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Boost Your Bench Llanelli

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.

The Pink House
01244 812228
61 Chester Road West
Deeside

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Le Sport Health & Fitness
01492 547046
Colwyn Avenue
Colwyn Bay

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029 20233482
112 Woodville Road
Cardiff

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Kallima Nails & Beauty
01633 864168
Rafiki Leisure Park
Cwmbran

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Calcadies
01639 893500
2 Railmill Lane
Port Talbot

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Alite Martial Arts & Fitness Centre
01792 851145
5 Bellevue
Swansea

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First Class Fitness Centre
01656 665277
1 Kestrel Close
Bridgend

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Lakeside Health & Fitness Club Ltd
01495 302220
Queen Street
Ebbw Vale

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Sante Beach Spa
01745 886068
41 Beach Road West
Prestatyn

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Curves
01978 664266
1 The Bridgeway Centre
Wrexham

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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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