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Boost Your Bench Belfast

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.

Arena Health & Fitness
028 90629789
35-39 Finaghy Road North
Belfast

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E G'S Curves
028 90309800
Kennedy Enterprise Centre
Belfast

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L A Fitness Plc
028 90641800
Milltown Road
Belfast

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Workout World
028 90230330
51 King Street
Belfast

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Spirit Health & Fitness Club
028 90325454
22 Ormeau Avenue
Belfast

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Fitness First Plc
0870 8980773
Boucher Road
Belfast

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Peak Physique Gymnasium
028 90667886
721A Lisburn Road
Belfast

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Centaur Health Studios
028 90242680
19 Arthur Street
Belfast

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L A Fitness Plc
028 90328816
Adelaide Street
Belfast

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Living Well Health Clubs
028 90277490
4 Lanyon Place
Belfast

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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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