how many reps to do on bench press?
249099
Train like a bodybuilder: 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.
48169
Take the classic pushup. Most folks opt for some version of 3 sets of 10 reps (or 15 or 20). Or they just do as many pushups as they can.
580968
If you're looking to get bigger: Target a rep range of 6 – 12 reps per set. Aim for 3-5 sets. Rest time between sets should be short, about 60 to 90 seconds.
286348
Start off closer to 3×10 (three sets of ten reps, which is about the same as you were lifting before) and every six to eight weeks, subtract reps and add sets. “The lower-rep range will force your muscles to adapt to the heavier weight,” Dell says. You should aim to have one rep in the tank after each set, she says.
112247
For muscular endurance, do two to three sets of 12 reps or more at 60 to 70 percent of your max. To gain muscle mass (hypertrophy), do three to six sets of six to 12 reps at 70 to 80 percent of your max. For muscular strength, do two to six sets of less than six reps at 80 to 90 percent of your max.
1465030
['Target a rep range of 6 – 12 reps per set.', 'Aim for 3-5 sets.', 'Rest time between sets should be short, about 60 to 90 seconds.']
426133
Typically people do three sets of 12 - 15 reps. However, to build muscle you need to up the weight and lower the reps. So doing even up to 6 sets but only 3–5 reps with heavy weight may be better. And in some cases a single lift at one rep max is sufficient.
567341
Reps and Sets for Strength For muscular endurance, do two to three sets of 12 reps or more at 60 to 70 percent of your max. To gain muscle mass (hypertrophy), do three to six sets of six to 12 reps at 70 to 80 percent of your max.
224329
Take the classic pushup. Most folks opt for some version of 3 sets of 10 reps (or 15 or 20). Or they just do as many pushups as they can. But below, you'll find three easy ways to make this exercise instantly more interesting.
182219
When chasing pure strength, your best bet is to lift heavier loads for 1–6 reps. It's important to build a strong foundation and know how to lift with proper form before you go heavy, so make sure you've been lifting consistently 2–3 times per week for at least six months before working within this rep range.
1254802
Takeaway. Bench presses can be an effective exercise for building up chest, arm, and shoulder muscles. If you're new to the bench press, work with a spotter. They can watch your form and make sure you're lifting the correct weight for your fitness level.
101680
To build muscle, he advises three to five sets and six to 12 reps, with only one to two minutes of rest in between. If you're looking to improve endurance, he says to do two to four sets with 12-20 reps, and 30-60 seconds of rest in between.
1174227
Bench Press Standards and Averages Per ExRx, an untrained 198-pound man should be able to bench press 135 pounds of weight. Here, "untrained" means that this person does not regularly perform the exercise in question or has never performed it, but is capable of executing the lift correctly.
315934
The magic rep range for skinny guys looking to build muscle is 6 to 8 reps. Just like you should be spending 80% of your time doing big, compound lifts. I believe 80% of your sets should be spent working in the 6 to 8 rep range.
600512
Target a rep range of 6 – 12 reps per set. Aim for 3-5 sets. Rest time between sets should be short, about 60 to 90 seconds.
513854
To use this exercise to gain strength, do 4-6 reps of rack pulls per set. If your focus is hypertrophy, higher reps per set are recommended. We advise 6-10 reps if your goal is to build muscle size.
890883
How Much Can the Average Man Bench Press? Statistics show that the average, untrained man should be able to bench press at least 135 pounds. In terms of physical fitness, however, “average” can be a tricky word.