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Boost Your Bench Burton

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.

Physicals Health Club
020 85054914
327 High Road
Woodford Green

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Olympia Fitness Centre
0121 7726822
438 Coventry Road
Birmingham

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Salon Spc, Stoke Park Club
(175) 371-7171
Stoke Park Club
Slough

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Reshape Fittness
07710 726424
Bradley Moor Square
Thatcham

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Livingwell Barnsley Premier Health Club
01226 704100
Barnsley Road
Barnsley

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New Era Fitness Ltd
0113 2505051
8 Kirkfield Industrial Centre
Leeds

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Esporta Health & Fitness Clubs Plc
020 84816000
Richmond Road
Kingston Upon Thames

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Charlton Millennium Fitness Centre
020 88535454
The Valley
London

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Fitness Zone
01895 622664
Highgrove Swimming Pool
Ruislip

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Cherrys Health Studio
0161 7965627
155 Bury New Road
Manchester

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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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