, companies should not be deterred from choosing a different structure that works better with their strategy.

After the structure and council have been established, companies can begin looking at other aspects of the supply chain, such as technology. If technology can improve and streamline a supply chain’s processes, it should be implemented. This may entail increasing automation or adopting more mobile-friendly technology.

Supply chain communication may also need to be examined. Ideally, supply chains must be capable of supporting collaboration and communication between suppliers and manufacturers.

Five Tips for Safe Exercising

 

Safe Exercising
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US Navy chief of personnel and executive director Patrick O’Connell possesses more than two decades of experience in project management, including an assignment as interim program and strategy director for the High Speed Rail 2 (HS2) Ltd. in London. His work on HS2 involved guiding a transition from a parliamentary and policy organization to a delivery-focused entity with the capacity to execute a £50 billion next-generation rail system. Outside his professional pursuits, Patrick O’Connell enjoys exercise and engages in physical activity six days a week, alternating between going to the gym and jogging. The following tips can help reduce injury and strain from regular exercise.

1. Start with a warm-up. Beginning your exercise routine with a warm-up prepares your body for physical activity by increasing blood flow and stretching muscles. A typical warm-up lasts five to 10 minutes and includes some low-level aerobic activity. You can also include dynamic stretches into your warm-up to help loosen muscles, ligaments, and joints.

2. Gradually increase intensity. Start small when you begin establishing your exercise routine, and avoid pushing yourself beyond your limits. Gradually increase the intensity of your workout over time, and drop back to a lower level if you stop exercising for a considerable length of time.

3. Stay hydrated. Sweating depletes fluids from the body, so make sure to drink lots of water to replenish. Drinking water will also help prevent dehydration, heat stroke, and heat exhaustion. Start hydrating at least 15 minutes before exercising, and continue throughout your routine.

4. Take time to recuperate. Don’t feel guilty about skipping a few routines if you start to feel sick or need time to recover from an injury. You can also schedule days off from your routine to allow your body to rest.

5. Avoid over-exercising. Avoid over-exercising and pushing yourself past your limits, which can cause issues ranging from sore joints and muscles to inflamed tendons and stress fractures. Pace yourself, and adhere to your body’s needs. Stop if you feel faint, and take breaks as needed.