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Boost Your Bench Newtownabbey

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.

Metamorphose Health Club
028 97563994
52 Main Street
Ballynahinch

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Bodyworks
028 37518999
Armagh Business Centre
Armagh

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Fitness 21
028 30263587
Greenbank Industrial Estate
Newry

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Riverside Studios
028 86761881
52 Drum Road
Cookstown

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Fitness First Plc
0870 8980770
23 Pennybridge Industrial Estate
Ballymena

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Titanium Training
028 38341738
Unit 3 Annesborough Indust Estate
Craigavon

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Curves
028 25654900
Unit 6 Pennybridge Industrial Estate
Ballymena

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Peak Nrg Health & Fitness Club
028 38398559
287 Bridge Street
Craigavon

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Fitness First Plc
0870 8980771
1 Toscana Park
Bangor

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Arena Health & Fitness
028 90629789
35-39 Finaghy Road North
Belfast

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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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