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Boost Your Bench Liverpool

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 Talk North West Ltd
0151 5251134
580 Longmoor Lane
Liverpool

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David Lloyd Leisure Plc
0151 5454900
Arbour Lane
Liverpool

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P B Leisure
0151 5480839
Gale Road
Liverpool

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Orrell Park Therapy
0151 2844435
65C Moss Lane, Liverpool, Merseyside
Liverpool

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Gym 21 Ltd
0151 2608009
Beech Street
Liverpool

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Bodyshape Health Club
07973 158103
24 Hartleys Village
Liverpool

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Lyns Top 2 Toe
0151 5235006
63 City Road
Liverpool

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Total Fitness Uk
0151 5273600
Northern Perimeter Road
Bootle

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Womans World Of Health
0151 5218151
75-79 County Road
Liverpool

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Shamrock Gym
0151 2201555
146-150 Derby Lane
Liverpool

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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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