How to Breathe Correctly While Bench Pressing

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Breathing correctly is one of the most overlooked factors while exercising. During the bench press, having the correct breathing technique will create a solid, tight body which can effectively support weight. As a general guideline, you will breathe in before you unrack the bar, hold your breath as you descend, and exhale as you press the weights up. [1]

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Knowing the Basics

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  1. [2] After you’ve warmed up, done some deep breathing exercises, and are in proper form, take in your initial breath right before you unrack the bar. [3] Alternatively, you may breathe while your arms are descending, but keep in mind your body might lose its tightness. [4]
    • As you breathe, your trunk, which is comprised of your chest, belly, lower back and sides, should inflate like a balloon, expanding outwards. [5] Your chest will expand towards the ceiling.
    • Make sure your form is correct. You should be laying flat on the bench, eyes looking straight up at the bar. Your chest should push out and your shoulder-blades should be squeezed together. Your feet should remain flat on the floor.
    • There should be a moderate or neutral gap between your hands. Hold the bar with a full grip (in your palms) and straight wrists. If necessary, chalk your hands.
  2. As you lower the bar towards your chest, keep holding your breath even as you reach your sticking point. This is the point where the weight feels heaviest and is usually right above your chest.
    • As you lower the bar, keep your shoulder-blades squeezed, elbows in and chest up and out.
    • While you bring the bar down, your elbows will want to expand to a 90 degree angle. Keep your lats (back muscles) tight and your elbows in, at about a 45-75 degree angle from your body. [6]
    • If you take a breath when the weight has reached the bottom, you will loose stability in your torso.
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  3. Right before the bar hits your chest, begin to press up. As you push the bar up, gathering strength from your back muscles, exhale slowly through pursed lips until you’ve reached the top. Keep your throat constricted to maintain some air in your lungs. Once you've reached the top, lock your elbow joints (lockout), and replace the bar on the rack. [7]
    • The gradual exhalation will assist and fuel your muscles as they push the weights up. [8]
  4. [9] If you have more experience, exhale at the top of your press, after you have locked your elbows and move the bar over your shoulders. Some bench-pressers often do multiple reps in the same breath.
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Avoiding Common Mistakes

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  1. [10] Warming up is essential to increasing blood flow and your core temperature, allowing for better breathing and stronger form. A simple warm up routine involves deep breathing exercises and doing practice reps with lighter weights.
    • For a more complicated warm up, try ramp-up sets, which involves increasing your weight load as you decrease your repetitions. [11] This will best prepare your muscles to bench-press your goal weight.
  2. As you breathe, and throughout the exercise, your shoulders and elbows will likely want to drift upwards and outwards. Remember, keep your eyes on the ceiling, your shoulder-blades tight, and elbows tucked in. Your feet should remain grounded on the floor.
    • Your shoulders might want to lift as if you were breathing while standing up. It is important that they stay tight and pressed to the seat. By keeping your shoulder-blades tucked in, your shoulders will remain stable.
  3. In 360 degree breathing, you should feel your ribcage expand as you breathe, and not just your stomach. [12] How you breathe will affect your core control. [13]
  4. Many skilled bench-pressers do many reps in the same breath. If you are a beginner, don't force yourself to do the same. Taking an initial breath will provide the necessary stamina to fuel your press, but it will take careful training to build up your resistance.
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  • Question
    How do I increase my bench press?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer
    The best and fastest results are gained when you increase your weight in small increments. Add only the smallest amount when increasing. When that becomes manageable, increase again.
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  • Question
    How should I breathe when bench pressing?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer
    Exhale on exertion, which is the pushing phase. Many lifters will hold their breath until they reach the maximum push distance. Inhale as you lower the bar.
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  • Question
    How should you breathe when lifting weights?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer
    Exhale on the push, as you move the bar away from your chest, and inhale as you lower the bar.
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      Warnings

      • As with all high-intensity exercise, stay hydrated.
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      • If you are a beginner or are transitioning to heavier weights, enlist the help of a spotter in addition to having a spotting device.
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      • It is common among weightlifters to use the Valsava Maneuver, which involves attempting to exhale against closed airways. Some bench-pressers do so in the 3rd phase, as they press up. However, studies have shown that while there are some potential benefits, it does lead to increased blood pressure, and should be avoided if you have a history of cardiovascular problems, glaucoma, or any burst blood-vessels. [14]
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      References

      1. ↑ http://www.fitstep.com/2/2-how-to-build-muscle/muscle-tips-tricks-articles/articles/nick-nilsson/how-to-breathe-properly-when-training.htm
      2. ↑ Katie Prendergast. Certified Personal Trainer & Nutrition Coach. Expert Interview. 21 February 2022.
      3. ↑ Katie Prendergast. Certified Personal Trainer & Nutrition Coach. Expert Interview. 21 February 2022.
      4. ↑ https://stronglifts.com/bench-press/#Breathing
      5. ↑ https://www.t-nation.com/training/you-dont-know-how-to-breathe
      6. ↑ https://stronglifts.com/bench-press/#Increasing_Your_Bench_Press
      7. ↑ https://stronglifts.com/bench-press/
      8. ↑ https://www.builtlean.com/2013/10/24/bench-press-form/
      9. ↑ Katie Prendergast. Certified Personal Trainer & Nutrition Coach. Expert Interview. 21 February 2022.
      1. ↑ Katie Prendergast. Certified Personal Trainer & Nutrition Coach. Expert Interview. 21 February 2022.
      2. ↑ https://www.t-nation.com/training/most-intelligent-way-to-warm-up
      3. ↑ Katie Prendergast. Certified Personal Trainer & Nutrition Coach. Expert Interview. 21 February 2022.
      4. ↑ http://www.coreexercisesolutions.com/belly-breathing/
      5. ↑ https://breakingmuscle.com/fitness/is-the-valsalva-maneuver-safe-and-effective

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