Bench Press – Everything You Need To Know – All Your Questions Answered
I have compiled a list of questions and answers relating to bench press technique, benefits, programming and more.
I am gradually working through all of the questions in detail, one by one. If there is a particular question you would like answered sooner, please let me know and I will prioritize it.
In the meantime, here are some quick answers to some of the most frequently asked questions:
What are the benefits of doing bench press?
The bench press is a great exercise for building strength and muscle in the upper body, specifically the chest, shoulders and triceps. It can also help to improve your pressing power and explosiveness, while also improving the following:
Larger Pec Major & Pec Minor Development – The pecs are the largest muscles in the chest, so it stands to reason that they will be the most developed with regular bench pressing.
Stronger & Tighter Lats – The lats are the largest muscles in the back, and they play a big role in stabilizing the shoulder girdle. Bench pressing with a wider grip will help to develop them further.
Increased Anterior Deltoid Size & Strength – The anterior (front) deltoid is responsible for shoulder extension, which is the main movement in the bench press. Therefore, it will be one of the most developed muscles with regular bench pressing.
Improved Posture – The bench press is a great exercise for improving posture. It helps to strengthen the muscles around the shoulders and chest, which helps to pull the shoulders back and improve posture.
Improved Triceps Function & Growth – The triceps are the muscles on the back of the upper arm. They are responsible for extending the elbow, which is the main movement in the bench press. Therefore, they will be one of the most developed muscles with regular bench pressing.
Greater Overall Upper Body Strength – The bench press is a great exercise for developing overall upper body strength. It helps to develop the muscles around the chest, shoulders and triceps, which are all key areas for upper body strength.
Built for Progress – The bench press is a great exercise for building strength and muscle. It is a compound exercise, which means it works multiple muscles at the same time. It is also an exercise that can be progressed over time, by adding weight, reps or sets.
Stronger Pec Minor – The pec minor is a small muscle that sits under the pec major. It is responsible for stabilizing the shoulder girdle and helping to move the shoulder blades. Bench pressing with a narrower grip will help to develop it further.
Improved Serratus Anterior – The serratus anterior is a muscle that attaches to the side of the rib cage and helps to move the shoulder blades. It is often underdeveloped in people, but the bench press can help to develop it further.
How much can the average man bench press?
This is a difficult question to answer, as there are so many factors that can affect it, such as:
Age – Younger people will usually be able to bench press more than older people.
Weight – Heavier people will usually be able to bench press more than lighter people.
Training Experience – People who have been training for longer will usually be able to bench press more than those who have only just started.
Genetics – Some people are simply born with the genetics that allows them to bench press more than others.
Height – Taller people will usually be able to bench press more than shorter people.
Therefore, it is hard to give a definitive answer to this question. However, according to the Guinness World Records, the heaviest bench press is 401.5 kg (885 lb).
According to the American Council on Exercise, the average man can bench press around 135-175 pounds.
An average man in their 30s should be able to bench press around 185-195 pounds, which also means being able to bench press their body weight and more.
How much weight should I bench press?
The amount of weight you should bench press depends on your goals.
If your goal is to build muscle, then you should lift heavier weights for fewer reps. If your goal is to build strength, then you should lift lighter weights for more reps.
Generally speaking, men should be lifting weights that are around 80% of their one-rep max (the heaviest weight you can lift for one rep).
Women should be lifting weights that are around 60% of their one-rep max.
If you’re a beginner, then it’s best to start light and gradually increase the weight over time. Once you get more experienced, you can start increasing the weight more quickly.
As a general guide, men should be bench pressing:
- 45-65 pounds (20-30 kg) if they’re beginners
- 75-85 pounds (35-40 kg) if they’re intermediate
- 95-105 pounds (45-50 kg) if they’re advanced
Women should be bench pressing:
- 25-35 pounds (10-15 kg) if they’re beginners
- 45-55 pounds (20-25 kg) if they’re intermediate
- 65-75 pounds (30-35 kg) if they’re advanced
Does the bench press build muscle?
The bench press is a great exercise for building muscle. It is a compound exercise, which means it works multiple muscles at the same time. It is also an exercise that can be progressed over time, by adding weight, reps or sets.
The bench press will primarily target the muscles of the chest, shoulders and triceps. However, it will also work the muscles of the back, core and legs to a lesser extent.
If you’re looking to build muscle, then you should be lifting heavier weights for fewer reps. A good rep range to aim for is 4-6 reps.
It won’t happen overnight, but with consistency and dedication, you will see muscle mass and strength.
Make sure you maintain a healthy diet and get enough rest, as these are both essential for muscle growth.
What happens if I bench press every day?
If you bench press every day, you will eventually overtrain and your body will not be able to recover. This can lead to injuries, a decrease in performance and a loss of muscle mass.
It’s important to give your body time to recover after a workout. This means allowing at least 48 hours between workouts and getting plenty of sleep and rest.
If you’re just starting out, it’s best to only bench press 3 times per week. As you get more experienced, you can increase this to 4-5 times per week.
If you find that you’re not making any progress, or you’re starting to feel burnt out, then take a break from bench pressing for a week or two. This will allow your body to recover and come back stronger.
In conclusion, the amount of weight you should bench press depends on your goals. If you’re looking to build muscle, then you should lift heavier weights for fewer reps. If you’re looking to build strength, then you should lift lighter weights for more reps.
Should I still workout my chest if it is sore?
If you’re wondering whether or not you should still workout your chest even if it’s sore, the answer is generally…it depends on how sore it feels.
Soreness is usually just a sign that your muscles are adapting to the new stimulus (ie. the previous chest workout). If the soreness isn’t too severe then you could do a lighter session or concentrate on stretching the area in question as it may relieve some of the soreness.
However, if the soreness is severe or persists for more than a few days, then it’s probably best to take a break from working out your chest. If the soreness impedes your range of motion or you don’t feel like you will be able to get a good workout in, then it’s not worth pushing through the discomfort and you might risk injuring yourself.
So, if in doubt, just take a break and as ever, listen to your body and make the decision that’s best for you.
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Does bench press make your arms bigger?
The bench press is a great exercise for building muscle in the arms. With that said, the bench press will help to build muscle in the arms, shoulders and chest.
However, If you’re looking to make your arms bigger, then you should focus on increasing the weight and reps that you’re bench pressing.
In addition to the bench press, there are other exercises that can help to build muscle in the arms. These include bicep curls, tricep extensions and pull-ups.
When it comes to building muscle, diet is also important. Make sure you’re eating enough calories and protein to support muscle growth.
Why are dips harder than push ups?
There are a couple of reasons that dips might be considered more difficult than pushups. First, when doing dips, your body is supporting more of your weight since your feet are not on the ground.
Second, the range of motion for dips is greater than for pushups, meaning that you have to lower yourself further down in order to complete the exercise.
Finally, the triceps muscle group is used more during dips than during pushups, so you may feel more fatigue in your arms when doing dips. Ultimately, the difficulty of these two exercises comes down to personal preference and fitness level.
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How many times a week should I bench press?
As a general rule, you could bench press 2-3 times per week. However, if you’re just starting out, it’s best to only bench press once per week, providing your body is recovered from the previous session.
If you are new to bench press, you may find you get a case of DOMS (delayed onset muscle soreness). This is normal and will subside after a few days.
As you get more experienced, you can increase the frequency to 2-3 times per week. Just make sure you’re allowing enough time for recovery between sessions.
If you’re still feeling sore from your last session, then it’s best to take a day or two off. Getting adequate rest and recovery is just as important as the workout itself.
If you find that you’re not making any progress, or you’re starting to feel burnt out, then take a break from bench pressing for a week or two. This will allow your body to recover and come back stronger.
How many reps should I do on bench press?
The number of reps you do on bench press will depend on your goals.
If you’re looking to build muscle, then you should be lifting heavier weights for fewer reps. A good rep range to aim for is 4-6 reps.
If you’re looking to build strength, then you should be lifting lighter weights for more reps. A good rep range to aim for is 8-12 reps.
It’s important to note that the number of reps you do is not as important as the quality of your reps. Make sure you’re using a weight that challenges you and that you’re performing each rep with good form.
Can you build a big chest by only doing dips?
It is possible to build a big chest by only doing dips, but it may not be the most effective method.
Dips are a great exercise for the chest, but they should be done in conjunction with other exercises that target the chest, such as the bench press.
As there are three sections to the pec muscle, it is important to work all three sections in order to build a well-rounded chest.
Therefore, doing dips alone may not be the best way to achieve this goal. However, if you are looking to specifically target the lower pecs, then doing dips may be a good option for you…by including other exercises in your routine, you will be able to better target all of the muscles in the chest and build a bigger, more muscular chest.
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Is bench press good for abs?
The bench press is a great exercise for building muscle in the arms and shoulders, but it’s not necessarily the best exercise for abs.
If you’re looking to build muscle in your abs, then you should focus on exercises that target the abs specifically. These include sit-ups, crunches and leg raises.
In addition to exercise, diet is also important for building muscle in the abs. Make sure you’re eating enough calories and protein to support muscle growth.
Why is my bench press uneven?
There are a few reasons why your bench press might be uneven. First, it could be due to muscle imbalances. If you have stronger muscles on one side of your body, they will tend to take over during exercises like the bench press, which can cause the weight to be lifted unevenly.
Second, your form could be causing unevenness. If you are bench pressing with a narrow grip, for example, your triceps will have to work harder on one side to keep the bar stable.
This can cause the bar to drift to one side or the other, resulting in an uneven press.
Finally, it could simply be that you are stronger on one side than the other. This is not necessarily a bad thing, but it can make your bench press appear uneven.
If you are concerned about your form or strength imbalances, speak to a certified personal trainer or coach who can help you correct them.
If you wanted to read the blog post to this, then click on the link here.
Do I need to touch chest on bench press?
There is no right or wrong answer to this question. Some people prefer to touch their chest on bench press, while others don’t.
If you touch your chest when lowering the bar on the bench press, then it’s important to ensure that you’re using good form. Make sure you lower the barbell under control and that you’re not bouncing it off your chest.
If you don’t touch your chest on the bench press, then you’re likely using a lighter weight. This is perfectly fine, as long as you’re still challenging yourself.
Ultimately, it’s up to you whether or not you touch your chest on bench press. Experiment with both techniques and see which one works better for you.
Why are my biceps sore after chest flyes?
There are a few reasons why your biceps might be sore after doing chest flies. One reason could be that you’re using too much weight and your form is suffering as a result.
Another possibility is that you have weak rotator cuff muscles, which can cause the biceps to work overtime to stabilise the shoulder joint. It’s also possible that you have a pre-existing condition like bicipital tenosynovitis, which is an inflammation of the tendon that connects the biceps muscle to the shoulder.
Going too deep with the weight (behind your torso) or having your arms completely straight can cause hyperextension of the bicep muscles. If you’re experiencing ongoing pain or discomfort, it’s best to consult with a doctor or physical therapist to get a proper diagnosis and treatment plan.
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Why do people lift their head when benching?
There are a few reasons why people might lift their head when benching.
One reason is that they’re trying to see the barbell. This is not necessary and can actually be distracting. Keep your eyes focused on a point on the ceiling and you’ll be fine.
Another reason is that they’re trying to arch their back. This can help you lift more weight, but it’s also dangerous and can lead to injury.
Finally, some people just have bad form. If you find that you’re lifting your head when benching, then it’s important to correct your form. Otherwise, you could be putting yourself at risk of injury.
Should you flex your chest when benching?
Flexing your chest when benching can help you lift more weight. It also helps to keep your back and shoulders in alignment, which can reduce your risk of injury.
However, flexing your chest is not necessary. As long as you’re using good form and keeping your back and shoulders in alignment, you’ll be fine.
Having a certain amount of tension when working out is required in order to generate results. Too much tension however can lead to injury.
Find a happy medium that works for you and stick with it. Why not try both methods and see which one gets better results for you?
Why is my bench press so inconsistent?
Your bench press may be inconsistent because of your technique, incorrect weightlifting form, or lack of strength in specific muscle groups.
Not allowing your body to get enough rest and recovery, poor sleep and fatigue can contribute to inconsistency. Are you overtraining the exercise or overtraining in general?
Maybe you have plateaued and you need to mix up the way you train. Set manageable goals and don’t let the thought of an inconsistent bench press play on your mind, don’t psyche yourself out of progression.
What is the intensity of your training and at what time of day are you working out? Having a workout partner or spotter can help you gain some motivation and consistency in your routine.
Improving your technique and form, as well as working on increasing your overall strength, can help to make your bench press more consistent.
If you wanted to read the blog post to this, then click on the link here.
Should you lock your elbows when doing bench press?
Locking your elbows when doing bench press can help to stabilize the weight and prevent injury.
However, some people find that locking their elbows limits their range of motion and makes the exercise less effective.
Some would suggest that you should never lock any of your joints when working out, as this can lead to joint pain and hyperextension.
It’s ultimately up to you whether or not you lock your elbows when doing bench press.
Experiment with both methods and see which one works better for you. If you find that you’re in pain or feel like you could perhaps get injured when locking your elbows, then it’s probably best to avoid doing so.
How Fast Should My Bench Press Be Increasing As A Beginner?
If you are a beginner, it is recommended that you increase your bench press by 10 pounds each week.
If you are struggling to increase your bench press, you can try doing more reps with a lighter weight, or you can try doing fewer reps with a heavier weight.
Ultimately, you should aim to increase your bench press by whatever method allows you to safely and effectively progress. Most people plateau around four months in and this is where you have to change up your routine to stimulate new muscle growth.
Other factors you must consider are: how much you bench press currently, how frequently you can train, how well you recover from workouts, and how experienced you are with weightlifting in general.
If you wanted to read the blog post to this, then click on the link here.
How do you avoid chest tears when bench pressing?
There are a few things you can do to avoid chest tears when bench pressing.
Firstly, make sure you’re using good form. This means lowering the barbell under control and not bouncing it off your chest.
Secondly, don’t try to lift too much weight. Start with a lighter weight and gradually increase it over time.
Lifting too much weight is one of the most common causes of chest tears. If you’re not careful, you could end up injuring yourself. If you are trying to lift a weight that’s close to or above your one rep max, then consider using a spotter as this can help to prevent injury.
You also want to make sure you warm up properly before working out. This will help to increase blood flow to your muscles and reduce your risk of injury.
Finally, don’t lock your elbows when bench pressing. This can put unnecessary strain on your joints and muscles, especially when trying to lift a very heavy weight, which can lead to injury.
Why Is My Bench Press Not Improving?
The main reason your bench press isn’t improving could be a lack of intensity during workouts.
You need to consistently challenge yourself with heavier weights and more difficult exercises to keep progressing.
Additionally, incorrect form or technique could also be hindering your progress. Make sure you’re using a full range of motion and paying attention to form cues from a qualified coach or trainer.
Finally, if you’re not giving yourself enough time to rest and recover between workouts, your body won’t have the chance to properly adapt and grow stronger. Make sure you’re following a well-designed training program and allowing yourself adequate time to rest between sessions.
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How common are bench press injuries?
Bench press injuries are relatively common, especially when people don’t use good form or try to lift too much weight.
One of the most common injuries is a torn chest muscle, which can be extremely painful and take a long time to heal.
Another common injury is shoulder impingement, which occurs when the shoulder joint is not able to move as freely as it should. This can be extremely painful and make it difficult to move your arm.
If you use good form and warm up properly, then you can reduce your risk of injury. However, accidents can still happen, so it’s always important to be careful when working out.
Why Is My Bench Press Getting Weaker?
There are several reasons why your bench press might start to feel weaker as you get more experience in weightlifting.
It could be that your form is slipping and you’re not using your muscles as efficiently as you used to. Alternatively, it could be that you’ve been training too hard and you’re overreaching, which can lead to burnout and decreased performance.
If you’re worried that your bench press is getting weaker, the first thing to do is check your form. Make sure that you’re using proper technique and engaging all of the muscles in your chest, shoulders, and arms.
If your form is good, then it’s time to take a look at your training regimen. If you’re training too hard, you may need to back off a bit and give your body time to recover.
You can also try doing more isolation exercises that target the muscles you use in the bench press, such as flyes and triceps extensions. By doing these exercises, you can help to increase your strength and avoid burnout.
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What should you not do when bench pressing?
There are a few things you should avoid doing when bench pressing.
Firstly, don’t use too much weight. This can lead to injury, especially if you’re using poor form.
Secondly, don’t lock your elbows when bench pressing. This can put unnecessary strain on your joints and muscles, which can lead to injury.
Thirdly, don’t bounce the barbell off your chest. This can also lead to injury.
Fourthly, don’t hold your breath when bench pressing. This can increase your blood pressure and put strain on your heart.
Finally, don’t have your feet too close together when bench pressing. This can also lead to injury.
If you follow these guidelines, then you should be able to avoid injury and get the most out of your bench press workout.
Why Is My Bench Press So Weak?
There are a few possible reasons why your bench press might be weak. It could be that you have poor form, which can lead to injury and limit your ability to lift heavy weights.
Alternatively, you might not be using enough weight or resistance when you train, meaning that your muscles aren’t being challenged enough to grow stronger.
Finally, you may have an imbalance in your strength levels, with your chest and shoulder muscles being much weaker than your triceps and back muscles. Addressing these issues can help you to increase your bench press strength.
If you wanted to read the blog post to this, then click on the link here.
Is bench press good for the heart?
Bench press is a great exercise for the heart. It helps to increase blood flow and strengthens the heart muscle.
However, you should avoid holding your breath when bench pressing as this can increase your blood pressure and put strain on your heart.
You also want to make sure you have your feet in the correct position when bench pressing. Having your feet too close together can lead to injury.
If you follow these guidelines, then bench press will be good for your heart and help to improve your cardiovascular health.
Can you break your chest from bench press?
It is possible to break your chest from bench press, especially if you use too much weight or don’t use good form.
One of the most common injuries is a torn chest muscle, which can be extremely painful and take a long time to heal.
Another common injury is shoulder impingement, which occurs when the shoulder joint is not able to move as freely as it should. This can be extremely painful and make it difficult to move your arm.
Also, make sure you don’t drop the bar onto your chest, face, rib cage or any other body part on which the bar can fall, as this can cause serious injury.
If you use good form and warm up properly, then you can reduce your risk of injury. However, accidents can still happen, so it’s always important to be careful when working out.
Can bench press hurt your heart?
Bench press can hurt your heart if you hold your breath while doing the exercise. This can increase your blood pressure and put strain on your heart.
You also want to make sure you have your feet in the correct position when bench pressing. Having your feet too close together can lead to injury.
Going too heavy on the bench press can also lead to injury. If you’re using too much weight, then you’re more likely to tear a muscle or damage your joints, not to mention all the added tension on your heart.
So, while bench press is good for your heart, you need to be careful not to hurt it in the process.
Use good form and warm up properly to reduce your risk of injuries. And always listen to your body if something doesn’t feel right. Don’t try to push through the pain as
If you follow these guidelines, then bench press will be good for your heart and help to improve your cardiovascular health.
Why do I feel my bicep when I bench?
There are a few reasons why you might feel your bicep when you bench press.
One possibility is that you’re using too much weight. If the weight is too heavy, then your muscles have to work harder to lift it, which can lead to fatigue and pain.
Another possibility is that you have poor form. If you’re not using good form, then your muscles have to work harder to lift the weight, which can also lead to fatigue and pain.
Finally, it’s possible that you have a muscle imbalance. If your chest muscles are stronger than your back muscles, then your back will have to work harder to keep your body stable while you bench press. This can lead to fatigue and pain in your back muscles.
If you’re feeling pain in your bicep, then it’s important to check your form and make sure you’re not using too much weight. You may also want to see a doctor or physical therapist to check for muscle imbalances.
Is bench enough for shoulders?
No, bench press is not enough for shoulder development.
The shoulder is a complex joint that needs to be worked from various angles to ensure balanced development.
Bench press only works the shoulders from one angle (the front), so you’ll need to supplement your bench pressing with other exercises that work the shoulders from different angles.
Some good exercises for the shoulders are overhead presses, lateral raises, and rear delt flyes.
In addition to working different angles, you also need to work different planes of motion. The shoulder joint can move in three planes of motion: sagittal (up and down), frontal (side to side), and transverse (rotational).
Bench press only works in the sagittal plane, so you’ll need to supplement your bench pressing with exercises that work in the frontal and transverse planes.
Some good exercises for the shoulders in the frontal plane are side lateral raises and front raises. And some good exercises for the shoulders in the transverse plane are rotator cuff exercises and dumbbell shrugs.
So, while bench press is a good exercise for the shoulders, it’s not enough on its own. You need to supplement your bench pressing with other exercises that work the shoulders from different angles and planes of motion.
How much do you need to bench to have a big chest?
There’s no definitive answer to this question, as everyone’s chest size will be different.
However, in general, you need to bench press a significant amount of weight to build a big chest.
If you’re a beginner, you should aim to bench press at least your body weight. And if you’re more advanced, you should be benching 1.5-2 times your body weight.
Of course, genetics will play a role in how big your chest can ultimately get. However, if you’re consistently lifting heavy weights and following a proper chest training program, then you should be able to develop a sizable chest.
Lifting weight isnt the only consideration, you need to realise it will take some time too, for your chest to get bigger. You could be lifting weights for months or years and not see any change in your chest size. This is normal, as it takes time for the muscle to grow.
To see results, you need to be patient and consistent with your weightlifting routine. If you keep at it, you’ll eventually see the results you’re looking for.
Why is it so hard to bench press?
There are a few reasons why bench press might be difficult for you.
One possibility is that you’re using too much weight. If the weight is too heavy, then your muscles have to work harder to lift it, which can lead to fatigue and pain.
Another possibility is that you have poor form. If you’re not using proper form, then your muscles have to work harder to lift the weight, which can again lead to fatigue and pain.
Finally, it’s possible that you have a muscle imbalance. If your chest muscles are stronger than your back muscles, then your back will have to work harder to keep your body stable while you bench press. This can lead to fatigue and pain in your back.
If you’re having difficulty bench pressing, then it’s important to check your form and make sure you’re not using too much weight. You may also want to see a doctor or physical therapist to check for muscle imbalances.
How much can a natural lifter bench?
There’s no definitive answer to this question, as everyone’s strength levels will be different.
However, in general, a natural lifter should be able to bench press 1.5-2 times their body weight.
Of course, genetics will play a role in how much weight you can ultimately lift. However, if you’re consistently lifting heavy weights and following a proper strength training program, then you should be able to develop significant strength.
Not only do you have to lift weights, but you also need to accept that it will take some time for your muscles to get stronger. You could be lifting weights regularly for months or even years and not see a change in how strong you are. This is normal because muscles grow slowly over time.
To see results, you need to be patient and consistent with your weightlifting routine. If you keep at it, you’ll eventually see the results you’re looking for.
How can I increase my bench press?
If you want to increase your bench press, there are a few things you can do.
One option is to lift heavier weights. This will force your muscles to work harder, which can lead to strength and size gains.
Another option is to improve your form. If you’re using proper form, then your muscles will be able to work more efficiently, which can lead to strength gains.
Finally, you can try doing more reps with lighter weights. This will help to build muscular endurance, which can be helpful if you’re trying to improve your bench press performance.
If you want to increase your bench press, then you should focus on lifting heavier weights and improving your form. Doing more reps with lighter weights can also be helpful, but it’s not as important as lifting heavy weights.
Is it better to increase weight or reps?
If you’re trying to build muscle, then you should focus on increasing the weight you’re lifting. This will force your muscles to work harder, which can lead to strength and size gains.
If you’re trying to build endurance, then you should focus on increasing the number of reps you’re doing. This will help to build muscular endurance, which can be helpful if you’re trying to improve your performance.
It’s up to you to decide what your goals are and how you want to train. If you’re not sure, then it’s best to speak with a coach or trainer who can help you create a plan that’s tailored to your specific goals.
How often should I increase the weight?
There’s no definitive answer to this question, as it depends on your strength levels and how quickly you’re able to progress.
In general, you should aim to increase the weight you’re lifting every 2-4 weeks. This will ensure that you’re consistently challenging your muscles and making progress.
Of course, you may need to adjust this timeline depending on how quickly you’re able to progress. If you’re progressing quickly, then you may need to increase the weight more frequently.
On the other hand, if you’re not progressing as quickly as you’d like, then you may need to increase the weight less often.
It’s important to listen to your body and make adjustments as needed. If you’re not sure what to do, then it’s best to speak with a coach or trainer who can help you create a plan that’s tailored to your specific goals.
Should you lift heavy or light to build muscle?
If you’re trying to build muscle, then you should focus on lifting heavier weights. This will force your muscles to work harder, which can lead to strength and size gains.
If you’re trying to build endurance, then you should focus on lifting lighter weights. This will help to build muscular endurance, which can be helpful if you’re trying to improve your performance.
Either way, you have to lift heavy enough to challenge your muscles and cause them to grow, if you don’t stimulate your muscles, they won’t change.
If you aren’t looking to lift heavy, you should look to increase the time your chest is under tension by adding more volume or reps to your routine.
It’s up to you to decide what your goals are and how you want to train. If you’re not sure, then it’s best to speak with a coach or trainer who can help you create a plan that’s tailored to your specific goals.
How many reps should I do to build muscle?
If you’re trying to build muscle, then you should aim for 4-6 reps per set. This will help to build strength and size.
If you’re trying to build endurance, then you should aim for 8-12 reps per set. This will help to build muscular endurance.
Of course, you may need to adjust these numbers depending on your strength levels and how quickly you’re able to progress.
In general, you should aim to increase the number of reps you’re doing every 2-4 weeks. This will ensure that you’re consistently challenging your muscles and making progress.
Of course, you may need to adjust this timeline depending on how quickly you’re able to progress. If you’re progressing quickly, then you may need to increase the reps more frequently.
On the other hand, if you’re not progressing as quickly as you’d like, then you may need to increase the reps less often.
It’s important to listen to your body and make adjustments as needed. If you’re not sure what to do, then it’s best to speak with a coach or trainer who can help you create a plan that’s tailored to your specific goals.
