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Boost Your Bench Sidcup

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.

Esporta Health & Fitness Clubs Plc
020 83083900
Sidcup By Passage
Chislehurst

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Take Shape Health & Fitness
020 88522009
17A Brandram Road
London

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David Lloyd Leisure Plc
020 83094900
Baugh Road
Sidcup

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Horizones Health Club
01322 664500
Birchwood Park Golf Centre
Dartford

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Curves For Women
020 82989146
52-54 Bellegrove Road
Welling

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Fitness First Plc
0870 8980625
65-71 Lewisham High Street
London

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S A K S
020 83081456
Baugh Road
Sidcup

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Salon Ii
01689 874884
Sandy Lane
Orpington

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Courts Health Fitness & Leisure
020 83038426
Station Approach South
Welling

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Gordon'S Gymnasium
020 88546273
29A Herbert Road
London

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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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