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Boost Your Bench Surrey

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.

Tone To The Bone
01252 837070
1 Wharf Road
Camberley

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Grayshott Hall Ltd
01428 602000
Headley Road
Hindhead

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Gym & Tonic Fitness Club
01252 811552
219-221 Aldershot Road
Fleet

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Relaxation Rooms
01483 561110
8 North Street
Guildford

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Curves For Women
01252 870087
72B Pembroke Parade
Yateley

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Spirit Health & Fitness Club
01483 453134
Forte Posthouse Guildford
Guildford

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Lifestyles Health & Leisure Club
01252 795161
Bacon Lane
Farnham

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Wentworth Tennis Health Club
01344 846366
Virginia Water

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Mint Condition Personal Fitness Ltd
01420 590590
The Barn Steyne Farm
Alton

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Curves For Women
01276 600009
3 Green Lane
Camberley

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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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