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Boost Your Bench Kingston

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.

Roys Gym Weight Training Club
020 89770093
63B High Street
Kingston Upon Thames

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1 Line Pilates
020 89728288
Chichester House
Kingston Upon Thames

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Curves
020 85498866
59 Eden Street
Kingston Upon Thames

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Dahn Holistic Centre
020 83393776
59 Fleece Road
Surbiton

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Teddington Pilates Studio
020 89431111
62 Church Road
Teddington

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Esporta Health & Fitness Clubs Plc
020 84816000
Richmond Road
Kingston Upon Thames

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Holmes Place Health Clubs
020 85497700
Bentalls Shopping Centre
Kingston Upon Thames

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Cannons Health & Fitness Ltd
020 83352900
Simpson Way
Surbiton

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Colets Health & Fitness
020 83987108
Off Speer Road
Thames Ditton

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Curves Fitness For Women
020 30680077
Palaceum House
Hampton

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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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