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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.

L A Fitness Plc
01242 682000
Hayden Road
Cheltenham

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Bosue'S Health & Fitness Studio Mobile
07973 225178
6 The Centre
Bristol

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Sport Connection
01242 221900
205 Leckhampton Road
Cheltenham

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Spirit Health & Fitness Club
0117 9701462
Holiday Inn Bristol Filton
Bristol

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Tewkesbury Park
08706 096101
Lincoln Green Lane
Tewkesbury

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

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Bodysense Health Club
01242 257595
Cirencester Road
Cheltenham

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Welsh Back Squash & Health Club
0117 9378020
Welsh Back
Bristol

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Bodyflex Health Club
01452 883406
Building 9 Headquarters Site Quedgeley Enterprise Centre
Gloucester

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Lydney Tanning & Beauty
01594 840088
1 Hams Road
Lydney

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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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