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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.

Centaur Health & Fitness
01824 707080
Unit 4 Lon Parcwr Ind Estate
Ruthin

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Body Talk Fitness Centre
01639 645360
42 Windsor Road
Neath

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Anabelles Massage Parlour
01978 351286
Unit 2 3
Wrexham

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Bunnies
01792 456556
57 Mansel Street
Swansea

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Harbour Health & Fitness
01646 681180
Water Street
Pembroke Dock

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Chases Health Club
01554 749816
Dundas Lodge
Llanelli

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The Pink House
01244 812228
61 Chester Road West
Deeside

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Curves
01443 813149
9 Caerphilly Road
Hengoed

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The Langley Spa
01492 596621
Aberconwy Park
Conwy

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Alite Martial Arts & Fitness Centre
01792 851145
5 Bellevue
Swansea

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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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