What are the breathing methods for barbell bench press?

Barbell bench press is one of the sports that many bodybuilders like in life. In the gym, we often see many fitness experts playing with barbells. Different methods and postures of barbell bench press can produce different effects. We exercise to enhance the body's resistance and to exercise strength and beauty. However, when lifting barbells, there are many precautions, especially to make good breathing adjustments. So what are the breathing methods for barbell bench press!

Bench press breathing method, dumbbell barbell bench press breathing technique

Many people ask how to breathe correctly when doing bench press?

Some people say that you should exhale when pushing up and inhale when pushing down, some people say that you should inhale when pushing up and exhale when pushing down, and some people say that you can breathe once for each push-up, or push-up 2 or 3 times with one breath?

Who is right after all?

The answer is: both are correct, but different situations require different breathing methods.

Not just bench press, let's take a look at the mystery behind it!

Breathing techniques are important. It is also the most easily overlooked. Accurate breathing method can exert greater power, help focus on completing the movement, make the movement coordinated and rhythmic, and prevent injuries. Improper breathing techniques may cause fainting, cerebral congestion, shock, and more serious conditions.

Here are some common breathing training methods we would like to introduce:

1. Synchronized breathing method

Take a breath each time you do an action, and breathing is completed during the action. There are two types of breathing methods commonly used in synchronous breathing:

1. Inhale when the muscles contract forcefully, and exhale when they stretch and return to their original position.

Breathe in quickly when your muscles contract and breathe out slowly when your muscles stretch. This breathing method is the opposite of the previous one. The inhalation is quick and forceful, and the exhalation is slow and deep. It is generally used when the load is light and for concessional exercises. This method emphasizes concentration of mind.

2. Exhale when the muscles contract forcefully, and inhale when they stretch and return to their original position.

This is the most commonly used method of bench press training!

When your muscles contract, hold your breath for a moment and exhale quickly; when your muscles stretch, inhale slowly. This breathing method is generally used when the load is heavy, when performing exercises in the supine position, or when the shoulder straps and chest and abdomen need to be fixed. For example, it is used when doing movements such as "seated press", "bench press", and "leg press". When doing chest exercises, in order to achieve the requirement of keeping the chest up and shoulders down as much as possible, you are allowed to take deep breaths, such as the "lying bird", but the breath holding time must be short and the exhalation should be in the form of an exhalation.

These are two opposite breathing methods. In the past few decades of practice. Many experts have discussed this. But these two breathing methods. They all have one common requirement, which is to avoid holding your breath for a long time while exerting force.

Many people fail to adjust their breathing correctly when doing barbell press, which causes bad effects. Barbell bench press is a simple exercise. Different methods can achieve different results. When doing functional training, do not do it all at once. During the exercise, ensure balanced breathing.