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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.

Fitness First Plc
01782 417121
Ravenside Retail Park
Stoke On Trent

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D Jasiewicz
01924 440679
Hickwell Mills
Batley

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Harpers Fitness Clubs
0800 7314862
Crowtree Leisure Centre
Sunderland

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Standish Gym
01257 473235
Rear Of
Wigan

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New Bodies
(012) 987-2006
4 Tongue Lane Industrial Estate
Buxton

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Bourton Mill Health & Leisure Club
01280 823423
Buckingham

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Studio Amanda
01491 826286
Reading Road
Wallingford

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Become Healthy Herbal Life
07808 727443
152 Kingsley Road
Hounslow

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Hoofers Dance & Fitness Centre
0115 9507077
308C Victoria Centre
Nottingham

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Mccauleys Health Clubs
01626 366911
Newton Road
Newton Abbot

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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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