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  1. #1
    Registered User kidkurious's Avatar
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    Bench Press-Only Workout

    Let's say I'm on a split program where once a week, I focus on only the pecs and or/triceps. My main goal is to gain size.

    The only equipment I have available is a flat bench (unadjustuble), olympic barbell and plates.

    So, if I were to only do the Bench Press, how many sets/reps of this exercise should I do?

    Today, I managed to superset 6 sets of bench press with chin-ups, but felt I could lift a few more sets of bench press, but was afraid of overtraining.

    I know variety is important for progression, but I'm hoping that changing the rep range every month would handle it.

    I've been increasing the weight by 5lbs every workout, but I don't know if I should be doing more pec exercises or not... you know, to exercise different parts of the pecs.

    Is 6 sets of 6-8 reps enough? Again, I train the chest only once a week.

    Whats your advice?

    Thanks
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  2. #2
    Registered User north19701's Avatar
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    Search the forum for Rippetoe's Beginner 5X5 routine. If you're going for strength and size that's probably one of the best places to start. It's a full body routine and you'll see much better results.
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  3. #3
    Registered User kidkurious's Avatar
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    thanks, found it!

    in the program, it has bench press, so I'm assuming it's flat bench press only?

    And when doing 5 reps, does the 5th rep have to be to a 1 rep max? because I don't train with a spotter.

    thanks again
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  4. #4
    Registered User Guns McPhearson's Avatar
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    I never train to a one rep max - puts to much strain on my joints. Sometimes I will do sets of 3 though.

    I have only been doing flat bench press for my chest, I wouldn't worry about it. My man-boobs have grown rather large.
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  5. #5
    Registered User north19701's Avatar
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    Originally Posted by kidkurious
    thanks, found it!

    in the program, it has bench press, so I'm assuming it's flat bench press only?

    And when doing 5 reps, does the 5th rep have to be to a 1 rep max? because I don't train with a spotter.

    thanks again
    It's flat bench press and you find your 5 RM. The beginner program is 3X5 so you would do 3 sets of 5 reps.
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  6. #6
    Registered User kidkurious's Avatar
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    Does the 5th rep of every set have to be to failure? - because I don't train with a spotter.
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  7. #7
    Registered User humpty_dumpty's Avatar
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    if you dont train with a spotter go one rep befor failure, you will still gain as much, if not more streangth and muscle.
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