Bench Press Pregnancy Guidance

Trimester guidance is not set in stone; feel free to fluctuate between options to find what suits you as an athlete today. Each day of pregnancy may be different than the day before and how tomorrow will be. Embrace the opportunity for exploration during this time of growth.

Check out our bench press progression to find additional variations that may suit you best today!

As pregnancy progresses, the lumbar spine increases in its curvature! We accommodate for this increased curve by bringing the feet onto the bench to decrease the stress on the lumbar spine (low back) or by progressing to the incline dumbbell press.


1st Trimester: Barbell Bench Press

2nd Trimester: Dumbbell Bench Press

2nd Trimester: Dumbbell Bench Press + Feet Up

3rd Trimester: Incline Bench Press