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Boost Your Bench Staffordshire

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.

Vitality Plus
07970 895975
Woden Road
Wolverhampton

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Gym Aldridge
01922 459410
38 Rookery Lane
Walsall

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Elysium
01902 374222
Rectory Road
Wolverhampton

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Vitos Hairdressing
01922 641123
7 Lower Hall Lane
Walsall

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Palm Springs
01782 832623
223 Newcastle Street
Stoke On Trent

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Motorcise
01782 618866
10 The Midway
Newcastle

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Sportlab Fitness
01922 616048
2 Lower Hall Lane
Walsall

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Health & Fitness Suite
01782 603505
Cauldon Campus
Stoke On Trent

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Esporta Health & Racquets Club
01543 266700
Wall Island
Lichfield

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Motorcise Healthy Living Centres Plc
01782 810888
2 Woodbank Street
Stoke On Trent

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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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