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Boost Your Bench Wirral

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.

Body Masters
0115 9661033
Newstead Industrial Estate
Nottingham

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Moores Health & Fitness Club
01634 400003
671 Maidstone Road
Rochester

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Next Generation Clubs
01473 717600
11 The Havens
Ipswich

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Park House
0117 9533039
26 Ashton Road
Bristol

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Eternal Youth Ladies Health Beauty
01992 701110
77-81 High Street
Waltham Cross

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Moor Hall
0121 3088030
Moor Hall Hotel
Sutton Coldfield

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King Street Leisure Health Clubs
01670 369654
4 King Street
Blyth

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Better Bodies
0161 3350089
Unit 12 Heaton Mills
Manchester

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Optimum Health & Fitness
01895 621121
91-95 Manor Way
Ruislip

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Kilowen Health & Fitness Club
01787 461206
Kilowen Farm
Halstead

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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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