Summary: Making a decision of how many reps to carry out when working on the bench press is something that requires looking at rep ranges from more than one angle and specifically focusing on hypertrophy, strength gain and endurance.bench press (ad)
Muscle Hypertrophy
To build muscle, consider anything from 6–12 reps to be the most effective range per set. A relatively broad rep range that has been supported by research to maximize muscle gain (with its corresponding TUT and hormonal responses)12. When lifting in this range you have all the weight and volume to hit a good amount of hypertrophically stimulating adaptations.
Strength Development
So, lower rep ranges work better when the goal changes to power rather than size. Performing one to six reps with heavier weights is best for improving strength. This method demands that your muscles and central nervous system are forced to adapt in order to improve, by using a load close to (though not quite at) maximum capacity23.
Endurance Training
Time under tension is only a good thing for muscular endurance, so if that’s the goal then higher rep ranges in like of 12 to even exceed up tiend Vincent Perez/Reps range+++ are appropriate. Training of this sort trains the skeletal muscles to have greater endurance for prolonged activity, and is useful in sports where a high level of stamina is required45.
Conclusion
So, In Short: 10 Reps For Bench Press Strength And Hypertrophy Have Thousands Of Shells But Your Training Should Be As Specific To The Goals You Wish Set!
Hypertrophy: 6-12 Reps.
Strength: Target 1-6 reps.
Endurance — 12-20+ reps
Using the most appropriate rep range for your goal will make sure you are optimizing your training and getting best results in return.
