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Boost Your Bench Enfield

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.

Springs Womens Fitness & Tanning Centre
020 83514050
3A Queen Annes Place
Enfield

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Esporta Health & Fitness Clubs Plc
020 83704100
5 Essex Road
Enfield

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L A Fitness Plc
020 88868883
9 Dennis Parade
London

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Muscle Base Gym
020 84433670
280 Alma Road
Enfield

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Eternal Youth Ladies Health Beauty
01992 701110
77-81 High Street
Waltham Cross

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Amanda Dudley
020 84826921
32 Brodie Road
Enfield

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Keep Fit With Valerie
020 88825097
23 Church Hill
London

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Tower Gym
020 88074171
Charles Lamb Institute
London

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Body Fit Health & Fitness Club
01992 637736
269A Bridge Court
Waltham Cross

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Gym In Motion
(560) 244-9078
64 Eaton Park Road, London
Palmers Green

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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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