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Boost Your Bench Nottinghamshire

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.

Essential Health & Beauty Clinic
01949 875000
16 Market Street
Nottingham

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Fountain Ladies Health Studio
0115 9144130
Fountain Court
Nottingham

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Clipstone Squash & Fitness Centre
01623 466290
Church Road
Mansfield

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Feelgood Fitness
01476 593516
41 The George Shopping Centre
Grantham

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Castle Gym
0115 9470319
4 Castle Boulevard
Nottingham

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Fitness4Less Nottingham
(123) 456-7890
The Pod
Nottingham
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Mon - Fri 6.30Am - 9.30Pm, Sat - Sun 9Am-5Pm

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Zeus Sauna & Health Club
01623 422257
71 Ratcliffe Gate
Mansfield

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Total Fitness Ltd
0115 9222226
72 Wollaton Road
Nottingham

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J R'S Olympia Health & Fitness Studio
0115 9640600
19 Watnall Road
Nottingham

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Abbey Court Leisure
0115 9398788
22 Nottingham Road
Nottingham

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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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