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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.

Plymouth Health Studio
01752 668327
Blake Lodge
Plymouth

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Inches Toning & Fitness Studio
01606 330300
7 Leftwich Warehouse
Northwich

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Holmes Funding Ltd
020 73885511
Triton Square
London

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Spinfit
01983 522411
Unit 2 17C River Way
Newport

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Club Energy Ltd
01777 711551
Mallard House
Retford

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Unicorn Health & Fitness Studio Ltd
0114 2812863
The Unity Centre
Sheffield

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Dragons Health Club
01332 381451
Carrington Street
Derby

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Gallery Health & Fitness Club
01924 377007
White Horse Yard
Wakefield

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Springs Health Club
0191 4911199
Joicey Road
Gateshead

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Fitness First Plc
0870 8980753
Foley Grove
Kidderminster

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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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