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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.

Body Talk Health & Fitness
0191 5879790
1 Cook Way
Peterlee

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Heanor Health Club
01773 716123
Central Chambers
Heanor

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Brackendale Spa
01629 540727
Knockerdown Farm
Ashbourne

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Horizons Health Club
01332 668866
East Service Road
Derby

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Paulines Toning Tables
0191 5496865
194 Southwick Road
Sunderland

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Mayfair Health Club
0191 5100676
Durham Road
Sunderland

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Ellwoods Health Club
0191 5867407
4 Windsor Corner
Peterlee

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Woodlands Fitness Centre Ltd
01629 733123
29 Chatsworth Road
Matlock

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Fitness First Plc
0870 8988181
Wetmore Road
Burton On Trent

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Fitness Factory
0191 5183330
6 Winchester Drive
Peterlee

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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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