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Boost Your Bench Norfolk

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.

Lilac Room
01508 471441
Main Road
Norwich

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Cobham Lichfield
01493 418290
Pasteur Road
Great Yarmouth

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Fitness Exchange
01603 723470
Unit 4B Riverside
Norwich

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Fitness 2000
01493 442317
Pacific House
Great Yarmouth

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Carrefour Health & Beauty
01603 748500
Longwater Business Park
Norwich

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Aldecarr Hall Of Health & Beauty
01953 453400
Aldecarr House
Attleborough

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Green'S Health & Fitness
01603 760600
Barrack Street
Norwich

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Egoes Health Club
01502 515277
Whapload Road
Lowestoft

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Vinnies Health Club
01953 451311
Bush House
Attleborough

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Bannatyne'S Health Club
01502 531116
North Quay Retail Park
Lowestoft

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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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