Question

Sally is now 16 weeks pregnant. She had been doing flat bench press with the barbell. She comes to you because she says she has been feeling lightheaded when doing flat barbell bench press. What modification should she make to her program now that she is in her fourth month of pregnancy

Answer 1

Answer:

Sally should be made aware of the ninja roll techniques to get up and get down. If the issue persists then an inclined bench press should be made available instead of a flat bench press. The weight should be reduced by up to 70%.

Explanation:

During pregnancy, the weight lifted by the pregnant women should be reduced to decrease the excessive strain it can impart on the muscles. Various experts suggest a 70% reduction in the 1RM loading and focus on the endurance of the muscles rather than increasing the muscle mass.

During the second trimester of the pregnancy, the ninja roll technique is used whenever getting up or laying down. The ninja roll helps to reduce the strain on the back. As fetal development progresses, laying down on the bench or the floor will become uncomfortable and the person can switch to an elevated position. If the feeling of dizziness, lightheadedness, or seeing spots are recuring, then an inclined press should be used instead of the flat bench press. This helps to reduce the strain on the backbone.  The inclined bench press also limits abdominal coning and improves the comfortability of the mother.

Learn more about exercising during pregnancy here:

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