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Boost Your Bench Suffolk

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.

Fit Club
01379 652225
Unit 6 Hopper Way
Diss

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Health Management Ltd
01394 277007
47 Cobbold Road
Felixstowe

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Body Concept
01842 755220
11 Roman Way
Thetford

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Next Generation Clubs
01473 717600
11 The Havens
Ipswich

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Clarice House
01473 464658
Bramford Road
Ipswich

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Oaks Fitness
01473 219735
45-47 Upper Orwell Street
Ipswich

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The Toning Studio
01986 875007
3 London Road
Halesworth

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Needham Gym & Fitness
01449 723441
30 High Street
Ipswich

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Fitness First Plc
0870 8988124
6 Russell Road
Ipswich

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Clarice House Bury St Edmunds Ltd
01284 705550
Horringer Court
Bury St Edmunds

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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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