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Boost Your Bench Gloucestershire

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.

Millennium Fitness Centre
0117 9152000
Portland Street
Bristol

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Esporta Health & Fitness Clubs Plc
0117 9749740
Hunts Ground Road
Bristol

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Club Motivation
01452 519901
Cheltenham & Gloucester Moat House
Gloucester

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Everybodies Health & Fitness Club
01452 383733
St. James Trading Estate
Gloucester

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Welsh Back Exercise
0117 9739787
213 Whiteladies Road
Bristol

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Gym & Tonic
01684 772920
Croft Farm Leisure & Water Park
Tewkesbury

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Courtyard Health & Fitness Ltd
01453 546454
12 Parsonage Street
Dursley

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Chapel Spa
01242 518075
North Place
Cheltenham

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Motorcise
01452 505034
2A Southgate Street
Gloucester

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Simone'S
01285 643366
27A Dyer Street
Cirencester

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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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