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Boost Your Bench Barnet

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.

Works Gym & Fitness
020 84404640
Unit 14 Alston Works
Barnet

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Exclusively Ladies
020 84414433
The Spires Shopping Centre
Barnet

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Club Moativation
020 82149901
Elstree Moat House
Borehamwood

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F A B Sportz Spa Complementary Therapies
01707 664720
191 Darkes Lane
Potters Bar

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Sports Academy Ltd
01707 660777
Darkes Lane
Potters Bar

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One To One Fitness Uk Ltd
020 84471661
12 Crescent West
Barnet

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L A Fitness Plc
020 84402796
18 East Barnet Road
Barnet

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Curves
020 84400568
2 Station Approach
Barnet

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

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Holmes Place Health Clubs
020 82070020
The Metropolis Centre
Borehamwood

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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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