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Boost Your Bench London

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.

Fitness First Plc
020 78331887
6 Coram Street
London

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Jubilee Hall Clubs Ltd
020 73790008
30 Jubilee Market
London

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Nu Image Beauty & Alternative Therapy Clinic
020 74043312
46 Lambs Conduit Street
London

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Fitness First
0870 8980683
5-11 Fetter Lane
London

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Cannons Health & Fitness Ltd
020 78130555
Mecklenburgh Place
London

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Fitness First Plc
0870 8980662
361-363 City Road
London

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Bikram Yoga City
020 73366330
6-8 Vestry Street
London

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Mike Corby Group Ltd
020 76384000
Lambs Squash Club
London

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Living Well Health Clubs
020 72916500
32 Woburn Place
London

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Fitness Exchange
020 74369266
179A Tottenham Court Road
London

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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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