Perform a medicine ball pullover to work your chest and abs. Your elbows should flair out to the sides as you lower the dumbbells.
There are many factors that can affect the rate at which the chyme empties, one is the volume, the larger the volume the faster the gastric emptying, so a smaller volume can in fact take longer to empty.
Being stronger will allow you to become quicker, faster, more agile, and more powerful.
Maybe increase the weights by smaller increments, your biceps are small muscles, so you wont get massive increases.
Avoid the Smith machine at all costs for any lift.
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