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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.

Broadland Sports Club
01493 369651
Main Road
Great Yarmouth

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Mirage Sauna
07939 405556
239 Edgware Road
London

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Bodyworx
0116 2425008
4 Storey Street
Leicester

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Warehouse Health & Fitness
01484 665810
Unit 17 Crossley Mills
Holmfirth

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Yateley Health & Fitness Club
01252 746962
School Lane
Yateley

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Health & Fitness Club
01279 307300
Hammarskjold Road
Harlow

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Bruno'S Fitness Centre
01858 445978
Western Avenue
Market Harborough

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Inshape
01507 328955
Garrod House
Louth

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Bodyshapers
01536 515766
10 School Lane
Kettering

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Bellies Hips & Thighs
01752 777935
25 Conway Gardens
Plymouth

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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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