Q: I’ve heard a lot of things – both good and bad – about the bench press. I’m fairly new to lifting, about a year in. Is the bench press right for me?

A: That depends on a number of factors, including your goals, years of lifting experience, body type, and history of injuries.

Q: I have been training one year and I wish to gain a great deal of size and strength. Should I bench press?

A: In that case, the bench press is a very good movement for you to use in your workout regimen. You’ll get bigger, stronger, and more muscular. Of course this movement should be used in conjunction with a well-rounded, complete bodybuilding program.

Q: Is the bench press dangerous?

A: Applesauce is dangerous if you swim in it. Anything in dangerous when not used correctly. If you lift too heavy, skip the warm-ups, train without a spotter, or bring the bar down too low, you do run the risk of being injured with the bench press. Sometimes, training with a weight beyond your capability can also lead to injuries of the biceps. If you keep your weight safe, and always train with a weight range which allows you to complete 6 to 8 reps without assistance, you should be fine.

Q: Just how productive is this movement?

A: It’s one of the top 3 movements in bodybuilding, right up there with the squat and the deadlift. Users will see an increase in muscle mass in their chest, shoulders, triceps, and even upper lats. After all, that weight requires a flexing of the entire upper body to move the bar. One to three years of steady bench pressing will turn the bodybuilder into one thick human being.

Q: What rep ranges should I use?

A: Keep it between 6 and 10 if you’re looking to add a great deal of mass. Moving it down to 10 to 12 will lead to gains in stamina and longer term strength. Repetition ranges of 12 or more will lead to definition, but much less in terms of muscle size gains. You have to lift heavy if you want to grow, and high reps don’t allow for heavy weight.

Q: How many sets of bench press per workout?

A: Start your day with 4 sets of flat barbell bench press. From there, you can move on to incline dumbbell presses, dumbbell pullovers, dips, Hammer Strength machine, or any other useful exercise. The key to success is to start your chest day with a solid group of heavy muscle builders (such as the bench press) then move on to the lighter movements to help shape the region.

Q: What about the various bench press angles?

A: Flat bench works the entire bench, with an emphasis on the lower and middle pectorals. The incline bench hits the upper pecs more than the other areas. Finally, the decline bench press delivers stimulation to the lower pecs and shoulders, an area that is frequently neglected.

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