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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.

Centre Fitness
01793 497123
3-5 Station Industrial Estate
Swindon

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The Gym Uk
01249 446118
Unit 1 Bumpers Way
Chippenham

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Priory Coach House Ltd
01666 577636
Priory Coach House
Malmesbury

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Route 2 Fitness
01380 738188
1 Hopton Park Industrial Estate
Devizes

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Bodyworks Fitness Studio
01980 625050
25 Abbey Square
Salisbury

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Salto Fitness
01264 338777
Charlton Road
Andover

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Women'S Workout
01249 444242
Foghamshire
Chippenham

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Genesis Lifestyle Centre
01793 511422
19 Fleet Street
Swindon

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The Pink Gym
08452 269906
Avebury House
Swindon

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Retreat Day Spa
01747 873174
Red House Farm
Salisbury

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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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