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Boost Your Bench Hammersmith

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.

Total Body Karma
020 73480018
152 Holland Park Avenue
London

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China Medic
020 76028282
89 Hammersmith Road
London

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Hogarth Health Club Ltd
020 89954600
Airedale Avenue
London

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Fitness First Plc
020 87434444
Concord Shopping Centre
London

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Kensington Green Health Club
020 79382928
Stone Hall Gardens
London

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Park Club
020 87434321
East Acton Lane
London

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Energise Fitness Ltd
020 87481765
Gliddon Road
London

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Studio
020 77511005
7 Russell Gardens
London

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Esporta Health & Fitness Club
020 89875800
Building 3 Chiswick Park
London

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David Lloyd Leisure Plc
020 73862200
24 Jerdan Place
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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