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Boost Your Bench Oxfordshire

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.

Arena Fitness
01865 749819
109 Oxford Road
Oxford

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David Lloyd Leisure
01865 748828
Garsington Road, Oxford Business Park South
Oxford

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The Studio
01869 325252
Franklins Yard
Bicester

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Inspirations
01235 811844
Broadway
Didcot

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L A Fitness Plc
01865 792244
Littlegate House St. Ebbes Street
Oxford

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Club Fitness 2000 Ltd
01295 266623
Above Argos
Banbury

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Clearwater Fitness Ltd
01869 321171
104 Churchill Road
Bicester

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Abbey Sports Centre
01865 341035
Green Furlong
Wallingford

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Ozone Health Club
01865 335300
Ozone Leisure Park
Oxford

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Pirate Fitness
01993 705533
32 Bridge St Mills
Witney

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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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