How to Perfect Your Bench Press Routine When creating a bench press routine, there are several factors that you need to take into consideration such as rep ranges, weight progression and recovery. I dive deep in this post where I break down the idea of 5–10 reps at half your bodyweight over numerous sets.bench press (ad)
Range and Weight
5 to 10 Reps: The type of rep range that is aimed at hypertrophy and strength gains. Given how new to the pressing scene that information implies for many lifters, starting by attacking half your body weight is a pretty safe range; most of us should be able to manage it (12).
Progressive Overload- Adding 10 to 15 percent more load for each and every set is a smart way. This way you muscles are always pushed to the limits (which is needed when it comes to growth and strength). You want to monitor how your body reacts to these increases and make adjustments here25.
Set Structure
Three Sets: Three sets provides a good volume without taking you to extreme fatigue. This one is often touted as the “best in class” for keeping you fresh enough between sets and still really hitting a muscle hard so it adapts20.
Rest Intervals: Resting for 1 to 2 minutes between sets is good. This aids in muscular recovery and gets you ready for the next round, especially when lifting heavier weights as in subsequent rounds15.
Final Heavy Set
Heavy final set — choosing a heavier weight for just one last three-rep AND finally going all the way to failure. It also targets absolute strength work which is essential to increasing your bench press numbers overall23.
So to sum it all up, this is how the above approach ties into utilizing effective rep ranges and progressively overloading using a structured set with an appropriate amount of rest. Abiding by these principles will allow you to make the most out of your bench press training and get better results.
