LOGIN | REGISTER  Unregistered
SEARCH  
   
» » »

Boost Your Bench Reading

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.

Castle Royle
01628 820700
Bath Road
Reading

Data Provided by:
Pulse 8
0118 9897570
Mole Road
Wokingham

Data Provided by:
Curves
0118 9691230
6 Library Parade
Reading

Data Provided by:
Sollutions Health & Fitness
01491 577909
Henley Woods Sports Centre
Henley On Thames

Data Provided by:
Esporta Health & Fitness Clubs Plc
0118 9123500
Trinity Court
Wokingham

Data Provided by:
Ultra Health & Fitness
0118 9441251
Shop 6
Reading

Data Provided by:
Nirvana Spa & Leisure Ltd
0118 9897500
Mole Road
Wokingham

Data Provided by:
Exculsively Ladies
01491 414141
357 Reading Road
Henley On Thames

Data Provided by:
Caversham Health And Fitness Ltd
0118 9482970
Archway Road
Reading

Data Provided by:
Health & Leisure Centre
0118 9594577
Renaissance Hotel
Reading

Data Provided by:
Data Provided by:

Boost Your Bench

Provided By:

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

Company Website | Media Information | Contact Us | Privacy Notice | Subs Info | Dennis Communications | FitBrit

Our Other Websites: The First Post | Auto Express | Custom PC | Evo | IT Pro | IT Pro India | MacUser | Men's Fitness | Micro Mart | PC Pro | bit-tech | Know Your Mobile | Octane | Expert Reviews | Channel Pro | Know Your Cell | Know Your Mobile India | iGizmo | Digital SLR Photography | Den of Geek | The Week | Computer Shopper | Dennis Communications | Magazines | Mobile Phone Deals | Competitions | Health & Fitness | CarBuyer