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Boost Your Bench Bradford

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.

Greens Health & Fitness
01274 532932
Butterfield Industrial Estate
Shipley

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New Era Fitness Ltd
0113 2505051
8 Kirkfield Industrial Centre
Leeds

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Karisma Health Dance & Beauty Studio
01943 876000
1 Oxford Street
Leeds

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Body Balance
0113 2361652
546 Broad Lane
Pudsey

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Xl Health Club
01274 668502
935 Leeds Road
Bradford

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New Waterways Health Club
01274 532533
Shipley Wharfe
Shipley

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Dragons Health Club
0113 2391155
Haworth Lane
Leeds

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Cannons Health & Fitness Ltd
01943 877284
Otley Road
Leeds

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Fitness Lab
01274 736800
149-151 Sunbridge Road
Bradford

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Esporta Health & Fitness Clubs Plc
01274 668222
Gallagher Leisure Park
Bradford

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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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