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How light is too light.
Bench press high weight low reps. Low reps and high weight is your goal. Younger men are typically able to bench press more than older men and men in general. 3 x 3 close grip bench press. 3 x 3 dumbbell curls.
Most of the studies we ve looked at show similar rates of muscle growth with both low and high reps. 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. 3 x 3 straight bar push downs. 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.
Afterward you can move into hypertrophy to finally develop bigger stronger muscles. 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. Compound barbell lifts squats bench press and deadlift are your best allies here. Low repetitions with heavy weight increases strength whereas high repetitions with light weight increases endurance.
Unlike the deadlift the bench press starts with eccentric lowering. High reps and low weight is reserved for resistance training for example what a boxer might want to do to last 12 rounds. 3 x 3 lying dumbbell extension. 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.
The average weight most adult men and women can bench press depends on age fitness level and other factors. 3 x 3 ez bar curl. Strength is represented by the 1 repetition maximum 1rm which is the maximum weight that can be lifted for one rep and endurance is the ability to exert a lower force repeatedly over time. 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.
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.
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