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Boost Your Bench Swindon

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.

Centre Fitness
01793 497123
3-5 Station Industrial Estate
Swindon

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Genesis Lifestyle Centre
01793 511422
19 Fleet Street
Swindon

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Peak Physique Gym
01793 611808
Greenbridge Road
Swindon

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Cannons Health & Fitness Ltd
01793 422211
Unit 22 Greenbridge Retail Park
Swindon

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The Pink Gym
08452 269906
Avebury House
Swindon

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St Tropez
01793 495905
137 Victoria Road
Swindon

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Curves
01793 698400
Crombey Street
Swindon

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Body Clinic
01793 485533
Chelmsford Road
Swindon

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Spirit Health Club
01793 817111
Holiday Inn Swindon
Swindon

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Living Well Health Clubs
01793 410937
Great Western Way
Swindon

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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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