Originally Posted by nuk1m
Whats the best way to bench press? Heavy weights with short reps or lighter weights with higher reps? What's a good routine?
Flat Bench 2x12 at 50% of 1 Rep Max, 1x3 acclimation set at 75% 1 RM.
Flat Bench (Alternate Dumbbell and Barbell weekly): 2x4-6
Weighted Dips (Leaning forward to target chest) or Decline Bench: 2x4-6
Keep working sets (not counting warm-ups) between 7-9 sets for the chest.
Heavy weight with low reps = strength and muscle mass
Low weight with high reps = strength and muscle endurance
Hope that helps ya out :thumbup: