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Boost Your Bench Ealing

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.

Relaxion Ltd
020 89984638
Ruislip Road East
London

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Holmes Place Health Clubs
020 88408616
Ealing Broadway Centre
London

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Energize Fitness
020 88401437
Ealing Green
London

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Golds Gym
020 89932486
Royale Leisure Park
London

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Esporta Health & Fitness Club
020 89875800
Building 3 Chiswick Park
London

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Harpers
020 89983241
Ruislip Road East
London

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Eden Fitness
020 87995740
50 Uxbridge Road
London

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G'S Gym
020 85670333
210 Popes Lane
London

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Energise Fitness
020 89933343
Acton Centre
London

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Next Generation Clubs Ltd
020 86149070
Head Office Layton House
Richmond

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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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