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Boost Your Bench Yorkshire

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.

Gym Jam
01482 868166
St. Nicholas Road
Beverley

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Bodyworks
01977 699333
Warwick House
Pontefract

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One 2 One Health & Fitness
01226 292997
Mcgann House
Barnsley

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Spring Life
01977 550613
1 Savile Road
Castleford

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Silhouette Health Studio & Hairdressing Salon
01226 749302
5-9 King Street
Barnsley

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Minster Health & Fitness Club
01482 864116
Unit 7-11
Beverley

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Image Fitness
01653 696485
7 Market Street
Malton

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New Image Personal Training
01422 836157
1 Paradise Lane
Halifax

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Esporta Health & Fitness Clubs Plc
0113 2030000
Cookridge Lane
Leeds

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Atrium Health & Leisure Club
01765 690406
River View Road
Ripon

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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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