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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.

Fitness Factory Ltd
0117 9352060
17 Broad Road
Bristol

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Curves For Women
01453 762621
Brunel Mall
Stroud

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Motorcise
01452 505034
2A Southgate Street
Gloucester

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Dolphins Fitness Centre
01452 831231
Unit 17-20 Harts Barn Craft Centre
Longhope

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Diamonds Massage Studio
0117 9774659
363 Bath Road
Bristol

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Ambassadors Health & Fitness
01275 464462
Backwell Hill House
Bristol

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Dark Barn Gym
01452 790412
Barbers Bridge
Gloucester

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Living Well Health Clubs
01684 271540
Puckrup
Tewkesbury

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Body Tone
01934 416418
59 Whitecross Road
Weston Super Mare

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Sport Connection
01242 221900
205 Leckhampton Road
Cheltenham

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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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