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Boost Your Bench Wiltshire

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.

Focus On Fitness
01666 822615
Stainsbridge Mill
Malmesbury

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The Pink Gym
08452 269906
Avebury House
Swindon

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Peak Physique Gym
01793 611808
Greenbridge Road
Swindon

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Peak Health & Fitness Club
01264 392239
Greycroft House
Andover

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L A Fitness Plc
01722 321808
Summerlock Approach
Salisbury

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Fitness By Design Ltd
01747 835180
Unit 19 Old Market Centre
Gillingham

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Retreat Day Spa
01747 873174
Red House Farm
Salisbury

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Centre Fitness
01793 497123
3-5 Station Industrial Estate
Swindon

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Women'S Workout
01249 444242
Foghamshire
Chippenham

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Prettyfit
01264 366977
Unit 67 Westmarch Business Centre
Andover

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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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