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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.

Badger Magnum
0191 4888925
Broom Lane
Newcastle Upon Tyne

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No Limits
01665 604606
8 Fenkle Street
Alnwick

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Vigour Gym Ii
0191 4785969
15 High Level Parade
Gateshead

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Curves For Women
0191 4148787
7 The Precinct
Blaydon On Tyne

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Bodyforge Fitness Centre
01670 531992
Station Road
Bedlington

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Curves For Women Ashington
01670 521111
38 Woodhorn Road
Ashington

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Bodylux Hairdressing Health & Beauty Clinic
0191 4914555
8 Wrekenton Row
Gateshead

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The Gym
01207 272288
Unit G Hobson Industrial Estate
Newcastle Upon Tyne

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Healthlands Ladies Leisure
0191 2742626
233 Two Ball Lonnen
Newcastle Upon Tyne

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King Street Leisure Health Clubs
01670 369654
4 King Street
Blyth

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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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