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Boost Your Bench Fulham

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.

Cannons Health & Fitness Ltd
020 74711200
Stevenage Road
London

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Earls Court Gym
020 73701402
254 Earls Court Road
London

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Pilates Room
020 77360992
9 Filmer Mews
London

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Energise Fitness Ltd
020 87481765
Gliddon Road
London

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China Medic
020 76028282
89 Hammersmith Road
London

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Chelsea Club Ltd
020 79152200
Chelsea Village
London

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Kensington Green Health Club
020 79382928
Stone Hall Gardens
London

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Lillie Road Fitness Centre
020 73812183
Lillie Road
London

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The Kensington Studio
(207) 937-4911
24A Radley Mews
London

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Phillimore Club
020 79372882
45 Phillimore Walk
London

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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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