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Boost Your Bench Weymouth

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.

Bodycheck Health & Fitness Club
01457 853017
Victoria Street
Glossop

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Bannatynes Hotel & Health Club
01623 641337
Briar Lane
Mansfield

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Olympian Fitness
020 88483932
Chailey House
Hayes

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Adonis Health & Fitness Club
020 88809039
865 High Road
London

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Curves For Women Ashington
01670 521111
38 Woodhorn Road
Ashington

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Living Well Health Clubs
01923 210247
Elton Way
Watford

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Spirit Health & Fitness Club
0118 9753603
500 Basingstoke Road
Reading

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L Lady Leisure Club
01642 251415
Unit 10 Forbes Building
Middlesbrough

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Cupid'S Health Club
0161 7948877
13-17 Sutherland Street
Manchester

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Fitness At The Felbridge
01342 410986
London Road
East Grinstead

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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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