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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.

Vinnies Health Club
01953 451311
Bush House
Attleborough

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Living Well Health Clubs
01603 488470
Cromer Road
Norwich

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Lemon Tree Health & Beauty Clinic
01603 219264
Woburn Court
Norwich

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Sunset Studios
01493 745755
95 St Peters Road
Great Yarmouth

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Fitness Express
01603 814961
Norwich Road
Norwich

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

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Fitness Connection
01328 856644
2 Oak Street
Fakenham

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Adenal Health & Fitness Centre
01493 658403
Bessemer Way
Great Yarmouth

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Sea Fit
01328 710239
7 Staithe Street
Wells Next The Sea

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Cobham Lichfield
01493 418290
Pasteur Road
Great Yarmouth

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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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