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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.

Bridge Park Complex
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Bridge Park
London

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Holmes Place
020 75615200
Collingwood Business Centre
London

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Rexys Massage
0161 2480195
743 Stockport Road
Manchester

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Focus On Fitness
01666 822615
Stainsbridge Mill
Malmesbury

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Cannons Health & Fitness Ltd
01246 272226
Alma Leisure Park
Chesterfield

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S M P Pilates
01392 878373
Dart Farm Shopping Village
Exeter

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Fighter & Fitness Studio
0151 7330888
Bradshaw House
Liverpool

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Fitness First Plc
0870 8988168
Thamesgate House
Southend On Sea

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Curves For Women
01252 870087
72B Pembroke Parade
Yateley

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Personal Fitness Concepts
023 92838690
59 Albert Road
Southsea

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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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