Buzz
Proper breathing is an essential yet often overlooked aspect of training. For the bench press, maintaining correct breathing patterns will help you build a strong and stable body that can efficiently handle the weight. A general approach is to inhale before lifting the bar, hold your breath as you lower the weights, and exhale while pushing the bar upwards.
Steps
Understanding the Fundamentals
Take a breath before you begin. Once you’ve warmed up, performed deep breathing exercises, and ensured proper form, inhale just before you lift the bar. Alternatively, you can breathe as your arms lower, but this may cause your body to lose its tightness.
- As you breathe, your torso—comprising your chest, abdomen, lower back, and sides—should expand outward like a balloon. Your chest will rise towards the ceiling.
- Ensure your form is spot on. You should be flat on the bench, eyes directly above the bar. Your chest should push outward, and your shoulder blades should be pulled together. Keep your feet firmly on the floor.
- Maintain a neutral or moderate gap between your hands. Grip the bar fully with your palms, ensuring your wrists remain straight. If needed, use chalk for extra grip.
Hold your breath as you bring the bar down. Keep your breath held as you lower the bar toward your chest, even as you approach your sticking point—the heaviest part, typically just above your chest.
- As the bar descends, maintain tight shoulder blades, keep your elbows close, and push your chest upward and outward.
- While lowering the bar, your elbows may try to expand to a 90-degree angle. Keep your back muscles (lats) engaged and your elbows tucked in, at a 45-75 degree angle relative to your body.
- If you inhale when the bar reaches the bottom, you risk losing core stability.
Exhale gradually if you're a beginner. Just before the bar touches your chest, begin the upward press. As you push the bar, engage your back muscles and exhale slowly through pursed lips until you reach the top. Keep your throat slightly constricted to retain air in your lungs. Once at the top, lock your elbows, then place the bar back onto the rack.
- Slow exhalation will support and fuel your muscles as they lift the weight.
Exhale at the top if you're more experienced. If you're an experienced lifter, exhale when you reach the top of the press, once your elbows are locked and the bar is over your shoulders. Some lifters prefer to perform multiple reps in a single breath.
Avoiding Common Mistakes
Warm up properly before starting. Warming up is crucial for boosting blood flow and raising your core temperature, leading to better breathing and a more stable form. A basic warm-up involves deep breathing exercises and performing light practice reps.
- For a more thorough warm-up, consider ramp-up sets, which involve progressively increasing the weight while decreasing the reps. This will best prepare your muscles to handle your target bench press weight.
Maintain your form throughout the exercise. As you breathe and move through the bench press, your shoulders and elbows may try to drift upwards and outwards. Focus on keeping your eyes on the ceiling, your shoulder blades tight, and your elbows close. Ensure your feet stay flat on the floor.
- Your shoulders might instinctively rise, as if you were standing up while breathing. It's essential to keep them pressed into the bench. By keeping your shoulder blades squeezed, your shoulders will remain stable and secure.
Focus on breathing into your chest, not your belly. With 360-degree breathing, you should feel your ribcage expand as you inhale, not just your stomach. Your breathing technique will directly impact your core stability and control.
Don't forget to breathe. Many experienced bench pressers perform multiple reps in a single breath. However, as a beginner, don't push yourself to do the same. Taking a full breath at the start will give you the stamina needed to complete the press, but building endurance will require consistent training.
Warnings
- As with any high-intensity workout, make sure to stay hydrated.
- If you're new to weightlifting or increasing the weight, consider having a spotter in addition to using a spotting device for safety.
- Many weightlifters use the Valsalva Maneuver, which involves exhaling against closed airways. Some bench pressers do this in the third phase, as they press the bar up. While this technique may offer some benefits, it can also raise blood pressure and should be avoided if you have a history of cardiovascular issues, glaucoma, or any burst blood vessels.
