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Boost Your Bench Northamptonshire

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.

Ladies First Fitness Club
01536 484148
100 Montagu Street
Kettering

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Top Notch Health Clubs
01604 637169
Marefair
Northampton

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Perfect Inches
01536 411306
2 Market St Mews
Kettering

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Thai Star Parlour
01604 632141
37A York Road
Northampton

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Brackley Lesiure Centre
01280 705584
Springfield Way
Brackley

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Better Bodies Gym
01604 791294
Nene Centre
Northampton

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Poplar House
01536 723816
90 High Street
Kettering

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Balance Health Club
01536 520130
Thurston Drive
Kettering

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Ultra Bodies
01933 681116
Well Street
Wellingborough

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Derngate Gym
01604 639248
9 Derngate
Northampton

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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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