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Boost Your Bench Southampton

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.

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

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The Exercise Room
023 80636363
81 Bedford Place
Southampton

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Fitness First
08708 988149
366-368 Shirley Road
Southampton

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L A Fitness Plc
023 80778777
Unit A Shirley Retail Park
Southampton

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House Of Eden
023 80779892
366-368 Shirley Road
Southampton

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Gymophobics Southampton Ltd
023 80234411
60 Commercial Road
Southampton

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Fresh Start Fitness For Women
023 80710539
12 East Bargate
Southampton

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Hot Spot
023 80703122
68 Wilton Road
Southampton

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Bitterne Leisure Centre
023 80444395
Dean Road
Southampton

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City Gym
023 80770730
2-10 Park Street
Southampton

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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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