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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 Langley Spa
01492 596621
Aberconwy Park
Conwy

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The Retreat
029 20493311
39 Lochaber Street
Cardiff

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Premier Health & Fitness Centre
01656 744667
Heol Mostyn
Bridgend

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Living Well Health Clubs
01633 413840
Chepstow Road
Newport

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Centaur Health & Fitness
01824 707080
Unit 4 Lon Parcwr Ind Estate
Ruthin

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Ivybridge Spa
01348 875345
Ivybridge
Goodwick

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Bodymasters Health Club
01633 255663
1 Caerleon Road
Newport

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Dd'S Health Club
01639 823269
99 Neath Road
Neath

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Calcadies
01639 893500
2 Railmill Lane
Port Talbot

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Quadrun Health & Fitness Centre
01792 587587
Unit 13 Cwmdu Industrial Estate
Swansea

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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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