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Boost Your Bench Sutton

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.

Motorcise Healthy Living Centre
020 86434466
2-4 Mulgrave Road
Sutton

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Total Health Care
020 86417459
2 Ashton Close
Sutton

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Pinks Gym
020 86698241
11 High Street
Carshalton

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Shapers
020 83934464
40 The Broadway
Epsom

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Cannon Health Club Ltd
020 87707858
Peaches Close
Sutton

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Cannons Health Club
020 86426888
Gander Green Lane
Sutton

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Fit Stop Ltd
020 87703535
St Nicholas House
Sutton

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David Lloyd Leisure
020 87863150
David Lloyd Leisure Centre
Sutton

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Pulse Strength & Fitness
020 87739291
Wallington Court
Wallington

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Millbrook Health Care
020 86850569
Unit 2 Batsworth Road
Mitcham

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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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