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Boost Your Bench Scarborough

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.

Railway Gym
01233 662533
The Old Railway Works
Ashford

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Club Motivation
01204 380083
Higher Bridge Street
Bolton

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Figures Gym
01902 678047
32 Dudley Street
Dudley

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L A Fitness Plc
020 74362881
49 Hallam Street
London

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Riverside Leisure Club
01454 888666
Station Road
Bristol

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Body Pulse
0114 2553575
Unit 9 Meersbrook Works
Sheffield

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L A Fitness Plc
020 84071999
Royal Oak Centre
Purley

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Holmes Place Fitness Uxbridge
01895 270044
Vine Street
Uxbridge

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Cannons Health & Fitness Ltd
01246 272226
Alma Leisure Park
Chesterfield

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Fitness First
0870 8980752
West Street
Crewe

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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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