Barbell Bench Press

Dumbbell Bench Press

Barbell Bench Press: Feet on Bench + Ball Squeeze

Better for 2nd or 3rd Trimester to help release the tension in the low back. Squeeze the ball as you press and exhale.

Barbell Bench Press: Feet Up

Single Arm Bench Press

Inclined Bench Press


Bench Press Progression:

  1. Floor Press (Press, Alternating, Single Arm)

  2. Dumbbell Bench Press (Two Arms, Alternating, Single Arm)

  3. Barbell Bench Press

Bench Press Considerations for Pregnancy: If lying on your back becomes uncomfortable, modify the movement to inclined bench press with dumbbells.

Babywearing Option:  Front carry for dumbbell bench press would work.  Incline bench press would be a great sub if you are front carrying, as well.  Another option would be to use your baby as the weight, and floor press your baby.

Points of Performance:

1. Lower the weight with control, inhaling as you lower.

2. Exhale as you press the weight up, remembering to lift the pelvic floor and focus on keeping the ribs down. 

3.  During flat bench press, focus on pressing through the heels, and activating the legs and core as you move the weight.

4.  If you cannot stop flaring your ribs as you press, go down in weight or rest before resuming the set.