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Boost Your Bench Cambridgeshire

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.

Fengate Health & Fitness Centre
01733 551368
Fengate
Peterborough

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Everybody'S Gym
01775 768500
Bedford Place
Spalding

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Jubilee Health Club
01733 568797
Stanground Sports College
Peterborough

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Tums & Bums
01733 321136
10 Werrington Park Avenue
Peterborough

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Baby Time
01480 461411
8 Station Road
St Ives

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Fizzique Health Club
01638 561228
Unit 5A Studlands Park Industrial Estate
Newmarket

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Q Ton Revolution Health & Fitness Club
01223 395899
24A Science Park
Cambridge

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Atrium Fitness Club
01353 668888
39 Newnham Street
Ely

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Ultra Bodies Gym & Fitness
01733 352566
24 Broadway
Peterborough

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West End Fitness Centre
01353 650072
Lynn Road
Ely

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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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