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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.

Esporta Health & Fitness Clubs Plc
01344 382380
Nine Mile Ride
Bracknell

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Equilibrium Pilates & Yoga Studio
0121 3234663
Pole Position
Sutton Coldfield

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Rivers Health & Fitness Club
0118 9424130
Scours Lane
Reading

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Fitness First Plc
0870 8980727
Dewsbury Road
Wakefield

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Living Well Health Clubs
0114 2525566
Victoria Quays
Sheffield

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Fusion
020 77407500
2 Lloyds Wharf
London

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Fitness First Clubs Ltd
01225 787170
5-10 James St West
Bath

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1St Class
01925 234942
66-70 Liverpool Road
Warrington

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Living Well Health Clubs
01793 410937
Great Western Way
Swindon

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Fitness Express
01553 670991
Knights Hill Hotel Knights Hill Village
King'S Lynn

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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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