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Boost Your Bench Swansea

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.

Bray'S Powerhouse
01792 411050
20 Banwell Street
Swansea

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Bunnies
01792 456556
57 Mansel Street
Swansea

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Quadrun Health & Fitness Centre
01792 587587
Unit 13 Cwmdu Industrial Estate
Swansea

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Park Lane Health Club
01792 648195
197 High Street
Swansea

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Esporta Glamorgan Health & Racket Club
01792 324200
Neath

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Life Health & Fitness
01792 547777
Castell Close
Swansea

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Burns Fitness Spa
01792 459282
35 Mariner Street
Swansea

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Curves
01792 460427
5 Mansel Street
Swansea

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City Of Swansea Gymnastic Club
01792 578774
Abergelli Road
Swansea

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Esporta Health & Fitness Clubs Plc
01792 324100
Neath

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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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