March 2, 2026, 3:32 pm | Read time: 4 minutes
The bench press is one of the classics among fitness enthusiasts due to its effectiveness and simplicity. Countless articles and studies therefore focus on the correct technique and effectiveness for the muscles involved, which include the chest muscles as well as the shoulder and triceps muscles. However, one important aspect is often overlooked: breathing. Trainer and FITBOOK expert Alina Bock explains why breathing is so important for the bench press and how it works properly.
A controlled and conscious breathing technique can not only increase performance but also prevent injuries and contribute to greater stability during the lift. But how does correct breathing work during the bench press?
Overview
Holding Your Breath Leads to Dangerous Blood Pressure Spikes
High loads during strength training, especially during basic exercises such as deadlifts, bench presses, or squats, can cause blood pressure to skyrocket. One breathing technique that many people often use unconsciously during such strength exercises is holding their breath. Experts call this the Valsalva maneuver. It involves increasing the air pressure in the chest—a technique that fitness athletes, especially beginners, often use unintentionally. However, this is not recommended, as it often leads to dangerous spikes in blood pressure.
A 1995 study compared the effect of holding your breath with slowly exhaling air during the concentric phase of the exercise.1 In this case, the concentric phase was the lifting of the barbell during the bench press. The blood pressure of the study participants who held their breath during the concentric phase at 100 percent of the maximum weight of the exercise was 311 to 284 on average. The highest blood pressure measured when holding their breath was 370 to 360. In comparison, the average blood pressure when exhaling during the concentric phase of the exercise and at the same weight was 198 to 175 on average. Slow exhalation during the active phase of the exercise, therefore, led to a significantly safer workout with a lower risk of dangerous blood pressure spikes.
Holding Your Breath Can Lead to Damage
Holding your breath during the bench press can also increase the pressure in the abdomen. This can lead to the pelvic floor muscles being overloaded and damaged if this method is used continuously. This can subsequently lead to pelvic floor problems, such as incontinence. Here too, breathing out slowly can regulate the pressure in the abdominal cavity and thus prevent injuries and subsequent problems.
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Breathing Correctly When Bench Pressing
To avoid injuries and strive for high performance, it is advisable to breathe deeply during the eccentric phase—i.e., when lowering the weight. During the concentric phase—i.e., when lifting the weight—you should exhale slowly through your mouth. This allows you to regulate the pressure in your chest and abdomen as well as your blood pressure.
Controlled breathing also ensures that the muscles are supplied with oxygen. This supports bench press training in terms of higher repetition numbers and increased performance in relation to the maximum weight pressed.
Exhaling During the Concentric Phase Increases Stability
Another advantage of exhaling during the load phase is improved stability. Slow and controlled exhalation through the mouth leads to activation of the pelvic floor muscles and a reduction in intrathoracic (chest) and intra-abdominal (abdominal) pressure. The regulation of pressure in the chest and abdomen subsequently leads to stabilization of the spine during the exercise.