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Boost Your Bench Northumberland

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.

Sub Two Leisure Ltd
0191 4882196
The Rectory
Newcastle Upon Tyne

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Buzz Factory
01661 831002
Swalwell Close

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North Shields Boxing Gym
0191 2964242
1 Prospect Terrace
North Shields

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Village Hotel And Leisure Club
0191 2701414
Cobalt Business Park, Silverlink North
Newcastle Upon Tyne
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Village Newcastle Provides An Individually Designed And Self Contained Facility That Is Open To Both Residents And Club Members. At Your Village Hotel You’Ll Find Everything You Need To Relax And Unwind, Including Pool And Sauna.

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Royal Quays Health Club
0191 2962345
Rotary Way
North Shields

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Oasis Health Club
01670 854367
18 Woodhorn Road

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Total Fitness
0191 4202331
3 Imeary Street
South Shields

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No Limits Health & Fitness Studio
01665 710000
North Bank

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Atlantis Fitness Centre
0191 4697934
7 Coldwell Street

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Springs Health Club
0191 4911199
Joicey Road

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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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