How much should I rep on the benchpress if my maximum is 80 pounds?

[debbiedenise]

I don't know how many reps I should be doing on the bench press. I was able to lift 80 pounds. Now, I don't know if that is good or what. My weight is somewhere between 110 and 120. Any help would be appreciated. Thanks.

Updates

1 y

The gym and an article that I read said that was "old school" that girls shouldn't do bench press. I do squats and other exercises. Some girls at my gym are just beginning to do this. This is the reason that I am asking. I don't know a whole lot about it.

[MrChinaski]

Benching is a great exercise for upper body strength. This page gives you some strength standards to work towards depending upon your goals https://exrx.net/Testing/WeightLifting/BenchStandards

It doesn't much matter where you start. A good program is 5 sets of 5 reps, 3 days a week. If you can complete the routine then add 5 pounds next workout. If you can't complete the routine then try again next workout, and the next workout. If you still can't then back off 10-15% and start building again. Pretty soon you'll be reaching your target.

Benches are pushing exercise using your triceps, shoulders and pecs. You probably want to consider an exercise that works your biceps and lats too, like chin ups or vertical rows. These are pulling exercises. My experience is if you do all pushing and no pulling then your shoulders develop unevenly and it can eventually lead to shoulder injuries which are slow to heal... e. g. it could you out of upper body work for up to 12 months.

I'm not a personal trainer and do not have an expert qualification or anything like that. But my best bench is 360 lbs.

[MrChinaski]

To clarify, when I say it doesn't matter where you start, I meant it doesn't how low you start. 75% or so of your 1 rep max or something in that vicinity might be okay. If you want to start at 60% that is fine too.

[Anonymous]

My gym, I don't see the girls doing bench press

They do squats and dead lift

And some pelvic exercise

The guys do bench press.

I do 3x 20 is 40kg
But I should increase the weight

That's about 80 pounds

[debbiedenise]

See above. I did an update.

[Opinion Owner]

👍
I guess big shoulders not very ladylike🙂

[OneViewpoint]

If 80 lbs is you max one rep weight now, move down to something that's more comfortable for you. Say 60 lbs. Something where you can do 10 reps. Rest for 2-3 minutes. Try to do 3-4 sets like that.

When your initial weight becomes easy for you, move up 5 lbs and train at that weight until that becomes easy. Then move up another 5 lbs and repeat until you reach the strength / body shape you're looking for.

You can go down in weight and do higher reps to get tone and shaping. Or you can go up in weight with lower reps to build strength and muscle. Mix it up.

[Shiprex]

Depends on what you hope to achieve. Strength, stamina, sculpting (building) are all parts of gym goals.

Just fitness you probably want to aim for 50-60% of your max weight and do lots of reps with regular breaks.

Strength use 85% max and do a few reps then stop for a bit the redo this

Or there's a method I used for strength and stamina that had about 80% start, 10 reps then, drop 10%, another 10 reps, and so on without a big rest between reps.

[Shiprex]

The update is a good sign. It's a great community and you should follow a guy called Joey Swoll who is a short shredded dude who speaks up for newbies and experts on gym culture and he has his own regime for the different gym goals and talks a lot about gym etiquette especially the "influencers" roles and behaviours.
Give him a look on SocMedia he's a good sport.

[teamvic]

Well we're you able to rep it with good form or we're you struggling a lot

And if you could do it with good form, how many we're you able to do

[debbiedenise]

@teamvic good form, but once.

[molonski2]

Personally its something you have to work out yourself..

Drop some weight and do 10 x 3 sets , and build that weight slightly.

Get to your max weight ( after a break ) and do just 5 reps or to resistance. I agree that its bs that females can't or shouldn't do bench , you will feel it.

Let your body talk to you , the actual weight should not be the super goal in my view , just assists good definition.

[LiamS95]

It depends on if you're trying to build endurance or build muscle. For endurance ce it's usually less weight and a lot of reps per set. For muscle it's less reps but mors weight with your body weight as your goal lift weight.

[jahaims]

You shouldn't be doing benchpress. Use free weights.

[debbiedenise]

@jahaims why?

[zagor]

Do you use a machine or a weight bench with barbells?

[In_Trance]

Three sets of 10 to 12 reps

[notadumblonde]

I do mostly cardio.