A good weight to start with the bench press?

[Anonymous]

So I'm going to start using the gym after working out at home for about 2 years. I am 6'3 and around 180 lbs. I can do about 15-16 chin ups. What would be a good weigth to start off with the bench press?

And no I don't want to go over to bodybuilder forums I've seen posts there and those guys are just aholes.

[Phoenix98]

Well apparently I'm an asshole from one of those sites/forums -shrugs- but I'm going to ignore that and help you out anyway.

First off I can't tell you what to bench, weight wise that is something you have to figure out for yourself. Get a baseline weight level something you think you can do, then add or take weight off until it feels like you can lift it for the desired reps.

What I recommend is these exercises do them all for your chest work out.

Do each of these with 3 sets with 6 reps per set the weight being light enough to reach 4 reps and heavy enough to reach failure on the 6th rep of every set.

But before you do your 3 sets of 6 reps you need to warm up.

Your first warmup set will be 50% of your max weight for your 6 rep sets do 10 reps

Second warmup set will be same weight same reps just at a slightly faster rate.

Third set will be 70% weight with 4 reps

Fourth and final set will be 90% weight, 1 slow rep. Then put your full weight on and do your working sets.

The exercises are

Flat bench press

Incline bench press, 30 degree angle

Incline dumbbell press, 30 degree angle

Dips, chest variation, weighted if possible, and weighted would just be grasping a dumbbell in between your feet.

These exercises will give you strong, thick and defined pectorals, wonderful upper and lower area and a nice deep clavicle ( valley ) in between each pectoral.

And remember maintain proper form at all times and never go so heavy that you cannot maintain proper form.

You'll always work and build more with focus and proper form then slugging around heavy weights, remember that.

And yes I know I went a tad overboard but I love bodybuilding, have to go all in or not at all right?

Take what's yourself for you from what I said, hopefully you'll find something that can help you.

Source: 5-10 years personal experience, talking personally with well known trainers and with successful bodybuilders and several very good and in depth books.

[CourtJester]

There's no 'right' answer for this. Start with what you can do and prefer but of course once you're past the beginner stage start going heavier for some gains. Start with just the bar and get the form right. I think 10lb increments are a good way to start from there. 2 warm up sets, 4 working sets (10-12 reps).

[Climber]

You have to define yourself. Get a good warm-up first. Then get some help for safety. Find the weight you can bench just once. That is your max. For endurance, train at 40% of that weight and do long reps. For strength, train around 60% and some 10 reps. For max strength (only do a few times a month), train at 80% and some 5 reps. Always 3 to 4 series.

[Iron_Man]

Talk to this guy he's really into it all @Phoenix98