Bench Press-Only Workout

[kidkurious]

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

[north19701]

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.

[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

[Guns McPhearson]

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.

[north19701]

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.

[kidkurious]

Does the 5th rep of every set have to be to failure? - because I don't train with a spotter.

[humpty_dumpty]

if you dont train with a spotter go one rep befor failure, you will still gain as much, if not more streangth and muscle.