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Boost Your Bench Westminster

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.

Lotte Berk Studio
020 77368905
The Lansdowne Club
London

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Educo Gym
020 76375855
The Basement
London

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The Third Space
020 74397333
13 Sherwood Street
London

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L A Fitness Plc
020 72338444
Stag Place
London

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Fitness Exchange
020 74369266
179A Tottenham Court Road
London

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Be-Health Chinese Medical Centre
020 7734 6666
79 Dean Street
London

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Fitness First Plc
0870 8980600
Ground Floor Berkeley Square House
London

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Holmes Place Health Clubs
020 73959595
Shell Mex House
London

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L A Fitness Plc
020 73795606
Le Meridien Waldorf
London

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Holmes Place Marylebone
020 72999595
Bulstrode Place
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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