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Boost Your Bench Leeds

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.

Body Mania Fitness Centre
0113 2822210
Marsh Street
Leeds

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Winstons Health Club
0113 2777770
295 Dewsbury Road
Leeds

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Gym Health & Fitness Ltd
0113 2359489
6 15-19 Cowper Road
Leeds

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Star Health & Fitness
0113 2351621
Glenthorpe Cr
Leeds

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Al-Badr Health & Fitness
0113 2498885
264A Roundhay Road
Leeds

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Fitness & Physique
0113 2778461
2A Ring Road
Leeds

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Living Well Health Clubs
0113 2445443
Hilton National Hotel
Leeds

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Leeds City
0113 2443461
91 Great George Street
Leeds

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L A Fitness Plc
0113 2433025
6-24 Albion Street
Leeds

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Esporta Health & Fitness Clubs Plc
0113 2337500
The Light
Leeds

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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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