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Boost Your Bench Hampshire

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.

Diamonds Health & Beauty
023 92264958
10 Hambledon Parade
Waterlooville

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Fitness First Plc
0870 8988148
Pompei Centre
Southsea

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David Lloyd Leisure Plc
023 80747160
Sports Centre
Southampton

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Cannons Health & Fitness Ltd
01243 788678
Chichester Gate
Chichester

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T J Health Studio
01983 612000
Prince Consort Building
Ryde

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Wellow Health & Fitness Ltd
01794 323322
Ryedown Lane
Romsey

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Gymophobics Southampton Ltd
023 80234411
60 Commercial Road
Southampton

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Fitness First
0870 8988162
Unit 3
Bognor Regis

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Southampton Gym Club
023 80529952
Cuckmere Lane
Southampton

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Fitness First Plc
0870 8988143
Down End Road
Fareham

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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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