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Boost Your Bench Salisbury

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.

Mollington Health & Leisure Club
01244 853332
Parkgate Road
Chester

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Zone Health & Fitness Centre
02380 341524
L Centurion Industrial Park
Southampton

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Fitness First Plc
020 78331887
6 Coram Street
London

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Fitness Connection
01429 232222
Brenda Road
Hartlepool

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Next Generation Clubs Ltd
020 86149070
Head Office Layton House
Richmond

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Ince Barbell Club
01942 516139
Arnside Avenue
Wigan

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New Image Fitness Centre
0113 2532500
Leeds Road
Dewsbury

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Shapers Health Studio
01784 240182
64 Church Road
Ashford

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Body Works Fitness Studio
01684 564071
41 Wells Road
Malvern

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L A Fitness Plc
01438 768720
The Plaza
Stevenage

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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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