How Many Bench Presses Should I Do

The lower range is more suited for strength gains the midrange for muscle and strength the upper range for mainly muscle gains on the bench press. The average weight most adult men and women can bench press depends on age fitness level and other factors. Impossible to answer unfortunately but if you stick to 4 6 sets per session of actual bench pressing for powerlifting or powerbuilding then you won t be far wrong.

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How many bench presses should i do. Train like a bodybuilder. So how many times per week should you bench press. For example you can do dumbbell bench press for four sets of six reps or do two sets of 12 reps of dumbbell flyes. If your goal is increasing bench press strength and upper body mass then generally speaking it appears that upping your bench press frequency to 2 3 4 and maybe even 5 times a week can be a.

And you should also be familiar with what i consider to be the optimal volume range for most people which is the total amount of reps you should do for each muscle group per workout and per week. How many bench press sets should you do. The number of reps you should do depends on where you are in your training new experienced coming back from a long layoff and your goals. Most powerlifters will train bench press 2 3 times per week.

To become as strong and as big as your body type will allow do fewer than 8 or 10 reps per set. If you re interested in targeting your biceps and build muscle mass in that area you can do 2 to 6 sets per exercise for no more than 6 reps. Widen your grip a little bit. If you re looking to maximize muscle size target 8 12 reps per set on average and choose multijoint movements like the bench press squat overhead press bent over row and deadlift which recruit more total muscle mass than single joint moves thus allowing you to lift heavier weights.

How many reps should i do. By doing this you can gain sufficient practice with the bench press technique as well as plan different training adaptations strength hypertrophy power on separate workouts. Younger men are typically able to bench press more than older men and men in general. Every week it happens again.

From here the next logical step is to break this optimal amount of volume down in terms of how many sets and reps you should do per exercise each workout. If you bench 3 times a week then 4 5 sets per session is probably enough. The wider your grip the less distance the bar has to travel. After practicing a few of these techniques you should be able to boost your bench press by a minimum of 25 pounds.

How many sets of bench press should you do. Therefore it makes sense that you d want to grip the bar as wide as possible. The easy answer is somewhere between 2 10 depending on your goals.