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Boost Your Bench Leicestershire

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.

Daz Ball
07891 424322
4 Storey Street
Leicester

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Inches
01858 463483
14 Manor Walk
Market Harborough

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Jinz Ladies Health & Fitness Club
0116 2887979
14 Long Street
Wigston

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David Lloyd Leisure Plc
0116 2828801
Meridian Leisure Park
Leicester

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L A Fitness Plc
08704 296384
Unit 4 The Rushes
Loughborough

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Fitness First Plc
0870 8988184
Raw Dykes Road
Leicester

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Fitness First Plc
0870 8988185
Beggars Lane
Leicester

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Health Circle Ltd
01455 890790
10-12 The Lawns
Hinckley

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Bruno'S Fitness Centre
01858 445978
Western Avenue
Market Harborough

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Hot Bodys Gym
0116 2536100
171 Belgrave Gate
Leicester

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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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