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Boost Your Bench Essex

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.

Ardleigh Hall Leisure
01206 230620
Dedham Road
Colchester

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Total Health & Fitness
01787 313233
5 Bulmer Road Industrial Estate
Sudbury

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L A Fitness Plc
01702 586466
Bournes Green
Southend On Sea

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Bannatyne'S Health Club
01375 481212
Howard Road
Grays

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Fitness First Plc
0870 8988164
Globe House
Chelmsford

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Aqua Springs
01206 282010
Cowdray Avenue
Colchester

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Next Generation Clubs
01708 463250
Squirrels Heath Lane
Hornchurch

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Bodycare Health & Fitness Club
01268 758181
191-193 High Road
Benfleet

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Curves Witham
01376 511288
27 Crittall Road
Witham

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L A Fitness Plc
01277 633633
Radford Way
Billericay

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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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