As you breathe, your trunk, which is comprised of your chest, belly, lower back and sides, should inflate like a balloon, expanding outwards. [5] X Research source Your chest will expand towards the ceiling. Make sure your form is correct. You should be laying flat on the bench, eyes looking straight up at the bar. Your chest should push out and your shoulder-blades should be squeezed together. Your feet should remain flat on the floor. There should be a moderate or neutral gap between your hands. Hold the bar with a full grip (in your palms) and straight wrists. If necessary, chalk your hands.
As you lower the bar, keep your shoulder-blades squeezed, elbows in and chest up and out. While you bring the bar down, your elbows will want to expand to a 90 degree angle. Keep your lats (back muscles) tight and your elbows in, at about a 45-75 degree angle from your body. [6] X Research source If you take a breath when the weight has reached the bottom, you will loose stability in your torso.
The gradual exhalation will assist and fuel your muscles as they push the weights up. [8] X Research source
For a more complicated warm up, try ramp-up sets, which involves increasing your weight load as you decrease your repetitions. [11] X Research source This will best prepare your muscles to bench-press your goal weight.
Your shoulders might want to lift as if you were breathing while standing up. It is important that they stay tight and pressed to the seat. By keeping your shoulder-blades tucked in, your shoulders will remain stable.
