How Many Reps Should You Bench Your Bodyweight?

Determining the optimal number of reps to bench your bodyweight can be a tricky balance between building strength and avoiding injury. Here’s a recommended approach that takes into account your fitness level and progression goals.

Bench Your Bodyweight for 5-10 Reps

A good starting point is to perform 5 to 10 reps of a weight that’s equal to half your body weight. This allows you to focus on proper form and technique while still challenging your muscles. For example, if you weigh 180 lbs, you would bench 90 lbs for 5-10 reps.

Increase the Load by 10-15% Each Set

After your initial set, increase the weight by 10-15% for your next set. This gradual progression will help you build strength over time without risking injury from suddenly jumping to a heavier load. Aim for 3 sets total, resting for 1-2 minutes between each.
So using the 180 lb example again, your 3 sets might look like:

Set 1: 90 lbs for 5-10 reps
Set 2: 100 lbs for 5-10 reps
Set 3: 110 lbs for 5-10 reps

Remember, proper form is crucial. Focus on controlled, full-range-of-motion reps rather than bouncing the weight off your chest. This will help you build strength safely and effectively.

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