I just started bench pressing a few days ago and i was wondering how long it would take to see the effects how often i should do and and tips on bench pressing thanks!
Do 10-12 reps x 3 sets of bench press. Do another 10-12 reps x 3 sets of dumb bell flyes. Make sure you do 2 kinds of excercises to put more stress on the muscle make it grow. This is true for every body part. Why just bench press? Work everything out. If u work yr back out as much as your chest then u'll achieve a double wammy; your chest will grow back will become thick which will make u look really massive. How fast your muscles grow depends on genetics. Don't work out the same muscle group everyday otherwise it shrinks, give it at least a days rest.
Do 10-12 reps x 3 sets of bench press. Do another 10-12 reps x 3 sets of dumb bell flyes. Make sure you do 2 kinds of excercises to put more stress on the muscle make it grow. This is true for every body part. Why just bench press? Work everything out. If u work yr back out as much as your chest then u'll achieve a double wammy; your chest will grow back will become thick which will make u look really massive. How fast your muscles grow depends on genetics. Don't work out the same muscle group everyday otherwise it shrinks, give it at least a days rest.
Well congrats on starting a weightlifting program! I'm only gonna talk about bench press, but I recommend doing many other exercises for other muscle groups as well. What's the point of doing just 1 exerise? Depending on your goals, you need to change the number of reps you do. Some schools of thought say to build strength (your 1-time max) and size, do 3-6 reps. To build endurance and definition, do 7-10 reps. Others say strength=3-5, size=8-12, and endurance/tone=15+. Your call on which to follow, but whatever you do, make sure that you use a weight that you can only do THAT NUMBER OF TIMES. If you are going for strength, and do 5 reps with a weight you could do 10 times, you're not going to improve. You should be at or near muscle failure at the end of each set. If you have a spotter, go past failure on your last few sets by having him/her help you do a few more reps. When you are doing the actual lift, the wider your grip, the more the exercise will focus on your chest, and the narrower it is, the more it will use triceps. Try not to kick your legs as you lift (bad habit). Go slow lowering the weight, and fast lifting it. Good luck
If you really want to get a buff chest, trade the bench press for push-ups.
if you are looking to build muscle, it is not neccesary to workout a muscle more then once a week...... when u are doing your chest, try and do 2 different bench pressing exercises, a flat bench and a incline or decline..... do 4 - 5 sets. at reps of 5- 10... you start with a warm up, and u can either go lighter and then heavier as u start, or u can do your heavier sets first and then go lighter.. you should also do atleast one dumbell exercise, and try the weight stack machine for your chest where u are sitting down pushing it out... your total amount of sets should not be more then 20 sets amongs't 4 or 5 different exercises.. if u really want to.. u can also work the chest at the begganning of the week, and then work it out at the end of the week, after u worked out all the other muscles, depending on how u feel..
