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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.

Maiya Ltd
0115 9227020
4A Chilwell Road
Nottingham

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Gymophobics
01636 704730
26 Carter Gate
Newark

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Oasis Health Club
01623 400200
Portland Street
Mansfield

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New Image
01636 703784
42 Carter Gate
Newark

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Hoofers Dance & Fitness Centre
0115 9507077
308C Victoria Centre
Nottingham

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Abbey Court Leisure
0115 9398788
22 Nottingham Road
Nottingham

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

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Physique 2000
0115 9461711
Station Street
Nottingham

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Essential Health & Beauty Clinic
01949 875000
16 Market Street
Nottingham

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Winners Gym
0115 9585200
Roden House
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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