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Boost Your Bench Walthamstow

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.

Len Sell
020 85203944
43 St. James'S Street
London

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Pumps Gym
020 85208452
282 Forest Road
London

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Peter May
020 85319358
135 Wadham Road
London

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Bodyworks Gym
020 88086580
5 Fountayne Road
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Fitness First Plc
020 88087171
570-592 High Road
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K O Gym
020 82231133
11 Hatherley Mews
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Bannatyne'S Health Club
020 85032266
2 Morrison Avenue
London

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Physicals Health Club
020 85054914
327 High Road
Woodford Green

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Adonis Health & Fitness Club
020 88809039
865 High Road
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Curves Tottenham
020 88089030
Unit 7 2 Somerset Road
London

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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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