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Boost Your Bench Devon

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.

Flex Fitness
01752 344001
Valley Road
Plymouth

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Lakeview
01208 833196
Bodmin

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Westpoint Health & Fitness
01392 360077
Westpoint
Exeter

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S M P Pilates
01392 878373
Dart Farm Shopping Village
Exeter

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Pensilva Wellness Centre
01579 363436
Millenium House
Liskeard

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Womens Running Network
01392 683318
Exeter Arena
Exeter

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Curves For Women
01752 406700
Unit 2 11-13 Radford Park Road
Plymouth

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Plymouth Health Studio
01752 668327
Blake Lodge
Plymouth

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Body Zone Health Studio
01822 611013
Westbridge Industrial Estate
Tavistock

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Curves Bodmin
(012) 087-4433
4 The Piazza
Bodmin

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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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