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Boost Your Bench Southall

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.

Jealous Health Club Group
020 88936882
8 Windmill Avenue
Southall

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Dragons Health Club
020 88415611
Rowdell Road
Northolt

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Physique 2000 Ltd
020 88410800
516A Victoria Road
Ruislip

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Golds Gym
020 85723131
29-31 Lampton Road
Hounslow

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Harpers
020 89983241
Ruislip Road East
London

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Olympian Fitness
020 88483932
Chailey House
Hayes

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Rosemary Colney
01895 460766
Hayes
Programs & Services
In 1986 Rosemary Discovered A Low-Fat Diet Plan, Which Transformed Her Body In A Way She Had Never Been Able To Achieve With Previous Diets. Rosemary Put Her Experiences Down On Paper And The Result Was Her Hip And Thigh Diet, Which Was Published

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Eden Fitness
020 87995740
50 Uxbridge Road
London

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Tardis Gymnasium
01895 622458
24 Sidmouth Drive
Ruislip

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Blitz Gym
020 88645563
324 Eastcote Lane
Harrow

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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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