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Boost Your Bench Buckinghamshire

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.

Harveys
01442 891385
58-59 High Street
Tring

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Physique Health & Fitness Studio Chesham
01494 792790
White Hill Road
Chesham

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The Fitness Studio Loudwater Ltd
01628 532400
15 Treadaway Business Centre
High Wycombe

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Bourton Mill Health & Leisure Club
01280 823423
Buckingham

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Body Flex
01296 331775
113 Cambridge Street
Aylesbury

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Retreat Day Spa
01296 488424
3 Railway Street
Aylesbury

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Ladies 1St Fitness
01908 320023
The Agora Centre
Milton Keynes

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Harpers
01480 403233
Great North Road
Bedford

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Blackberry Orthopaedic Clinic
01908 604666
3 Blackberry Court
Milton Keynes

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Genevieve
01234 348223
65 Tavistock Street
Bedford

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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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