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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.

Curves
028 90330055
115-119 Royal Avenue
Belfast

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Ladies Workout Express
028 91275050
2B Castle Square
Bangor

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Peak Physique Gymnasium
028 90667886
721A Lisburn Road
Belfast

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Esporta Health & Fitness Clubs Plc
028 90765000
106 Belfast Road
Holywood

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Curves
028 28267365
10 Point Street
Larne

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Kurvz Toning Studio
028 28260572
Exchange Road
Larne

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Fitness First Plc
0870 8980776
62 Shore Road
Newtownabbey

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Unisex Muiti-Gym
028 40662988
17B Newry Street
Banbridge

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The Juli Anne
028 87739093
Prospect House
Dungannon

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Curves For Women
028 66320300
39 Belmore Street
Enniskillen

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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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