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Boost Your Bench Sunderland

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.

Fitness 2000
0191 5641188
Roker Avenue
Sunderland

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Fit Body Fit Mind
0191 5675771
218-219 High Street West
Sunderland

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Olympia Fitness
0191 5658812
56 High Street West
Sunderland

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Mayfair Health Club
0191 5100676
Durham Road
Sunderland

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Premier Health & Fitness Centre
0191 5675353
165-167 Hylton Road
Sunderland

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Total-Health
0191 5655106
17 Beatrice House
Sunderland

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Shapers Toning & Tanning Salon
0191 5641618
188 Chester Road
Sunderland

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Harpers Fitness Clubs
0800 7314862
Crowtree Leisure Centre
Sunderland

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Bodyline
0191 5651111
88 Ryhope Road
Sunderland

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Palm Beach Tanning Studio
0191 5489282
188 Southwick Road
Sunderland

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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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