How should you breathe when bench pressing? This is a common question among weightlifters and beginners alike. Proper breathing technique during the bench press can significantly impact your performance, strength, and overall safety. Understanding the correct breathing mechanics can help you maximize your lift and reduce the risk of injury.
The bench press is a compound exercise that primarily targets the chest, shoulders, and triceps. It requires a strong core and proper breathing to ensure you can lift the maximum weight safely. Here’s a step-by-step guide on how to breathe when bench pressing:
1. Set up your position: Begin by lying on the bench with your feet flat on the ground, knees bent, and your back arched slightly. Grip the barbell with a shoulder-width or slightly wider than shoulder-width grip.
2. Inhale deeply: Before starting the lift, take a deep breath into your lungs. This will help you maintain a stable core and provide the necessary oxygen for your muscles during the exertion.
3. Exhale on the exertion phase: As you push the barbell up, exhale forcefully. This is known as the “exhalation against resistance” technique. By exhaling during the exertion phase, you create a vacuum in your chest cavity, which helps to stabilize your core and increases pressure against the barbell, allowing for a more forceful lift.
4. Inhale on the eccentric phase: Once the barbell is in the locked-out position, inhale slowly as you lower the barbell back down. This helps to reset your breathing and prepare for the next repetition.
5. Maintain a stable core: Throughout the entire movement, keep your core engaged and stable. This means not holding your breath or tensing your abs too much, as this can restrict blood flow and oxygen to your muscles.
6. Avoid shallow breathing: It’s important to breathe deeply and consistently throughout the entire exercise. Shallow breathing can lead to decreased performance and increased risk of injury.
By following these breathing guidelines, you can improve your bench press performance and reduce the risk of injury. Remember, proper breathing is just one aspect of mastering the bench press. Be sure to warm up properly, use the correct form, and gradually increase the weight to avoid overexertion.
In conclusion, the key to breathing during the bench press is to inhale deeply before the lift, exhale forcefully during the exertion phase, and inhale slowly during the eccentric phase. By focusing on your breathing technique, you’ll be well on your way to a stronger, safer bench press.
