Low reps and high weight is your goal.
Bench press high weight low reps.
The average weight most adult men and women can bench press depends on age fitness level and other factors.
3 x 3 dumbbell curls.
How light is too light.
3 x 3 close grip bench press.
Afterward you can move into hypertrophy to finally develop bigger stronger muscles.
To be clear you can also can train this movement low in that 2 6 rep range but it s also perfect to strap in and go for a ride.
3 x 3 lying dumbbell extension.
High reps and low weight is reserved for resistance training for example what a boxer might want to do to last 12 rounds.
Low reps with heavier weight the traditional method for building muscle mass for both men and women alike is to lift heavier weights and increase the amount of weight over time.
Eight weeks of training with high reps and light weights 30 40 reps per set builds just as much muscle as low reps 8 12 reps per set and heavy weights 10.
Unlike the deadlift the bench press starts with eccentric lowering.
What i am saying is that if you re grinding away at low rep sets and it s not working increasing reps per set and your overall volume of bench press work is well worth a try.
Low repetitions with heavy weight increases strength whereas high repetitions with light weight increases endurance.
On the intense end of the spectrum powerlifters and many competitive bodybuilders pair very low reps 1 to 5 with extremely heavy weights 90 95 of their one rep max.
But even with that advantage it can be equally as challenging to do right.
Compound barbell lifts squats bench press and deadlift are your best allies here.
Super high rep training.
Younger men are typically able to bench press more than older men and men in general.
3 x 3 ez bar curl.
A sample bench program using ultra high reps this would be a great one for someone who struggles a bit with stability and lockout when benching for low to moderate reps.
Most of the studies we ve looked at show similar rates of muscle growth with both low and high reps.