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Boost Your Bench Chiswick

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.

G'S Gym
020 85670333
210 Popes Lane
London

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Virgin Active
020 86009600
36 Bromyard Avenue
London

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Hogarth Health Club Ltd
020 89954600
Airedale Avenue
London

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Energize Fitness
020 88401437
Ealing Green
London

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Vision Fitness
020 88473444
Windsor Close
Brentford

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Energise Fitness
020 89933343
Acton Centre
London

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Esporta Health & Fitness Club
020 89875800
Building 3 Chiswick Park
London

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Harpers Fitness Club
020 87461958
Bromyard Leisure Centre
London

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Life Centre
020 87427987
New Chiswick Swimming Pool
London

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Golds Gym
020 89932486
Royale Leisure Park
London

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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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