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Boost Your Bench Milton Keynes

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.

Shamrock Gym
0151 2201555
146-150 Derby Lane
Liverpool

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Dragons Health Club
01273 724211
St. Heliers Avenue
Hove

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Fitness First For Women
020 83479048
Exchange House
London

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Kenwick Health & Leisure Club
01507 608806
Louth

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Berkshire Diet Centre
0118 9505227
58A St.Marys Butts
Reading

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Ultimate Physique
01254 390000
Unit 12 Alliance Business Park
Accrington

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Fitness Factory
01458 841941
Unit 3 The Tanyard
Street

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Brighton Health & Racquet Club
01273 667888
Village Way
Brighton

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Eloquin Health & Beauty
01256 818899
23C Goat Lane
Basingstoke

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Reflex Health & Fitness Club Ltd
01295 810247
Lychgate
Banbury

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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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