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Boost Your Bench Kent

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.

Beefs Fitness Centre
01634 726227
Priory Road
Rochester

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Ministry Of Muscle
01622 792211
Unit 9 Mill Hall Business Estate
Aylesford

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Fitness Works
01303 850444
Radnor Park Avenue
Folkestone

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Firs Club
01303 277788
The Firs
Folkestone

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Pinks Health Studio
01424 430566
14 Claremont
Hastings

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Curves For Women
020 84604646
2Nd Floor
Bromley

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David Lloyd Leisure Plc
01622 607600
Lock Meadow Leisure Complex
Maidstone

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Pilates & Movement Studio
01227 281540
Unit 81 John Wilson Business Park
Whitstable

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Herbal Health & Nutrition
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Four Seasons
Tonbridge

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Spirit Health & Fitness Club
01634 864261
Maidstone Road
Chatham

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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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