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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.

Beauty Secrets
01568 616454
Bridge Street Park Sports Centre
Leominster

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Better Bodies
01275 845353
94 High Street
Bristol

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Sunset Studios
01493 745755
95 St Peters Road
Great Yarmouth

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Physiques Fitness Centre
01706 622006
49 Bridge Street
Heywood

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Jjb Fitness Club
01482 322100
Holderness Road
Hull

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Motorcise
01484 545300
49-59 New Street
Huddersfield

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Fitness Lab
01274 736800
149-151 Sunbridge Road
Bradford

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Fitness First Plc
0121 7001350
Ulleries Road
Solihull

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Body Blitz
01844 342350
The Corner Shop
Princes Risborough

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Paramount Health & Fitness
01670 823223
Glebe Road
Bedlington

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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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