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Boost Your Bench Derbyshire

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.

Fit To Play Health Club
01332 864028
Green Lane
Derby

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Springs
0191 5169823
Timber Beach Road
Sunderland

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Spa Experience At Marriott Breadsall Priory Hotel
01332 836011
Country Club Resort
Ilkeston

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Enigma Spa
01773 746104
4 Nottingham Road
Ripley

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Total-Health
0191 5655106
17 Beatrice House
Sunderland

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Fitness Forum
01629 581567
Bank Road
Matlock

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Shapers Toning & Tanning Salon
0191 5641618
188 Chester Road
Sunderland

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Premier Health & Fitness Centre
0191 5675353
165-167 Hylton Road
Sunderland

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Virgin Active
01332 287900
Nottingham Road
Derby

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Living Well Health Clubs
01283 528800
Eighth Avenue
Burton On Trent

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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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