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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.

Energie Fitness For Women
01572 724433
3 Long Row Business Park
Oakham

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Regency Health Club
0116 2694004
928 Melton Road
Leicester

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Shapes Health & Fitness Studio
01509 230698
Browns Lane
Loughborough

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Life Unlimited Health & Fitness Club
01455 843498
40 High Street
Leicester

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Fitness First Plc
0870 8988184
Raw Dykes Road
Leicester

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Spirit Health Club Leicester City
0116 2428721
129 St. Nicholas Circle
Leicester

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Rachael'S Hair Beauty & Fitness
01509 620391
8A Brook Lane
Loughborough

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Fyonas
01530 817090
8 Hotel Street
Coalville

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Health Circle Ltd
01455 890790
10-12 The Lawns
Hinckley

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Curves
01858 466446
1 Angel Court
Market Harborough

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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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