Bench pressing - where to start?

  • Posted by a hidden member.
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    Aug 13, 2012 1:19 AM GMT
    So I've decided that I want a more defined chest and I keep hearing that bench pressing in the best way to go about this. However, as I'm not much of a gym person, I don't know really know where to start. Like, how many times a week should I bench press.? How many sets/reps a day should I bench.? I'm hearing different numbers, so I need a general or median number(s). Help me out RJ, especially since I'm a beginner.
  • MikemikeMike

    Posts: 6932

    Aug 13, 2012 3:16 AM GMT
    what are your goals?? toning increased size? Either way form is everything. Bench the bar first with no added weight it should weigh about 45 pounds. If you want size your goal is to increase weight and u need to work them 2-3 times a week. Them meaning your pec muscles. For toning increasing reps on light weight will be fine. Give more detailed info.
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    Aug 13, 2012 4:10 AM GMT
    And be super careful about form. Take a look at some videos to get the general idea. Back arched, shoulders together, elbows not flared too far out. It is really easy to damage your shoulders bench pressing with bad form.
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    Aug 13, 2012 4:29 AM GMT
    MikemikeMike saidwhat are your goals?? toning increased size? Either way form is everything. Bench the bar first with no added weight it should weigh about 45 pounds. If you want size your goal is to increase weight and u need to work them 2-3 times a week. Them meaning your pec muscles. For toning increasing reps on light weight will be fine. Give more detailed info.


    I just want more definition in my chest, so basically I guess I am toning up my pectoral muscles.
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    Aug 13, 2012 6:09 AM GMT
    If just want tone/definition, no need to hit the gym. Just go swimming and/or do push-ups.
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    Aug 13, 2012 8:07 PM GMT
    xrichx saidIf just want tone/definition, no need to hit the gym. Just go swimming and/or do push-ups.


    Two problems:

    1) I can't swim.
    2) I hate doing push ups.
    icon_lol.gif
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    Aug 13, 2012 8:29 PM GMT
    On a bench.

    (Sorry, I was just trying to beat Paul to it.)

    Seriously though. I would start with push-ups, well before going anywhere near a bench. Once you have completed a few weeks of a good push-up routine, you will be in great shape to move onto bench pressing.
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    Aug 13, 2012 8:48 PM GMT
    Okay, so I'll start doing push ups before decided to go to the bench. I prefer working at home anyway, but I do wanna see what the bench will do once I get to it.
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    Aug 13, 2012 8:49 PM GMT
    Or hire one of your local friendly personal trainers to show you around the gym!
  • TheAlchemixt

    Posts: 2294

    Aug 13, 2012 8:51 PM GMT
    Start where you can have enough weight so that it feels comfortable. If you are just starting make sure you have someone spotting you because you don't want to get in an accident.
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    Aug 13, 2012 8:52 PM GMT
    I've been watching a few videos about the proper form for bench pressing, it looks easy enough.
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    Aug 13, 2012 8:56 PM GMT
    well first you put weight on the bar...
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    Aug 13, 2012 9:12 PM GMT
    Agree with the push-ups. Get a pair of Perfect Push-ups, handles that rotate. Comes with a brochure describing a program. Fairly inexpensive. You can't go wrong.

    Also recommend a pull-up/chin-up bar. The ones I am thinking of don't require a permanent installation. Just goes in a doorway. The ones I've seen also come with a brochure. Pull-ups/chin-ups aren't easy. Many folks starting out can't do even 1. There are some videos, just checked. If you search on YouTube doing your first pull-up, there are a couple.
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    Aug 13, 2012 11:57 PM GMT
    Ex_Mil8 saidOn a bench.

    (Sorry, I was just trying to beat Paul to it.)
    I was going to say "by lying on your back while holding two dumbbells."

    You can interpret that more than one way if you wish. icon_biggrin.gif
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    Aug 14, 2012 12:14 AM GMT
    TheLetterD said
    xrichx saidIf just want tone/definition, no need to hit the gym. Just go swimming and/or do push-ups.


    Two problems:

    1) I can't swim.
    2) I hate doing push ups.
    icon_lol.gif



    Two simple solutions:

    1. Take classes to learn how to swim.
    2. Do push-ups anyway. They help.
  • d694485

    Posts: 222

    Aug 14, 2012 12:28 AM GMT
    TheLetterD saidI've been watching a few videos about the proper form for bench pressing, it looks easy enough.


    That's what I thought too. But it is a lot harder than it looks... Remember the bar can move up, down, left, right, forward, and backward. Controlling it felt very awkward when I first started (and to be honest, my bench press needs some work for sure)