Breathing Techniques for Bench Pressing Heavier Weights

When attempting to bench press heavier weights, proper breathing techniques can significantly enhance your performance, stability, and protection against muscle strain. This guide provides a detailed breakdown of how to breathe effectively during a bench press, covering initialization, holding breath during key phases, and proper exhalation techniques.

Part 1: Knowing the Basics

Before you start the bench press, ensure you have completed any necessary warm-up, including deep breathing exercises, and are in the appropriate position on the bench. This section outlines the specific breathing techniques to adopt during the bench press.

Step 1: Inhale Before You Begin

Take a deep breath right before unsnagging the barbell from the rack. Picture your trunk, comprising your chest, belly, lower back, and sides, expanding like a balloon as you inhale. Your chest should also expand towards the ceiling. Check that your body form is correct: lie flat on the bench with your eyes looking straight up at the bar, your chest pushed out, and your shoulder-blades squeezed together. Your feet should remain grounded on the floor. Hold the bar with a full grip in your palms and straight wrists, and chalk your hands if necessary.

Step 2: Hold Your Breath as You Lower the Bar

Keep holding your breath as you lower the bar to your chest. Maintain your form by squeezing your shoulder-blades, keeping your elbows inward, and maintaining an upward chest position. Your elbows should be at a 45-75 degree angle from your body, and keep your lats (back muscles) tight. If you breathe in at the bottom of the lift, you'll risk losing stability in your torso.

Step 3: Try Gradual Exhalation if You Are a Beginner

Start exhaling slowly through pursed lips as the bar nears the top of your chest. Continue the exhalation while pulling with your back muscles and pushing up the bar. Keep your throat constricted to maintain some air in your lungs. Lock your elbow joints and replace the bar on the rack once you've reached the top of the press.

Step 4: Breathe Out at the End if You Are More Advanced

If you have more experience, exhale fully at the top of your press after locking your elbows and moving the bar over your shoulders. Some lifters may continue to breathe multiple reps within the same breath; however, as a beginner, take your time to ensure correct form and breathing.

Part 2: Avoiding Common Mistakes

To ensure a successful bench press, avoid these common mistakes:

Step 1: Warm-Up Before You Begin

Warming up is crucial for increasing blood flow and core temperature, allowing for better breathing and stronger form. A simple warm-up routine might include deep breathing exercises and practicing with lighter weights. For a more advanced warm-up, try ramp-up sets, where you increase your weight while decreasing your repetition counts.

Step 2: Keep Your Form Throughout the Exercise

As you breathe and perform the lift, your shoulders and elbows may naturally drift upwards and outwards. Always keep your eyes on the ceiling, your shoulder-blades tight, and your elbows tucked in. Keep your feet grounded to help maintain stability.

Step 3: Breathe Correctly—Into Your Chest Not Your Belly

One common mistake is breathing into the belly, rather than the chest. In 360-degree breathing, you should feel your ribcage expand rather than just your stomach. This can help with core control and stability.

Step 4: Don't Forget to Breathe

Many skilled lifters can perform multiple reps with the same breath. If you are a beginner, start with taking a deep breath to provide necessary stamina. Gradually build up your resistance and breath-holding capacity through practice.

Key Takeaways:

Breathe correctly: Focus on chest breathing to maintain core control and stability. Warm up properly: Include deep breathing exercises and ramp-up sets to prepare your muscles. Follow form: Keep your shoulder-blades tight and elbows tucked in for proper alignment.

By implementing these breathing techniques and avoiding common mistakes, you can improve your bench press performance, achieve better stability, and protect your muscles from unnecessary strain.