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Boost Your Bench Ballymena

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.

Sports Connection
028 91465620
2A Dufferin Avenue
Bangor

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Elysium Spa
028 90425315
Culloden Hotel
Holywood

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Springwell Health Farm
028 70353505
7 Ballystrone Road
Coleraine

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Curves
028 91810004
31 Regent Street
Newtownards

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Spartan Health Studio
028 91813943
15B Frances Street
Newtownards

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2 Tone
028 87727444
53 Scotch Street
Dungannon

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L A Fitness Plc
028 90328816
Adelaide Street
Belfast

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Younique Health Spa
028 30889695
12 Main Street
Newry

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Reps Gym
028 25646010
5A Mill Street
Ballymena

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Fitness First Plc
0870 8980775
150 Strand Road
Londonderry

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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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