Benchpress set advice, more or less

[MonkeyHood]

I currently do 3 sets of 10 reps each, reverse incline and then normal benchpress with 95-105lbs. Should I just be putting on more weight and decreasing the sets?

I do reverse incline to work out the lower chest, but does it really do anything? Should I just be doing normal benchpresses? :bch

[Crankin'steiN]

You really have to judge by you and your progress but a standard many people go by would be to do 3 exercises with 3 sets of each.

[Baconbits]

Increase the weight when you can. Still continue to perform 3 sets, the only difference is now you have more weight. You may be able to get 1 set @ 10 reps, the next maybe 1 set @ 8 reps, and the last maybe 1 set @ 7 reps. once you can complete all 3 sets @ 10 reps increase the weight again by another 5-10 llbs. This is a simple method to follow and it's not set in stone. Like the other posters says, find what rep range works best for you and your goals and take it from there. Once you get stuck, for example you can't complete 3 sets 0f 10, and you've tried week after week, then it's time to switch up the type of exercises. eg; try some dumbbell work instead of a barbell. Good luck to you!

[waderow]

i would do incline and axe the decline. Decline is not a necessary exercise to grow your press.
You can always catch up lower chest, but upper is the way to size, and big iron!

[#8]

i would do incline and axe the decline. Decline is not a necessary exercise to grow your press.
You can always catch up lower chest, but upper is the way to size, and big iron!

this is good advice. stick to 9-12 sets in total and dont bother with decline. i would go 8 sets incline pyramiding up till you can maybe 2-3 reps on your last set and then do 4 sets of weighted dips. use this routine until your reps steadily increase and your last set you can squeeze 5-7 reps out of, then its time to increase the weight. EAT LIKE A KING TOO! A KING GODDAMMIT!

[Drifter]

Increase the weight when you can. Still continue to perform 3 sets, the only difference is now you have more weight. You may be able to get 1 set @ 10 reps, the next maybe 1 set @ 8 reps, and the last maybe 1 set @ 7 reps. once you can complete all 3 sets @ 10 reps increase the weight again by another 5-10 llbs. This is a simple method to follow and it's not set in stone. Like the other posters says, find what rep range works best for you and your goals and take it from there. Once you get stuck, for example you can't complete 3 sets 0f 10, and you've tried week after week, then it's time to switch up the type of exercises. eg; try some dumbbell work instead of a barbell. Good luck to you!


Good advice .
whats your stats and goals ??
another way to get " unstuck " if you are using weights at home or are in a hard core gym , use a chain on your bar ( both sides ) . this will increase the weight link by link . this will eventually blow you past a sticky part

[O-Train]

Good advice .
whats your stats and goals ??
another way to get " unstuck " if you are using weights at home or are in a hard core gym , use a chain on your bar ( both sides ) . this will increase the weight link by link . this will eventually blow you past a sticky part

You really think he should use chains? Maybe throw in some board work and some bands too?

I'll go outside the box for this one. Try using machines. They have there place in the gym. Build up a good strength base. Write stuff down and make sure you are making progress.

[Drifter]

You really think he should use chains? Maybe throw in some board work and some bands too?

I'll go outside the box for this one. Try using machines. They have there place in the gym. Build up a good strength base. Write stuff down and make sure you are making progress.

everyone has their opinion and thats what hes after.

but definitly keep a log , they are by far the best thing you can do for gaining anything