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Boost Your Bench Worcestershire

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.

Missfits Health Club
01384 377434
The Church Hall
Stourbridge

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One On One Fitness Centre
01386 423386
Waterside
Evesham

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Figures Gym
01902 678047
32 Dudley Street
Dudley

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Life Of Leisure
01905 422285
2 Everoak Industrial Estate
Worcester

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The Club
01299 828121
106 Minster Road
Stourport On Severn

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Body Works Fitness Studio
01684 564071
41 Wells Road
Malvern

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Energy
01905 726722
Worcester Trade Park
Worcester

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Missfits Health Club
01384 293961
35-37 Market Street
Kingswinford

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Power Press Gym
01384 233869
Unit 1 Cleveland Street
Dudley

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Evesham Health Services
(013) 864-7285
Evesham Community Hospital
Worcester

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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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