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Boost Your Bench Battersea

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.

Total Health Clinic
020 73717744
Townmead Road
London

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Pilates Performance
020 72281040
36 Battersea Square
London

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Fitness First Plc
0870 8980623
276-288 Lavender Hill
London

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Panakeia Health Club
020 77309977
44 Pimlico Road
London

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Cannons Health & Fitness Ltd
020 74711200
Stevenage Road
London

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Authentic Pilates
020 75851114
6 Battersea Square
London

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Chelsea Club Ltd
020 79152200
Chelsea Village
London

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Yorky'S Gym
020 72286266
24-28 York Road
London

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Fitness Exchange
020 77380067
34 St. John'S Hill
London

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Virgin Active
020 87040400
Southside Shopping Centre
London

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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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