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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.

Clearwater Fitness
01280 701888
2 High Street
Brackley

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Image & Unique Fitness Centre
01604 769009
22-23 Galowhill Road
Northampton

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Poplar House
01536 723816
90 High Street
Kettering

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Living Well Health Clubs
01604 702604
100 Watering Lane
Northampton

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Thai Star Parlour
01604 632141
37A York Road
Northampton

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Octavias Health Club
01933 410979
6 High Street
Rushden

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Motorcise
01604 233300
31A St.Giles Street
Northampton

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Better Bodies Gym
01604 791294
Nene Centre
Northampton

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Cambridge Health Plan Ltd
01536 403344
Stafford House
Corby

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Trojan Gym
01933 276300
3 Trojan Centre
Wellingborough

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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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