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Boost Your Bench Mitcham

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
0870 8980626
1-3 Upper Green East
Mitcham

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Browns Fitness Club
020 85427884
127-129 High St Colliers Wood
London

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Esporta Health & Fitness Clubs Plc
020 85451717
21-33 Worple Road
London

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Fitness First Plc
0870 8980620
279-291 Balham High Road
London

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Cannons Health & Fitness Ltd
020 88741155
King Georges Park
London

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Millbrook Health Care
020 86850569
Unit 2 Batsworth Road
Mitcham

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K C S Enterprises Ltd
020 82555401
Southside Common
London

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Squats Gymnasium
020 86778991
117 Mitcham Lane
London

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Christophers Squash & Fitness
020 89464636
Wimbledon Stadium
London

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Chariots
020 86960929
292 Streatham High 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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