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Boost Your Bench Cheshire

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.

Central Gym
01744 623344
Brook Street
St Helens

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Pt Fitness
01352 753553
7 Oaktree Business Park Queens Lane
Mold

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J J B Fitness Club
0151 4209100
Cross Street
Widnes

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Gemini Fitness Centre
01244 811404
288-290 High Street
Deeside

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Motorvation Express
0151 6777555
154 Greasby Road
Wirral

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Living Well Health Clubs
(017) 442-2131
St Helens Hilton
St Helens

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Co Shelf Two
0151 4247080
9 Everite Road Industrial Estate
Widnes

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Unique Fitness Gym
01606 737407
Brooks Lane
Middlewich

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Dave'S Gym & Fitness Centre
01625 616125
Pickford Street
Macclesfield

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Thornton Hall Country Health Club
0151 3530116
Neston Road
Wirral

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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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