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Boost Your Bench Greenwich

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.

Someone Very Beautifull
020 82915555
398A Brockley Road
London

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Peacock Gymnasium
020 74768359
Peacock House
London

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Fitness First Plc
0870 8980625
65-71 Lewisham High Street
London

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Fit For Life Health Club
020 85521776
Hawley House
London

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Peckham Pulse Healthy Living Centre
020 75254999
10 Melon Road
London

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Charlton Millennium Fitness Centre
020 88535454
The Valley
London

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L A Fitness Plc
020 75310191
5 Hertsmere Road
London

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Hypoxi Inspiration
07762 373075
5 Hertsmere Road
London

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Fitness First Plc
020 72524555
332-344 Walworth Road
London

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St Katharine
020 72645298
International House
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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