Correct breathing when lifting weights and a Qu. about DB bench press

[Participant]

Hello

I've seen some advice saying to breathe out, for example, on the concentric (upwards) stroke of a bench press, but breath out on the eccentric (as the weight comes back down towards your chest).

Others have said to hold your breath until the majority of the effort has been expended i.e. near the top of the bench press.

When I first started squatting and deadlifting, holding my breath for the effort gave me an immediate thumping headache, presumably due to the extra pressure generated inside my blood system...or something pressure-related anyway.

Now that I breathe steadily out when pulling the weight from the floor and breathe in again when lowering the weight, the head thumping and neck aches have gone, but I'd still like to know how you manage your breathing? Or do you just get as much oxygen as you can and apart from that, do what feels right?



Secondly, as an aside, what is the starting position for a dumbbell bench press rep? Dumbbells up or dumbbells down? Personally, I start with the DBs at chest level and lift without completely locking out, lowering the weight in one motion (without pausing at the top) to my chest slowly, then pausing at chest level before beginning the next rep.

 

[Buffman]

I've never really though much about my breathing =/ as for DB bench press start from the bottom unless you have someone handing you the dumbbells, although you shouldnt really need them to unless shooting for really heavy weight / 1rep maxes.

 

[Jonny L]

I like to breathe in really slowly on the negatives and then as I power the weight up let my breath go quite quickly, just sort of matching the timing of the rep. I find my breathing also helps me control the tempo of the rep.

I'd agree with TheCraig for the DB Bench Press question. Start at the bottom, power up nice and controlled and then very slowly back down. I find I get a better workout if I do not pause at any point of the rep and never lock out.

 

[Morba]

a pause at the end of the negative part of the rep is good :]

 

[semi-pro waster]

I've always gone with the theory of breathing out on the concentric as it meant to be the explosive part of the exercise and by process of elimination you breathe in on the eccentric (while lowering slowly). However that's only if I'm conciously thinking about it, I suspect doing what feels natural will be absolutely fine for you but I'm far from an expert.

 

[Amnesia]

breathe out whilst lifting or applying any force

 

[boxman2000]

breathe out whilst lifting or applying any force

Exactly - I've always been told to be breathing out during the hardest part of the rep (lifting), inhale when finishing the rep.

 

[GSDog]

I usually breathe out on the concentric especially when doing deadlifts and squats. I find taking a deep breath and making a big chest, then slowly breathing out when lifting makes it easier.
I don't like the feeling when holding my breathe and feeling all my veins pop out, I'd love to know what happens to my blood pressure when that happens! It must shoot through the roof.