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Boost Your Bench Altrincham

The most efficient position for transferring force into the bar to lift the weight is to grip the bar with your hands slightly wider than shoulder-width apart.

Potters Fitness & Squash Club
01707 651086
Mount Grace Road
Potters Bar

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Garstang Natural Health & Beauty Centre
01995 602833
High Street
Preston

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The Real Fight Club
020 72472358
2-6 Curtain Road
London

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Bodyline
0191 5651111
88 Ryhope Road
Sunderland

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Pinks Gym
020 86698241
11 High Street
Carshalton

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Plymouth Health Studio
01752 668327
Blake Lodge
Plymouth

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Arabian School Of Gymnastics
01908 647060
Bletchley Leisure Centre
Milton Keynes

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Foxglove
01932 875077
Foxhills Lodge
Chertsey

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Fitness 2000
01493 442317
Pacific House
Great Yarmouth

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Future Fitness
01422 375437
Huddersfield

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Boost Your Bench

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Warm up

'A thorough warm-up is a must and I’ll always do a couple of sets of 15 reps without any weight after some long stretches to really get the blood pumping. Never go straight to the heaviest weight; I’ll do single sets of ten, then fives, then threes as I gradually increase the weight.'

Perfect position

'The most efficient position for transferring force into the bar to lift the weight is to grip the bar with your hands slightly wider than shoulder-width apart. Too narrow and there’s too much emphasis on the triceps, but too wide and you have to lift the weight further. Shoulder width gives you the shortest lift distance.'

Get spotted

'Never attempt to lift heavy without a spotter. It is unsafe to lift heavy without someone watching you, and a good training partner can really motivate you to push harder than you would by yourself.'

Breathe easy

'Inhaling when you lower the bar expands the lungs as they fill with air and consequently lowers the distance the bar needs to come down. Exhale hard on the push up as your arms straighten.'

Foot power

'Resting your feet on the bench is a big no-no. Feet should be flat on the ground, and back flat on the bench, because this makes lifting heavy weights easier. As you lift you naturally drive your feet into the floor, which generates extra power. Having your feet on the bench makes you unstable and unable to lift as much.'


Boost your bench

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