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Boost Your Bench King's Lynn

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.

Pilates Performance
020 72281040
36 Battersea Square
London

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Prema Health & Fitness Fitness Clb
0161 2332300
Lower Mosley Street
Manchester

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Bourton Mill Health & Leisure
01865 251261
6-7 High Street
Oxford

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Pioneer Health Studio
01706 878155
1 Alma Street
Bacup

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L A Fitness Plc
01636 647000
Northern Road
Newark

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The Gym
01342 826667
Station Road
Forest Row

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Rivers Health & Fitness Club
0118 9424130
Scours Lane
Reading

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Unicorn Ladies Fitness Centres
0161 3433211
94 Old Street
Ashton Under Lyne

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Harewood Leisure Ltd
0115 8467533
University Park
Nottingham

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Sunset Spa
01782 370440
23A Uttoxeter Road
Stoke On Trent

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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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