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Boost Your Bench Barking

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.

Active Plus
020 85557122
Ithaca House
London

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Fitness First Plc
0870 8988166
261-275 High Road
Ilford

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Fitness First Plc
0870 8980663
6 Leyton Mills
London

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Goodmans Health Club
020 85972072
16 Goodmayes Road
Ilford

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Lions Den
020 85982300
891 High Road
Romford

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New Physique Fitness Centre
020 85535572
233 Ilford Lane
Ilford

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The Body Factory
020 85956154
430-432 Hedgemans Road
Dagenham

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New Docklands Steam Club
020 74731454
30A Stephenson Street
London

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Radical Health & Fitness Ltd
020 85565922
Ground Floor
London

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Curvenetics Health Club
020 85500916
306 Horns Road
Ilford

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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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