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Boost Your Bench Cwmbran

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.

Aberaeron Complementary Health Centre
01545 570000
9 Bridge Street
Aberaeron

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Harbour Health & Fitness
01646 681180
Water Street
Pembroke Dock

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Quadrun Health & Fitness Centre
01792 587587
Unit 13 Cwmdu Industrial Estate
Swansea

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Bodymasters Health Club
01633 255663
1 Caerleon Road
Newport

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Dave'S Gym
029 20460232
160 Cottrell Road
Cardiff

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First Choice Fitness
01443 231511
Unit C6 Coedcae La Industrial Estate
Pontyclun

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Secret Spa
01829 271693
The Salon
Wrexham

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Body & Mind Health & Fitness Centre
01639 890474
22 Commercial Road
Port Talbot

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Power House Gym
01685 883300
Unit 38 Aberaman Industrial Estate
Aberdare

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Impulse Health & Fitness Club
01446 701117
Porthkerry Road
Barry

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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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