Correct Breathing for Stronger Lifting
Do you ever wonder while you are lifting weights, when to exhale? Is it when pulling or pushing? Well, it can be both. It depends on which muscle group you are targeting and which aspect of the muscle’s contraction you are in. There are three types of muscle contractions: concentric, eccentric, and isometric. An isometric contraction is when there is no muscle fiber movement. For example, many yoga positions are isometric contractions. Holding a plank position is an isometric contraction for numerous muscles. The concentric contraction is when the muscle fibers are shortening, while the eccentric is the reciprocal and the fibers are elongating. In this dynamic movement, you will want to exhale on the concentric contraction of the muscle group you are targeting and conversely, inhale on the eccentric. In using a chest press for our example, which utilizes the pectoralis major (pecs), one would inhale lowering the bar to the chest because the pecs’ muscle fibers are elongating (eccentric) and exhale as you push the bar away from the body which contracts or shortens (concentric) the muscle fibers in this muscle group. If we are using the seated row as an example of the opposing muscle group exercise utilizing the latissimus dorsi (lats), then one would exhale while pulling the weight towards the body shortening the lats’ fibers and inhale when eccentrically releasing the weight away from the body.
So to sum it up, exhale when you’re doing the work part of the movement and inhale for the non-work part of the movement. If you are ever questioning which muscle group your exercise is targeting or if it is a pushing or pulling exercise, please do not hesitate to ask any one of our training staff. We love to educate.