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Boost Your Bench Cumbria

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.

Alston Noor Fitness Club
01434 382120
Unit 8 Clitheroe
Alston

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Border Pilates
01228 810910
84 Warwick Road
Carlisle

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Lifestyle Fitness Ltd
01900 827734
Mayo Courtyard
Cockermouth

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Spirit Health & Fitness Club
01228 533688
Within Holiday Inn
Carlisle

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The Haven
01946 727387
8 South Parade
Seascale

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Shapers Health & Beauty Salon
01228 810588
2 Cecil Street
Carlisle

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Bodytek Fitness
01228 549435
Phoenix House
Carlisle

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Fit 4 Life West Cumbria
01900 814782
Main Road
Maryport

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Fitness Factory Egremont Ltd
01946 824157
Fitness Factory Egremont
Egremont

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Intrim Fitness Centres Ltd
(019) 006-7512
Intrim Fitness Centres Ltd.
Workington

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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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