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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.

David Lloyd Leisure Plc
01483 722113
Westfield Avenue
Woking

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Loft Health & Fitness
01483 268908
Old Mill House
Cranleigh

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Tone To The Bone
01252 837070
1 Wharf Road
Camberley

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Nuffield Health Fitness & Wellbeing Centre
+44 01252 747500
Weybourne Road, Farnham, Surrey
Farnham

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Curves For Women
01276 600009
3 Green Lane
Camberley

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Esporta
01483 540250
Railton Road
Guildford

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The Club
(014) 202-2003
Blacknest Road
Alton

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Aldershot Garrison Sports Centre
01252 347724
Rawlinson Road
Aldershot

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Curves For Women
01252 373738
Chartwell House
Farnborough

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Jobeki Leisure Ltd
01252 515515
32 Princes Mead
Farnborough

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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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