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Boost Your Bench Cardiff

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.

Craig Norma
029 20251119
Health Studio
Cardiff

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Ambassador
029 20465970
179A City Road
Cardiff

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Dave'S Gym
029 20460232
160 Cottrell Road
Cardiff

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Spa Naturel
029 20 497 349
Spa Naturel
Cardiff

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Abbergales
029 20233482
112 Woodville Road
Cardiff

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Living Well Health Clubs
029 20646410
Kingsway
Cardiff

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Vitality Health & Fitness
029 2039 5599
Park Chambers, 8-16 Park Place, Cardiff
Cardiff

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Esporta Health & Fitness Clubs Plc
029 20456000
Welsh National Tennis Centre
Cardiff

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The Retreat
029 20493311
39 Lochaber Street
Cardiff

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Peak Physique Gym & Fitness
029 20462040
Connies Court
Cardiff

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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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